Monday, February 9th, 2015.
The thing with double unders. Here’s my $ .02, that some of you have heard before. But most, probably not.
So, we’re seeing a lot of newer athletes able to get a double under here and there. And lots of them are developing a habit of double/single/double/single or multiple singles between doubles. What I need you to do, now, is knock that shit off. That may be okay for the very first couple of times you practice double unders, just to get a feel for them. But, beyond that, if you want to string them together, you are doing yourself a disservice. If you’re content with a life of double/single/double/single, then by all means continue. But, if you want to go double/double/double here’s what you gotta do:
1. Keep the hands moving! Go for 2 reps ONLY, get your first double and immediately bring the wrists back into the double momentum. You will mess up. Keep trying for ONLY 2 until you succeed.
2. Accept the whipping. You will mess up when you try double/double. But, there’s no way to train yourself to do double/double until you just try it. So, wear long pants and long sleeves tomorrow if you think you’re ready to go double/double!
3. Slow down. We see when most athletes are starting to string them together that they whip that rope around like the world is going to end if they don’t throw their whole body into the movement. Watch a proficient double under-er move, the body is calm and relaxed, the toes touch and go quietly, and most movement comes from wrists, not knees or elbows.
4. Set Attainable Goals. If you’ve only ever gotten 1, then your goal should be to string 2 together. When you get two, just try for 3. Aiming too high of “ten doubles in a row” when you’ve only ever gotten 1 is going to give your confidence a huge beating. You’ll see more success this way, more often.
5. Other Random Tips: Give yourself space. Don’t jump too close to another object. Yes, on the regular we see people jumping right next to the rig and when the rope hits the J-cup, instead of moving away from the impeding object, the eyebrows furl, frustration builds, and confidence dips. Also, sweatpants and ponytails seem to infringe on effectively double under-ing.
Workout of the Day
Every 2 Minutes complete:
6 cleans (95/135) *power cleans acceptable
60 double unders
Rest the remainder of the 2 minutes
Continue as long as possible until you can't complete the full round in 2 minutes time. Time-cap of 20 minutes.
Score= total reps. This means every rep counts!
PS-We are not back-squatting tomorrow, but rather, doing a little prep for the V-Day competition. *wink, wink* Heats will be posted this week in the blog sometime.
PPS-Happy Birthday, Mom! ;-)
PPPS- Here's a sweet shot of Rudy T. from Friday night's affiliate league competition on 2.6.2015
Posted on Sun, February 8, 2015
by D. Soprano