Below are different options for our "Six Week Rope Training Program" using the VMX Rope Trainer. There are cardio programs for both general fitness level as well as athletes. Additionally we have 3 levels for each of the following workout types: Strength, power and endurance programs. Each one of the 3 levels consists of a 6 week cycle of 2-3 times / week.
Before using these workout programs, you must consult with your physician to ensure that you are healthy enough to safely perform these workouts. Always rest properly between sets. Light-headedness and dizziness are signs of over-training or other medical conditions. Stop exercising and consult a trained physician.
Healthy Heart Zone (Warm up)
50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious exercisers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Easy (Fitness Fat Burning)
60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more Anaerobic and burns more total calories. The percent of fat calories is still 85%.
Moderate (Aerobic Endurance Training)
70 - 80% of maximum heart rate: This zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Moderate (Aerobic Endurance Training)
70 - 80% of maximum heart rate: This zone will improve your cardiovascular and respiratory system and increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Intense (Anaerobic Performance Training)
80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort)
90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very anaerobic. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
These are exercise options. Mix and match as preferred during each workout session.
Frequency: Two to three days per week
Start with 3 minutes of light pace for warm up, finish with 3 minutes of light pace for cool down
| Week | Resistance Setting | Set Duration | Rest Period | Sets | Pace |
|---|---|---|---|---|---|
| 1 | 1 | 3 min | 1 min | 4 | Easy |
| 2 | 1 | 3 min | 30 sec | 5 | Easy |
| 3 | 2 | 3 min | 1 min | 4 | Easy |
| 4 | 2 | 3 min | 30 sec | 5 | Easy |
| 5 | 3 | 3 min | 1 min | 4 | Easy |
| 6 | 3 | 3 min | 30 sec | 5 | Easy |
| Week | Resistance Setting | Set Duration | Rest Period | Sets | Pace |
|---|---|---|---|---|---|
| 1 | 4 | 3 min | 1 min | 4 | Moderate |
| 2 | 4 | 3 min | 30 sec | 5 | Moderate |
| 3 | 5 | 3 min | 1 min | 4 | Moderate |
| 4 | 5 | 3 min | 30 sec | 5 | Moderate |
| 5 | 6 | 3 min | 1 min | 4 | Moderate |
| 6 | 6 | 3 min | 30 sec | 5 | Moderate |
| Week | Resistance Setting | Set Duration | Rest Period | Sets | Pace |
|---|---|---|---|---|---|
| 1 | 1 | 1 min | 1 min | 6 | Moderate |
| 2 | 1 | 1 min | 45 sec | 6 | Intense |
| 3 | 1 | 1 min | 30 sec | 8 | Intense |
| 4 | 2 | 30 sec | 1 min | 5 | Intense |
| 5 | 2 | 30 sec | 45 sec | 5 | Intense |
| 6 | 2 | 30 sec | 30 sec | 5 | Intense |
| Week | Resistance Setting | Set Duration | Rest Period | Sets | Pace |
|---|---|---|---|---|---|
| 1 | 1 | 1 min | 1 min | 6 | Moderate |
| 2 | 1 | 1 min | 45 sec | 6 | Intense |
| 3 | 1 | 1 min | 30 sec | 8 | Intense |
| 4 | 2 | 30 sec | 1 min | 5 | Intense |
| 5 | 2 | 30 sec | 45 sec | 5 | Intense |
| 6 | 2 | 30 sec | 30 sec | 5 | Intense |
| Week | Resistance Setting | Set Duration | Rest Period | Sets | Pace |
|---|---|---|---|---|---|
| 1 | 3 | 30 sec | 45 sec | 5 | Intense |
| 2 | 3 | 30 sec | 30 sec | 5 | Intense |
| 3 | 3 | 30 sec | 10 sec | 6 | Intense |
| 4 | 4 | 30 sec | 45 sec | 5 | Intense |
| 5 | 4 | 30 sec | 30 sec | 5 | Intense |
| 6 | 4 | 30 sec | 10 sec | 5 | Intense |
| Week | Resistance Setting | Set Duration | Rest Period | Sets | Pace |
|---|---|---|---|---|---|
| 1 | 5 | 30 sec | 45 sec | 5 | Intense |
| 2 | 5 | 30 sec | 30 sec | 5 | Intense |
| 3 | 5 | 30 sec | 10 sec | 6 | Intense |
| 4 | 6 | 30 sec | 45 sec | 5 | Intense |
| 5 | 6 | 30 sec | 30 sec | 5 | Intense |
| 6 | 6 | 30 sec | 10 sec | 5 | Intense |
Workout Frequency: three times per week. Alternate between Day 1, Day 2, and Day 3 exercise groups, i.e. Day 1, Day 2, Day 3, Day 1, Day 2, Day 3, etc. Perform ALL exercises in every workout.
| Day 1 Exercises | Day 2 Exercises | Day 3 Exercises |
|---|---|---|
| Vertical Pull Down | Vertical Pull Down | Power Swing |
| Vertical Pull Up | Kneeling side Pull | Shoulder Lift |
| Standing Lat Pull | Standing Lat Pull | Seated Diagonal Pull |
| Seated Ab Crunch | Standing Side Pull | Seated Fly Pull |
| Kneeling side Pull | Bicep Pull | Power Swing |
| Kneeling Lat Pull | Shoulder Lift | Reaching Core Twist |
| Shoulder Lift | Tricep Pull | Reverse Grip Pull |
| Standing Lat Pull | Shoulder Lift | Power Pitch |
| Week | Resistance Setting | Sets | Reps | Rest Period Between Sets |
|---|---|---|---|---|
| 1 | 7 | 3 | 5 | 2 min |
| 2 | 7 | 3 | 5 | 2 min |
| 3 | 7 | 4 | 5 | 2 min |
| 4 | 7 | 4 | 5 | 2 min |
| 5 | 7 | 5 | 5 | 2.3 min |
| 6 | 7 | 5 | 5 | 2.3 min |
Exercises should be executed with maximum effort! Workout Frequency: three times per week. Alternate between "Day 1" and "Day 2" exercise groups, i.e. Day 1, Day 2, Day 1, Day 2, etc. Perform ALL exercises in every workout.
| Day 1 Exercises | Day 2 Exercises |
|---|---|
| Dead Lift | Seated Diagonal Pull |
| Shoulder Lift | Shoulder Lift |
| Vertical Pull Up | Standing Diagonal Pull |
| Reaching Core Twist | Vertical Pull Down |
| Standing Lat Pull | Kneeling Lat Pull |
| Week | Resistance Setting | Sets | Reps | Rest Period Between Sets |
|---|---|---|---|---|
| 1 | 3 | 3 | 3 | 2.3 min |
| 2 | 3 | 4 | 3 | 2.3 min |
| 3 | 4 | 5 | 3 | 2.3 min |
| 4 | 4 | 5 | 2 | 2.3 min |
| 5 | 5 | 5 | 2 | 2.3 min |
| 6 | 5 | 6 | 1 | 2.3 min |
Complete recommended number of sets for each exercise as described below before moving to next group. For example, in week #1 - day #1, perform Vertical Pull Down for 20 seconds, rest for 10 seconds, repeat, rest for 45 seconds, then move to Vertical Pull Up, etc. For further progress, increase resistance every 6 weeks. Workout Frequency: Three times per week. Alternate between Day 1 and Day 2. Refer to the exercise movements here
| Day 1 and 2 Exercises | ||
|---|---|---|
| Group 1 | Group 2 | Group 3 |
| Vertical Pull Down | Vertical Pull Up | Standing Diagonal Pull |
| Standing Lat Pull | Kneeling Lat Pull | Seated Ab Crunch |
| Dead Lift | Seated Diagonal Pull | Reverse Grip Pull |
| Kneeling Side Pull | Tricep Pull | Bicep Pull |
| Week | Resistance Setting | Sets | Reps | Rest Period Between Sets |
|---|---|---|---|---|
| 1 | 3 | 3 | 3 | 2.3 min |
| 2 | 3 | 4 | 3 | 2.3 min |
| 3 | 4 | 5 | 3 | 2.3 min |
| 4 | 4 | 5 | 2 | 2.3 min |
| 5 | 5 | 5 | 2 | 2.3 min |
| 6 | 5 | 6 | 1 | 2.3 min |
