Got this from strength coach Mike Mahler:
The HOC-Jump Rope Cocktail
The HOC-Jump rope cocktail is a great combination for combat athletes or really any athlete for that matter. In addition, studies show that jump roping is much easier on the knees than jogging and much more effective for building up cardio and muscular endurance. Also, jump roping can be done just about anywhere making it more time friendly that going to a track field. Here is the program:
Jump rope for one minute
Ten one arm dumbbell swings with each arm
Jump rope for one minute
Ten one arm dumbbells snatches with each arm
Jump rope for one minute
Ten one arm dumbbell clean and jerks with each arm
As a beginner, start off with five to ten rounds of each. One round is one set of jump roping and one set of a ballistic dumbbell exercise. Once you can do ten rounds, increase the jump roping periods to two minutes. For more information on some really cool jump rope programs, check out jump rope master Buddy Lee's website at
www.jumpropeinstitute.com.
Enjoy the pain!!!!!!!