Jump Rope Competition Season Ready: Training by Stephanie Weeks in TrainHeroic

True North Strength

Coach

Stephanie Weeks

A 6-week competition-focused program designed to prepare athletes as they start to enter the competition season.

Training shifts toward competition-specific demands, with an emphasis on routine consistency, performance quality, endurance, and executing skills under pressure. Athletes will begin incorporating more competition-style training and mock competition opportunities.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get Jump Rope Competition Season Ready

Competition Specific

Increase competition-specific training by building confidence through competition-style sessions and developing good physical and mental routine preparations for competition.

Consistency

Improve routine consistency and execution along with developing consistency in your competition endurance and pacing. Working on identifying and reducing routine mistakes along with developing the ability to perform when fatigued

Features

Programming 2 days per week

2 practice sessions per week that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Some instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Conditioning

Steph's Comp Warm Up

Jump Rope 5 minutes - 100 skips - 50 side swing jump - 50 high knees - 20 butt kicks - 100 backward - 20 A-skips - Speed burst - 20 Double unders Stretching - Calf Sweeps x 10 each - Frankenstiens x 10 ea - Alt Toe Touches x 10 ea - Worlds Greatest x 5 ea - Figure 4 Knee Hug to Lateral Lunge x 5 ea - Inch Worm to Pigeon + Reach x 5 - Prone Os x 8 - T-Spine Leg Swing x 8 ea - SL Glute Bridge x 8 ea - Deadbug x 8 ea - Arm Circles (Fwd/Bkd) x 10 ea - Arm Swings x 10 - Wrist Circles x 10 ea direction

30 Second Speed Sprint

Consecutive Triple Unders

Conditioning

Freestyle Practice (~30 min)

Spend 15 minutes working on skills/combos in your routine as you see fit. It could be running sections to music, drilling combos, drilling individual skills, etc. Spend 15 minutes trying new skills/combos

Conditioning

Gymnastics + Core Conditioning

Complete 2 rounds of: 1A - Wall Handstand Shoulder Taps (OR Shoulder Shifts if lifting hand off ground is too advanced right now) x 5/side 1B - Press Walk - Pike x 5 Followed by 2 rounds of: 2A - Hollow Hold x 20s 2B - Jump Rope Burpee (burpee with a double under at the top) x 20s

Conditioning

Cool Down (Foam Rolling & Stretching)

Foam Roll - 10 passes each 1 - Calves 2 - Hamstrings 3 - Lats 4 - Quads 5 - Pecs Stretch - hold for 15s each 1 - Cobra 2 - Downward Dog Calf Stretch 3 - Pigeon 4 - 3 Way Childs Pose

Wednesday

Week 1 Day 4

Conditioning

Steph's Comp Warm Up

3 Minute Speed Endurance

Single Rope Individual Freestyle

Conditioning

Freestyle Practice (~30 min)

Spend 15 minutes working on the skills/combos in your routine where you had mistakes or that felt iffy. Spend 15 minutes trying new skills/combos

Conditioning

Core Circuit (~10 Minutes) (2)

1A - Plank Up Downs x 5/side 1B - Side Plank Rotation x 5/side 1C - Reverse Crunch x 10 1D - High Plank Knee Drive to Kickback x 5/side Complete 3 Rounds Rest 1 minute between rounds

Conditioning

Cool Down (Lacrosse Ball + Stretching)

Lacrosse Ball (or Tennis Ball) - 30s muscle 1 - Glute/Piriformis 2 - Calves 3 - Hip Flexor 4 - Mid/Upper Back against wall 5 - Pec against wall Stretching - hold for 15s each 1 - Couch Stretch 2 - Wall Lats Stretch 3 - Tricep Stretch 4 - Frog Stretch 5 - Figure 4 Stretch

Coach