Fencing Workouts: The Jump Rope

What can I be doing at home? A question commonly asked by beginners and experienced fencers alike, it has no definite answer. Some say to lift weights. Others say you should go for a run. In general, I agree with these statements, as would many other athletes. But what if you can't afford a gym membership? What if you can't go for a run because it's snowing outside? A very useful alternative is the jump rope.

I rediscovered the jump rope sifting through a box of junk. I was about to throw it back into the pile, before I realized I had nothing better to do. So I went into my garage and started.

There is nothing quite as painful as the sting of a jump rope (it's basically a whip; I don't know how parents could let their kids play with this torture-rope). The first few times I tried, I whacked my legs brutally. Red lines appeared on my skin, mocking my failures as a jump-roper. The only reason I didn't give up was because I knew that my rope was providing me with an excellent workout. If you already jump rope regularly, you might not see how somebody could feel tired from doing it. But for prolonged jump roping sessions, I'll admit it: my chest was burning almost more than the occasional slashes the jump rope inflicted on me.

I consider myself in good shape, but even the simple jump rope forced me to push myself. It is a humbling experience to feel tired from a children's toy. I would seriously recommend buying a jump rope and using it regularly. It improves your cardio, stamina, calves, and, if you do it long enough, even your arms and shoulders. You can jump rope any time you want: before fencing (as a warm up), at home when you have nothing better to do, or as a part of your exercise regimen.

I'm no jump rope expert, so I will post a routine that livestrong offers:

Beginners Workout

Beginners should start out with 30 seconds of consecutive jumping or about 50 repetitions. Perform three or four sets with rest periods between sets lasting 30 to 90 seconds in duration. Gradually, increase the duration and intensity of your sets by working up to 60 to 90 seconds of jumping, or 100 to 150 repetitions with rest periods between sets lasting only 30 seconds. Complete with three or four jump rope workouts per week on nonconsecutive days.

Advanced Workout

Advanced jumpers should work up to about 20 minutes of jumping three to five times a week. Jump sets should last two to five minutes in duration, or 200 to 500 repetitions. Complete four of five sets per workout, resting 15 to 60 seconds between sets. Shorter rest periods will keep the intensity of the workout high. Furthermore, intermediate or advanced jumpers may include other strength-training or abdominal exercises during rest periods to increase the intensity of the workout.

http://www.livestrong.com/article/441501-the-number-of-repetitions-for-beginner-jump-rope/