Buddy Lee - 101 Best Jump Rope Workouts: The Ultimate Handbook for the Greatest Exercise on the Planet

ISBN: 978-1-57826-736-1 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher. Book design by Carolyn Kasper Printed in the United States 10 9 8 7 6 5 4 3 2 1 Buddy Lee Jump Ropes, Rope to Success, Aero Speed, Rope Master, Magic Speed, Super Sonic Speed Rope, Super 20 TPS Rope, VersaTrainer, Cross Speed, Green Hornet Cable Ropenology, Hyperformance, Buddy Lees 3-Step Jump Rope Training System, Buddy Lee Rope Speed and Ranking System and Jump Rope Sprint are trademarks of Buddy Lee and Jump Rope Technology, Inc. All rights reserved. I dedicate this book to one of the greatest persons I know, Anna Kristina Sandwall, my dear friend and business partner at Jump Rope Technology, Inc. for the past 25 years.

We turned a simple yet great fitness idea into a living legacy, one that has forever changed the education and technology of jump rope and its application to fitness and sports cross training. Thank you, Anna, for helping me to make the Buddy Lee Jump Ropes Training System available to millions of people around the world! Rope to Success! CONTENTS FOREWORD By Greg Glassman, CEO, CrossFit, Inc. I m Greg Glassman, creator and founder of CrossFit, Inc. Initially adopted by police academies, tactical operations teams, military special operations units, and champion martial artists, millions of athletes of all ages and abilities around the world are now improving their fitness and health by following CrossFits diet and exercise prescription. Our fitness prescription is constantly varied, high-intensity, functional movement. Within this variety, we include jumping rope, along with practices such as Olympic weightlifting and gymnastics for its advantages in developing dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency, just as Buddy Lee wrote in the CrossFit Journal back in 2007.

I first met U.S. Olympian Buddy Lee in 2007, when we brought him in to teach jump rope at a CrossFit Level 1 seminar at the U.S. Marine Corps Base in Quantico, Virginia. Since then, Ive considered him a colleague and a friend. When Buddy and I met, CrossFit had 500 affiliate gyms. Our affiliates now number over 14,500.

Over the past two decades, CrossFit has changed the fitness landscape. And as we have grown, Buddy Lee has remained the authority on jump rope and its uses as an effective training mechanism. As the jump rope conditioning coach to the U.S. Olympic teams and the U.S. military, Buddy has tested and proven his system with many of the greatest athletes on earth, including our own CrossFit competitors. This year, Buddy Lee returns as CrossFits Jump Rope Subject Matter Expert, teaching our workshop participants practical and effective jump rope skills to incorporate into their programming and workouts.

I can offer no greater endorsement than to bring Buddy back as a CrossFit SME. Its a pleasure to witness Buddy doing what he loves, whether demonstrating in person or sharing his years of expertise in this book. His methodology, detailed here, develops the athlete at all stages by increasing jump rope proficiency and capacity. A decade ago, Buddy described our shared principles of functionality, intensity, and variety as a hope for taking us back to the basics and setting the standards that can help our nation to regain its health. Jump rope is a great tool to that end, and Buddy Lee is the best. Greg Glassman Founder and Chairman, CrossFit, Inc.

INTRODUCTION A sk someone where the jump rope came from and youll likely hear something about how its origins stem from boxing training, or children playing Double Dutch in the schoolyard. Jump rope actually dates back to the Egyptians and the Aborigines of Australia, where jump rope activity evolved as a form of play using vines and flexible bamboo. From there, it spread to the Western world, where medieval paintings show children jumping rope and rolling hoops down the cobblestone streets of Europe. For many of us, jumping rope is a somewhat distant memory from our childhoodyou might remember having had to perform cloth or segmented (beaded) jump rope exercises during elementary school gym class. But for most of us, after that, the jump rope vanished. Now, with the explosion of CrossFit in 2018, jump rope has become a staple of just about every CrossFit Box (gym) and WOD (workout of the day), with the integration of advanced techniques like Double Unders and Triple Unders being common.

Yet these two techniques (as well as the traditional basic bounce) are the only three techniques that most people are familiar with. While these techniques are useful, they barely scratch the surface of the jump ropes potential. I have been on a personal health and wellness crusade, teaching jump rope for over 30 years around the world. Along the way, I have assembled a tremendous additional arsenal of jump rope training techniques, which I have systemized to improve physical fitness beyond comprehension. Back in 2007, Greg Glassman, the creator of CrossFit, personally asked me to teach jump rope training to his new CrossFit-based community. Since then, CrossFit has emerged as the greatest fitness movement in history, and its massive growth has helped to influence millions of people throughout the world to get fit, be strong and jump rope.

Prior to my development of the Buddy Lee 3 Step Jump Rope Training System , some people thought jump rope was nothing more than a playground activity. It wasnt until I introduced jump rope training to the mainstream that people truly began to recognize the incredible power and impact that the jump rope and proper jump rope training education could have on the world. Unfortunately, there are those who have not yet discovered my system. Whats more, there is currently no unified system in place to teach people with different needs how to master proper jump rope skills using safe progressions. This misuse, caused by a lack of access to accurate education, often leads to injury and less than optimal results. People end up jumping rope incorrectly, lacking an understanding about how it can serve as a gateway to athletic, physical and aesthetic greatness.