Lee - Jump Rope Training

Table of Contents

Lee, Buddy, 1958-Jump rope training / Buddy Lee. -- 2nd ed. p. cm.

ISBN-13: 978-0-7360-8159-7 (soft cover)
ISBN-10: 978-0-736-08977-7 (soft cover)
1. Rope skipping. 2. Physical fitness. I. Title.
GV498.L44 2010
796.2--dc22

2010006722

ISBN-10: 978-0-736-08977-7 (print)
ISBN-13: 978-0-7360-8159-7 (print)

Copyright 2010 by Jump-Aerobics, Inc. 2003 by Anthony N. Lee

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A special dedication goes out to my mom, Mittie Lee, who raised six children by herself. She is a true champion who taught me life skills and spirituality and provided a good home environment for beginning my lifes journey.

To Herbert Rainey Jr., a master martial artist, mentor, next-door neighbor, and friend who introduced me to the jump rope when I was a teenager. His lesson inspired me to become a champion wrestler and laid the foundation to my jump rope training system today.

To Anna Sandwall, vice president of Jump Rope Technology Inc. and my great friend who has shared my dream since 1994. In both good times and bad, she has remained committed, enthusiastic, and focused on developing my vision into a complete concept of patented products, programs, and services. As a team, we have inspired millions around the world to jump into fitness.

It takes a community of family, friends, and educators to help shape and develop a child into an Olympian. A special thanks goes out to my brothers and sisters: Jessie, Joe, Cynthia, Brenda, and Jonathan. And thanks to my children: Letisha and Noah. And thanks to my close friends: Craig Bethke, Hamid Negati, Arnold Tobin, and Malcolm Pugh.

To Laura Plotzke Garcia for her confidence, support, and enthusiasm in proposing this second edition and for assigning my developmental editor, Kevin Matz, and his incredible team who kept me on track and advised me in order to maintain good content throughout the book. To Dr. Ray Tademy for his lifelong support and advanced insight and understanding of how to communicate my jump rope training system to the world. To World Jump Rope Champion, Elvis Malcolm, and to Dr. Emily Splichal and Gray Cook, author of Body in Balance, for their contributions.

To the many ambassadors of my jump rope training system who have helped me to inspire millions of people around the world to jump the correct way. Finally to all coaches, athletes, and business partners who stood by me over the years during both the good times and the tough times to help me become the man I am today.

Rope to success!

I first became curious about rope jumping after watching my next-door neighbor, Herbert Rainey, a fourth-degree black belt in karate, jump rope every day as part of his martial arts training. He knew my goal of becoming the best wrestler in Virginia and told me that rope jumping would not only increase my fitness but also make me quicker. Quicker? I was already quick, and the idea of becoming even quicker intrigued me.

One day, I begged him to teach me how to jump rope. He stopped his workout and showed me the two basic jump rope techniques. They seemed simple at the time, but I now realize that he introduced me to the foundation of any jump rope training program. After Herbert taught me those basic movements, I wanted to master them as quickly as I could so that I could move on to other techniques. My first jump rope session lasted into the night. By the time I stopped, I had spent 5 hours practicing the basic bounce and the alternate-foot step

I incorporated rope jumping into my wrestling training program as a sophomore at Highland Springs High School, which was known for its state championship teams in basketball and football. Rudy Ward was my wrestling coach, teacher, father figure, and true friend. He played an important role in my life and made all the difference in helping me become the schools first state wrestling champion; later, he would even fly to Barcelona to watch me wrestle in the 1992 Olympic Games. After I graduated from high school, other Springer wrestlers followed in my footsteps, and Highland Springs High School soon became recognized as a wrestling powerhouse in Virginia.

I vividly recall the basics of my strength and conditioning program: doing push-ups (I used a deck of cards as a guide to decide the number of push-ups I would do in one set. I would shuffle the deck of cards and lay them on the floor face down. I would pull a card from the deck and the number of push-ups I performed was determined by the number of the card I turned over, where a face card represented 10 reps, an ace card eleven reps, and all others its true value. By the beginning of my second year in high school the number of push-ups I could do in a workout would include the entire deck, which dramatically increased my upper body strength. From there I worked up to a total 1,000 push-ups in 10 sets of 100 reps), doing sit-ups (up to 600 in 6 sets of 100 reps), running very fast around the schoolyard telephone poles, and jumping rope. In fact, rope jumping helped me improve in every aspect of my wrestling ability. It gave me the winning edge!