Joe Hashey from Synergy athletics shows some MMA style work that is sure to challenge any athlete and gives you some great ideas on how to incorporate heavy ropes into your training.

Grab a rope or fire hose and get to work.

Ropes can be purchased in the mid $100 range (depending on length) at performbetter.com.  They offer free shipping a couple of times a year. I would recommend longer ropes for greater versatility.

For those looking for money saving alternatives, contact your favorite local fireman and ask if you can have an old fire hose.   Fire stations throw out old hoses when they wear out.  Duct or electrical tape up the ends for handles, and get to work.

DIY kettlebell handle. Materials: PVC and rope, tie down straps, or bungee cords. An inexpensive alternative to expensive kettlebells. This handle can be adjusted quickly to fit just about any dumbbell.

I used 1.5″ PVC for strength in my proof of concept, but I think 1″ PVC might be strong enough and the thinner handle would fit your grip and the dumbbell even better.  Let me know what you think.  I used rope and tied a hitch knot to slide and tighten to the bell with a figure eight knot for a stopper.

Materials:

3X @4″ lengths of 1.5″ PVC

2X 1.5″ 90 degree PVC elbows

PVC primer and cement

@8′ feet of rope.  ( the same length tie down strap or bungee cord might even work better )

dumbbell of your choice

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The challenge with baseball players, quarterbacks, basketball players and other throwing/shooting athletes is how to increase strength evenly throughout the shoulder girdle without compromising shoulder mobility or range of motion.  Keys include balance in your press and pull exercises and performing all movements through a full range of motion.  Don’t make the mistake of avoiding strength training because you’ve heard it will mess up your shot, or throwing motion.  Proper and balanced resistance training will add power, bring up lagging body parts, and help prevent injury.

The kneeling tornado drill for throwing athletes (see below) is a an example of how to increase strength through functional and balanced resistance.

Additionally old tires provide another example of how to save money on fitness equipment.  Tires are great for the exercises shown below and other throwing movements, jumping, and sledge hammer work.

1. Grab a towel or rope, and a weight or object with a hole in a it.  Kettlebells are ideal, but a 10 lb plate will work just fine.

2. Thread your towel/ rope through the handle of the kettlebell or the hole in the plate, some room,  and you are in business.

Towel swings of all varieties between the legs and overhead can be performed with a towel/rope and a weight, all great alternatives to your tired old crunches.  The low stance towel swing or towel swing from the squat position (shown below) is an advanced move that will be sure to challenge. Steve’s example (clip below) is nice with the added movement and change of direction. Other variations include standing, one leg, one arm, and stationary towel swings.  The dynamic nature and multi plane aspect of these exercises goes above and beyond your traditional abdominal work.  Additional benefits include improved stability, and shoulder mobility.

Note: Towel swings vs. kettlebell towel swings, the swing pictured below, is a completely different movement than the towel swing (or overhead swing).

Other exercises with the towel include kettlebell swings (below clip), arm curls, and tricep extensions.  For other alternatives, see my post on The Bulgarian Training Bag and Exercises.