by Chris Romulo
Do you train as if your life depends on it? One of the most primal skills in existence, climbing, will test your every being, much like ring combat. Let’s learn this vital self-preservation skill, to keep you the dominant opposition.
Climbing a rope can and will improve a multitude of athletic attributes in your body, while enhancing your fighting capacity. As you sharpen the “art of 8 limbs” I believe that there are 8 qualities that you want to build upon as a Nak Muay stylist. Agility, balance, endurance, flexibility, power, speed, strength and stability will all be tested in a rope climbing trial. As a Thai Boxer, all these facets will help you dominate in the clinch.
Rope climbing or “scrambling” a rope is an ancient endeavor that was not only a survival skill, it used to be an Olympic sport! There are a variety of ways to scramble the rope but for the purpose of strength and conditioning for Muay Thai practitioners, we will be thinking about the full body method. Before we get in to what to do and how to do it, lets talk about “the why”.
As we are all familiar, the practice and fighting of Muay Thai is ultra dynamic and challenges all 3 energy systems of the body. With out going in to the science of it, they are called the Phosphagen, Glycolysis, and Aerobic systems. As a Nak Muay it is important to address these 3 systems to ensure efficiency and/or victory. Whether you are an amateur fighting at 3x2 minute rounds, a pro at 5x3 minute rounds, or brand new to the training of Muay Thai, learning or practicing the rope climb will get you to work the 3 systems. If you’ve never climbed a rope, your first attempt will help you understand why it should be part of your regimen. You will be breathing heavily as every single muscle and major joint will be dialed in to get you up and down the rope safely.
If and when you use the full body method to the scramble, you will utilize your feet/legs to lock and push you up, while your arms and hands pull you up. Your torso/core will be the center point of how your limbs will be moving, just like in a fight. As your hands and feet lock you on to the rope, your strength, speed, and agilitywill keep you moving. Think of how this will be useful in the clinch as you jockey for control, position, and balance. You will engage full power as you initiate the start of the climb and your endurancewill kick in as you perform a number of repetitions in a timely fashion. Your stability and flexibilitywill be tested while you crunch and extend on your ascent, the same way you would as you fluctuate between offense and defense in a fight, extending to throw a punch or kick, crunching to check or cover an attack.
We will call our method the “Crunch and Break”, or the over/under scramble. First you want to learn to use your feet to brake on the rope with the over/under foot method. Once you feel comfortable on the (brake) foot hold you’re going to practice the crunch, which will pull your lower body up the rope. As you crunch you will apply the brakes with your feet to lock in to position. As you stand with the brakes on, your hands will assist in completing your standing position. You will repeat this process until you reach the top of your rope. Remember, what goes up must come down…Slowly, release the breaks just enough while keeping your feet in the over/under position so that you can walk your hands down the rope. Depending on the height of the rope or the height you can handle, lower yourself enough where you can jump off. Rinse and repeat…
Whether you’ve scrambled or climbed a rope before or not, make it a part of your training routine to ensure that every muscle in your body is being put to work. When you scramble, know that it will help you literally get a grip in the ring.
Follow this work out:
Amateur’s:
6-10 minute AMRAP (As many rounds as possible)
1 Rope Scramble
5- Hindu Push Ups
Pro’s:
15-20 minute AMRAP (As many rounds as possible)
1- Scramble
5- Hindu Push Ups
Visit Shred by CROM on YouTube to receive a complete breakdown of each movement along with the full length work out to follow along with.
Chris Romulo is a retired Muay Thai champion, Muay Thai & Strength & Conditioning Coach, owner of CROM Physical Culture and Creator of SHREDbyCROM™. After a total of 32 years of trial and error through fitness, conditioning, martial arts, sports, and “play” Chris has taken what works, sculpted away what doesn’t and painted a different way to engage in Physical Culture.
