I had always enjoyed jumping rope as a part of my fighting training, but felt like I needed to a have more of an action plan with it as opposed to just performing a few skips before shadow boxing.  I knew I wasn’t maximizing the rope to its full potential. Because jumping rope burns so many calories and builds such great endurance, I wanted to use it as a tool to get in even better shape—a fighter in great shape starts off with a competitive edge.

To step up my jump rope game, I paid a visit to Michael Olajide Jr., former Middle Weight Champion and international fitness expert. While most retired boxers let their bodies go and some even look like they have eaten their former selves, Olajide still looks like he’s ready for a weight in!  I knew I was in the right place.

I spent a morning checking out his 30 minute AeroJump Class at the AeroSpace studio.  The studio is located in lower Manhattan’s Meat Packing district and was co-founded  by Olajide and former professional ballerina Leila Fazel.  The studio was filled with all types of students including members of fashion and Hollywood elite.  Apparently people have caught on to the fact that fight training creates a physique that leads to both knockouts in the ring and knockout good looks.

The AeroJump Class is an extreme cardio workout with flair. Michael leads the class and hits the rope, with grace, finesse and blinding speed. The rope jumping style changes with 3 to 6 sets of 8 reps: single bounce, a double-bounce, a skip, a jog, a knee-up, alternate foot jump (speed step), criss-cross, even a boxer's shuffle.  The routine follows the basic concepts of cardio interval training and provides all the results—alternating and varied periods of faster and harder jumping add to caloric expenditure.**
 My first AeroJump Class was on a beautiful Sunny New York spring day, but in Michael’s studio it was raining. The sound of the ropes at rapid-fire speed smacking the ground resembled a torrential down pour.  Plus every single one of us was drenched in sweat, yet another reason Michael specially designed poly-nylon rope is called “The Rainmaker”. If boxing is called “the sweet science” then jumping rope should be called “the salty one”. I have never sweat so much in my life.

AeroJump is one of the most intense classes I’ve ever taken, and as a trainer for over a decade I have taken a lot of classes.  When I checked my heart rate monitor it revealed that  after only 30 minutes of activity I had burned 520 calories!  All of his workout are relevant and sports specific.  If you’re an actual competitor you might be leery of group fitness videos and classes out of fear that they will “Tae Bo” our beloved arts. Never fear; Michael’s CTBS video is completely relevant to real endurance training for fight sport.  
He’s even been coined “the undisputed champion of fitness boxing scene” by Sports Illustrated. His video will teach you effective rope jumping technique and help you expand on what you already know. They benefit you if you want to be fit to fight or just fit like a fighter.
 

Calories burned in one half hour Jumping Rope.

 If you're not in the New York and can't make it to Michael's check out his videos and ropes at http://areospacenyc.com/shop.html

This article reprinted with permission from www.innerrewards.com