Date of Award


Publication Type

Master Thesis

Degree Name




First Advisor

Kenno, Kenji


Battling Ropes, High Intensity Interval Training, Muscular Power, Muscular Strength, Progressive Resistance, VO2




The purpose of this study was to determine the effect of increasing battling rope (BR) weight during 6 weeks of BR high intensity interval training (HIIT) on upper body oxygen consumption and skeletal muscle strength, endurance and power performance. Eighteen recreationally active men and 15 women (23±2y) performed ten, 30 sec bouts of all-out exercise separated by 60 secs of rest, 3x/week, for 6 weeks. Males and females exercised at a minimum of 85% of their predicted maximum heart rate, with post exercise blood lactates peaking at 10.79 mmol/L and 8.33 mmol/L, respectively, alternating between the double whip and alternating whip exercises. For the first 3 weeks, women used 40 foot, 1.5 inch, 20 lb ropes, and men used 50 foot, 1.5 inch, 25 lb ropes, after which the BR weight was increased by 10 lb for a second 3 week period of BR HIIT. After 3 weeks and 6 weeks of BR HIIT, males and females increased maximum isometric shoulder flexion and extension, shoulder power output, push-ups, sit-ups, and maximal oxygen consumption. These increases in aerobic and skeletal muscle measurements are similar to previous HIIT studies involving treadmills, cycle ergometers, and stair climbing. Battling rope HIIT produced adaptions in skeletal muscle and aerobic performance in as little as 3 weeks, and with increases in BR weight displaying further improvements after 6 weeks of BR HIIT. These data support the implementation of progressive resistance loading during BR HIIT protocols for strength and conditioning benefits.