Yesterday marked the end of something incredible.
Something absolutely amazing.
Yesterday was the last day of the 30 day jump rope double under mastery challenge presented by yours truly, Bloom to Fit, and CrossRope Jump Ropes.
Over these last 30 days, we helped hundreds of people from all over the world master one of the most bad ass jump rope variations on the planet: the double under.
Over these last 30 days, I watched newbie jumpers make absolutely massive leaps with their jump rope proficiency. I watched, through weekly challenges and technique sessions, beginners fight and crawl their way to ninja level. I watched guys make 1000% + improvements on their double under PRs in weeks!
Absolutely mind boggling stuff!
And, to celebrate these great achievements, I want to dedicate this post to all the participants of the 30 day JRDUM challenge who put in some serious ninja work over these past 30 days.
This one’s for you!
[Image Source – Tommy Lin]
The 30 Day Jump Rope Double Under Mastery Challenge
The 30 day JRDUM challenge started on June 03, 2013.
The objective of this challenge was simple: help as many people as possible master one of the most powerful jump rope variations on the planet: the double under. You can see all the guidelines here.
We had over 500 people sign up within the first week!
Pure incredibleness! (yes, that’s a word)
The following map shows some of the amazing places our participants are from:
The challenge was structured a little differently this time around. I did my best to implement everything I’ve learned from the previous jump rope challenge we did here at Bloom to Fit.
I was fortunate enough to be able to partner with jump rope specialist Dave Hunt from CrossRope Jump Ropes. If I’m a ninja, Dave is like a quadruple black belt three times over when it comes to jumping rope. His proficiency with the rope and deep understanding of what it takes to master this fitness tool has been immensely helpful to our participants.
Why Jumping Rope Again?
Because I said so
All jokes aside, the jump rope is, in fact, a very interesting training tool.
A very unique training tool.
In order to reap the incredible benefits of jump rope training, a jumper must know how to use the tool with absolute proficiency; otherwise, it won’t work.
Learning how to use the rope is a process of skill acquisition. It’s not something you can just pick up and start using. It takes time, work, and persistence to get it right. These are all things I go into detail about in my Jump Rope Ninja training program.
This challenge was designed to help participants become more proficient with the rope by giving them not only the motivation to persist through all 30 days, but the instruction to master this very technical skill.
We had three weekly challenges intertwined between progressive, in-depth video lessons. Our lessons covered things like power bounding, effective wrist rotation, cadence, and common error analysis (among other things).
Our weekly challenges asked our participants to track how many total double unders they can execute in 3 minutes (Mondays), how long it takes them to do 50 DUs total (Wednesdays), and how many consecutive double unders they can do in a 5 minute period (Fridays).
The combination of motivation (through weekly challenges) and instruction (through progressive lessons) turned out to be a very powerful learning and action-taking experience for many of our participants.
Here’s what some of our ninjas were able to achieve…
Many of our participants improved dramatically over the course of the 30 day challenge. Some of them were finally able to hit their first double unders. Some started stringing together heavy doses of multiple double unders. And others just went nuts and hit ridiculous PRs.
Here’s a sample of what I’m talking about…
Aparna M. went from being able to do 1 DU in 3 minutes to pulling off 61 by his 4th week! She also cut her time down from 4:45 in week two to 1:38 in week four! Massive improvement!
Carl ‘Busy Bee’ went from being able to barely do 3 total double unders in 3 minutes in his first week to being able to hit 37 by his last week! He even hit 64 during our special challenge! (Watch his video below)
It took Brian W. the full 4 weeks to reach his first DUs. But because he stuck with it he got rewarded with 6! Persistence pays off my friends!
Erin wasn’t able to do a single double under in her first week, but, putting the lessons we gave her into action, she managed to get 26 in just her second week!
Fabien went from being able to do 27 in 3 minutes to 62 in 3 minutes. He also cut his 50 DU time from 3:57 to 2:13 and his consecutive DUs from 8 to 17! Crazy improvement all around!
Helena went from 0 double unders in her first week to 42 in her first week! What??!?
Julie upped her DUs from 24 to 55 in one week. She also cut her time down from 5:22 to 2:22!
Lindsey jumped from 45 DUs in her first week to 94 and cut her time down from 1:58 to 0:58 by the second week!
Lorenzo boosted his 3 minute DU total from 34 to 92 in just three weeks. He also cut his time from 3:22 to 1:08!
Mary, a jump rope machine and the winner of our previous challenge, went from stringing together 197 DUs in 3 minutes to 260! She also managed to shave off 3 seconds on her 50DU time down to 24 seconds! Very impressive Mary!
Monte went from being unable to do 50 DUs in 5 minutes to crushing them in 1:44 by the end of the challenge!
Paige nearly doubled her 3 min DU total output from 47 to 83 and cut her 50 DU time down from 2:40 to 0:54!
Rafael cut his 50 DU time down from 3:01 to 1:58 in one week!
Scott M. cut his 50 DU time down from 6:28 to 0:53!! What the heck?!? He also went from being able to do 11 DUs in 3 min to 111 DUs in 3 min!! Wow.
Scott W. couldn’t do 50 DUs in 5 min at the start of the challenge. By the end, he was destroying them in 1:36 min.
In just three weeks, Serafin went from doing 41 DUs in 3 min to 115! He also cut his time down from 2:18 to 0:38.
Vaughan made a huge leap in his first week: from 41 DUs in 3 min to 101!
Louis the ninja went from being able to do 3 DUs in 3 min to 105 DUs in 5 min! Boom!!
William boosted his 3 min output from 59DUs to 113 DUs!
Julie cut her 50 DU time in half (from 1:11 to 0:34) in just one week!
It took Bill F. two full weeks to get his first DU, but he did it! Way to be persistent!
Trey killed it. Week one 3 min DUs: 35. Week two 3 min DUs: 199!! Week three 3 min DUs: 227!!!! Absolutely insane!
I could keep going. But, sadly, I’m running out of bandwidth here.
All of our participants deserve a HUGE round of applause for the effort they put in to make these mind-blowing improvements.
To show some of the ups and downs that were faced over the course of this challenge, here are some of the comments that were delivered on our private Facebook group over these last 30 days. I had to pick through hundreds of these, but all of them are so good!
(I like when they look pretty :))
Then, just two days later…
You have to love the excitement!
Again, two days later…
Something magical seems to happen after only two days…
You’re welcome buddy!
You know you’re reaching ninja level when you start dreaming about double unders!
Battle scars are sexy!
I told you I was running out of bandwidth here!
Let me finish things off by showing you some really cool videos that some of our participants put together for this challenge. Note: if you can’t see the videos, refresh the page and they’ll appear. Trust me, you want them to appear!!
Carl showcases his amazing progress
Chris hits a new PR!
Thanks for sending these in guys!
Mastering the double under is by no means an easy feat.
This is a very difficult, high-intensity movement that, like any other skill, requires time, effort, persistence, and incredible grit to learn how to do proficiently.
All of our participants portrayed incredible courage over the last 30 days and I’m incredibly proud of each and every one of them. As you’ve seen, they made some amazing things happen over the last 30 days and I’m happy to say that I had a part to play in it all. I want to thank all the participants for making this challenge such a huge success and for spreading the build-a-better-body virus. You’re amazing.
I also want to send a BIG thank you to Dave Hunt from CrossRope who helped me put this challenge together. This challenge obviously wouldn’t have been the same without him.
With all the amazing things that have happened over the past 30 days, it would be sad to end things so quickly.
That’s why Dave and I have started developing a brand new jump rope headquarters. This is going to be the ultimate resource for people who want to master the art of jumping rope. It’s also going to be the largest (fingers crossed) jump rope community on the planet.
It’s all still in its (very) early stages, but if you’re interested in joining our (future) jump rope community, check out the following link and add yourself to the waiting list. We’ll keep you posted with our progress.
Another amazing challenge in the books! I hope to be announcing another challenge sometime in the near future!