IN SIX WEEKS YOU WILL BE ABLE TO STRING TOGETHER DOUBLE UNDERS
Frustrated and annoyed with your double unders?
30 minutes, 2 days a week, for 6 weeks is all it's going to take until you can do double unders with ease. If you've never gotten a double under, or really struggle with them: this progression program is for you.
IMPROVE YOUR DOUBLE UNDERS
WITH TRAIN YOUR WEAKNESS
It's time for you to focus on the one thing that really hits your nerves - double unders.
This Train Your Weakness FOCUSED programming will have you skipping around the box in 6 weeks.
SAMPLE OF PROGRAMMING
WEEK ONE/SESSION ONE:
Set up 2 cones 10 meters apart.
Perform all the below drills in 2 x 10m lots:
- Walking on toes
- Walking on heels
- Exaggerated heel to toe walk
- Walking toe sweeps
- 30 small hops, jump up to a raised surface about 2inch high (45lb barbell plate)
- 5 box jumps to 20”, step down after each jump
Conditioning (2min max):
100 perfect single unders with jump rope.
Specific 1 (3min):
50 rotations wrist/rope rotations on each hand.
Do not jump during this drill.
Specific 2 (5min):
Perform 5 sets of 25 seconds PVC Jump Drill, 35sec of rest.
- 20 controlled calf raises on a step (feet directly below hips)
- 30 sec calf stretch each side
- 20 band resisted calf flexion
Lacrosse ball under calf – Point and flex at least 100sec each leg.
MEET YOUR COACHES
Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.
Bobby Dee @ RAW Strength
Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.
FREQUENTLY ASKED QUESTIONS
What equipment is needed for the Double Unders Program?
Great question! You'll need: a skipping rope (if you don't have one, we recommend some inside the program and links for you to buy), PVC pipe (or similar), plyo box (for jumping), moderate resistance band, lacrosse ball.
Is this a full body training program?
No. Train Your Weakness is designed to focus on developing and improving one movement at a time.
What if this programming isn't for me - can I get a refund?
Yes - we have a 30 day money back guarantee. Email us at [email protected] and we will take care of you.
When should I be doing Train Your Weakness programming?
We recommend completing the TYW session immediately before or immediately after your normal 1 hour general training session. Working on your weakness while you are the freshest will allow you to put the most possible energy into the area you want to see the best results in. Doing TYW programming after a normal training session might also work best with your unique schedule, and you will definitely still see positive results.
When should my rest days from Train Your Weakness programming be?
We recommend at least 1 full days rest between each session.
What are the "Coach's Notes"?
Coach's Notes will help you understand WHY you're doing each movement in the program. It will also help you with movement cues and proper form. Knowledge is power.
Can I do multiple TYW programs at once?
It’s not advisable that you do multiple programs that focus on the same muscle groups (example: HSPU & RMU - too much strain on shoulders!)
You can do multiple programs at once, as long as they don’t have the same muscle group focus.
We are excited you want to smash your weaknesses, but we also don’t want you getting hurt.
How much should I rest between TYW programs?
Give your body a week of rest before jumping into another TYW program that focuses on the same muscle groups!
I'm a Premium member with The Professor Project - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide us with the email address associated with your Premium account in this email.
I need to get in touch - how can I contact you?
Email us at [email protected]
How many times have I thrown my skipping rope across the box? Lots. I was happy to be able to find this program which has completely revolutionized my skipping. I can now do SOLID double unders during a WOD!
- Cameron Andersen
GET YOUR DOUBLE UNDERS PROGRAM NOW
TRAIN YOUR WEAKNESS: DOUBLE UNDERS
INSTANT ACCESS TO:
- Week to Week Training Outlines
- Coach's Notes
- PDF Downloads Available For Each Session
- Access Via App or Desktop
SIMPLE 100% MONEY-BACK GUARANTEE
We offer a simple, 30 day, no questions asked, 100% money back guarantee.
If you're unhappy with the programming, simply email us, and we'll gladly refund you.