Are you curious about Jim Wendler jump rope training?

Do you wonder how the creator of 5/3/1 uses the jump rope to improve his conditioning and gpp?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use Jim Wendler jump rope training to take your program to the next level!


Jim Wendler is one of the most popular strength coaches in the world today.

He is famous for training with Louie Simmons at the Westside Barbell powerlifting club, and of course, for inventing his world-famous 5/3/1 training program.

Jim Wendler uses many different conditioning tools, including hill sprints, prowler pushes, treadmill sprints, and sled drags. However, one of his favorite conditioning tools is the old-school jump rope!

Jim Wendler Stats

  • Date Of Birth: February 13th, 1975
  • Height: 5 Feet 10 Inches
  • Weight: 240 Pounds
  • Body Fat: About 15 Percent


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Jim Wendler Jump Rope Training

Jim Wendler says the classic jump rope is one of the most effective conditioning tools that you can use.

It is especially effective on a rainy day when you can’t use other cardio tools including the prowler, treadmill sprints and so on.

“Jumping rope is probably the easiest, cheapest, and most space efficient way to condition.

Unfortunately, it also has a drawback: shin splints.”

Jim Wendler says the biggest risk for using the jump rope for your cardio is developing shin splints in your legs.

So how does he get around this issue?

Jim Wendler says the best way to use the jump rope for conditioning is during upper body or lower body exercise circuits. For example, he often has his athletes perform 3-5 different exercises in a circuit with 100 reps of the jump rope in between each exercise.

This strategy lets you get the conditioning benefits of the jump rope, while avoiding any nasty shin splints, as you only perform 100 reps of the jump rope in a row.

Let’s look at some of Jim Wendler’s sample jump rope workouts. Check it out:

Jim Wendler Jump Rope Workouts

  • Exercise A1: Squat, 3 sets of 1-5 reps**
  • Exercise B1: Leg press, 3-5 sets of 8-20 reps
  • Exercise C1: Lunges, 5 sets of 6 reps (per leg)
  • Exercise C2: Jump rope (double-leg), 5 sets of 100 jumps
  • Exercise C3: Hanging leg raise, 5 sets of 15 reps
  • Exercise C4: Jump rope (single-leg), 50 jumps per leg
  • Exercise C5: Kettlebell swing, 5 sets of 15 reps
  • Exercise C6: Jump rope (high knee “sprint”), 5 sets of 50 jumps

**Performed using normal 5/3/1 training percentages.

For inspiration, here is a video of Jim Wendler squatting:

For this workout you perform the squat and leg press just as you normally would.

You use Jim’s normal 5/3/1 training percentages for the squat, and you use the leg press as your primary supplementary exercise. After that, you perform the last 6 exercises as part of a circuit.

In other words, you perform all 6 exercises in a row with no rest, then rest for 1-2 minutes and repeat the entire circuit 4 more times.

Jim says how long you rest between each circuit will be dependent on your current level of conditioning, or GPP.

Conclusion | Jim Wendler Jump Rope Training!

Jim Wendler is one of the most popular strength coaches in the world today, and it’s easy to see why.

He understands how to use every type of conditioning tool you could imagine, including the old-school jump rope!

If you are looking for a new way to incorporate jump rope training into your workout program, then you have to give these Jim Wendler jump rope workouts a shot.

They may be just what you need to take your training to the next level!