Good morning, I’m Major Gerald from French foreign legion. Today we are going to first video of the series of preparation for military combatants. Today will essentially be rope climb workshops. The rope climb is a test which is definitely physical, psychological, technical, and requires particular warm-up. Never climb a rope without warming up, because that is the easiest way to hurt yourself. Important part of the training is the different diameter of the rope. Here, for example, we have a rope which is 40mm in diameter and here is one which is 30mm. Everyone has their own preference in regards to the diameter of the rope, normally due to the size of their hand. People with big hands prefer a larger diameter, and those with smaller hands prefer a smaller diameter. However for a legionnaire who will be called to action in various theatres, especially in urban combat situations, it is important to train with different sized ropes. An important part is knowing how to grip the rope. The rope should pass from the tip of the index finger to the base of the palm, like this, and after I close my fingers, like this. So that the joint has an optimal position for climbing the rope, like this because if I grab the rope in front, like this, and I close my hand then with my bodyweight I will crush my wrist, so having a proper grip is important. For advanced we can imagine training with two fingers open, especially for training. There are two parameters to take into account; the first is the height of the rope. There are two parts of the height of the rope, the effective height and the actual height. Here, for example, we have an actual height of 6 meters, but we are going to eliminate 1.5 meters because it won’t be used, so we have 4.5 meters of effective height. For a PFT (physical fitness test) you have to climb 7 meters of effective height, so there are two ropes to climb. Secondly we have the climbing style, there are two ways, first is called “Arms only” which means the candidate must climb only with his arms, , if he touches the rope with his feet or squeezes his thighs, it’s considered a fail. The second style is called “Arms and legs” which means we can put our feet on the rope. The rope climb is an exercise purely military, but is used by many civilians. This exercise is quite difficult, because it is psychologically demanding, and requires a high level of physical fitness preparation. For someone who is quite muscular, with the correct form it is quite easy, , however someone who is not in shape, it can be difficult to advance in their ability to climb the rope. For this reason, we created two workshops that will permit an individual to make progress and improve their form. So this workshop is geared towards “arms and legs” technique. The individual will start with his hands at eye level so that his body is compact, because if he puts his hands too high and we don’t have enough “Kerosene” in the arms we will quickly run out of force. Now we start the execution of the “arms and legs” technique. For a right-handed person the rope goes over the right leg, and for a left-handed person it goes over the left. At the start the rope should always be between the legs, the rope passes between the legs, and from the interior of the right knee along the shin and over the right foot, like so, this is the first step in the technique. The individual should always have contact between the shin and the rope, like this, very good! ! The mistake to not commit, straighten your leg, why? Because you lose contact between your shin and the rope. If you don’t have enough juice left in your arms or if it’s the second rope or we have a backpack and weapon, you will fail. This is the first part, second part, lift your knee as high as possible, with the other foot he will crush the rope, once that is done he squeezes the thighs, and he is ready to climb. Voila this is realization for the legs. Start from the beginning. 1. Control the rope here 2. Knee up as high as possible 3. Second foot recuperates the rope 4. Crush the rope between the feet and squeeze the thighs. Once this is done he will be able to push himself up the rope with his legs. Now the individual can work the technique and he repeats. We can cover his eyes and disorientate him if we want. Once he has mastered this workshop we can move on to the second one. Workshop number two, we are in a horizontal position just like the vertical one, the individual imagines that he is in the normal position. He takes his position, so the hands at eye level, arms tight, and here, his legs, at maximum height. The effect of being in the vertical position forces you to lean back, to overcome this you must keep the rope close to your body returning to the feet, he crushes the rope between his feet, and he’ll recuperate as much rope as possible in order to advance as much as possible. If we consider the length of his legs he should be able to reach this spot with his head, which means he should climb 60 to 80 centimeters. Push! Voila, very good! At this point he lifts his legs, we will simulate leaning back here, he regroups, he blocks with his feet, and there he uses his full height to advance, voila! Demonstration of the “Arms and legs” technique, so one arm at eye level and one foot lifted off the ground. So here I regroup my arms and chest, I always keep visual contact with my hands, I won’t reach too high, because it diminishes muscular resistance, like we’ve just seen I grab the rope, block with my feet, and I push with all of my height. I start over, regroup, and I push; start over, regroup, and I push. And with three pushes I’ve reached the point for the PFT. Coming down, the feet spread, controlling the rope, and I let my bodyweight do the work. Voila for a rope climb “arms and legs”. The rope climb “Arms only”, for this technique it is essential to use your legs with the system called “stairs” which consists of lifting the knee opposite the arm that is pulling. This is the classic technique to reduce the bodyweight when pulling yourself up. Considering the average person’s leg weighs between 10 and 15 kilos so that times two is a considerable load to carry. So it is advantageous to alternate the legs to lighten this load. The height of the hand, we should still keep our hands at eye level, , however if the individual is well-trained, he can permit himself the luxury of reaching higher, but still wanting to lift his knee. To demonstrate, like this, like this, I’m exaggerating movement on purpose to demonstrate how to lift your legs properly, and coming down is the same technique with the legs and I control the rope I never jump down from the rope to prevent unnecessary injury. A few accessories to help with climbing, everyone knows resin and here we have magnesium. We advise against the resin because it seeps into the rope and shortens the rope’s life. And if we tried to climb the rope without resin the rope becomes slippery and unusable. Magnesium is preferred because it won’t damage the rope, all we need to do is put some on our hands and we are ready to go. We can find magnesium in most sport stores either in powder, block or liquid form. It’s very good and is the best way to train on the rope.