Summer 2016 4th of July Training Specials

If you are reading this you have:

#1. Purchased one of the Three Summer Training Packages and you are looking for follow-on instructions.


#2. You have stumbled upon this post looking for ways time improve your Double Under Consistency.  For more details on this get FREE details on my program by going to


Email me and I will tell you how to get in on this exclusive members only training at

Either way you are in the right place

For all the #1’s here’s the NEXT STEPS.

Step 1 – I will receive a notification of your purchase and I will contact you via email with an introduction

Step 2 – You can start recording your first video giving me a good 1min to 2min video of your best attempts at Double Unders. I need at least 30sec view from the front and side.

Step 3 – I will analyze the video and send detailed recommendations and then you implement the feedback.  Then we do it all again if necessary.

Simple and Effective is how all this works.  Now It’s Time to Get To 50!

Duane Q. Waits

Double Under Expert Verses Jump N Rope

First off, I want to say that I was amazed to see Molly’s 10 minutes of consecutive Double Unders video a few years ago.  I was so impressed I posted her video as a prime example of efficiency and skill in motion.  I am also impressed with the expansion of her program in the realms of the CrossFit Affiliates getting the recognition of CrossFit members from around the world.jumpNrope

Her coaches have some impressive jump rope statistics that few can duplicate around the world.  The Jump N Rope facility in Louisville, Colorado looks great as well.  I expect only good things to come from Molly’s program in the future for CrossFitters and jump rope enthusiast of all ages around the world.

Molly’s Jump N Rope program has also developed a patented jump rope handle technology and based on the review I am going to assume it is one of the best on the market.  I have not used her rope and can only attest to RX Jump Ropes and Revletics Jump Ropes.  Click the links to find out more.  Well worth your time and money!

OK!  Let’s talk accessories.  Jump N Rope has a training tool called Speed Balls? I am not sure of there effectiveness when it comes to Double Under Training, but I can see the value of training your wrist flips to get in sync with your rope and jumps.  The question is, “will I ever use these?”  The answer is probably not.  There may be a few extreme cases out there that may need these to help as more training variety has its benefits.  I will not completely rule these out in the future.

Myself and the family recently made a trip to a discount store called Five Beloweasterfivebelow I was so surprised to see cable speed jump ropes, and you guested it, they only cost $5.  So anyone out there in the Double Under training world looking for cheap adjustable cable speed ropes similar to the ones you get from Rogue or Again Faster, you will save yourself $10 and avoid shipping fees.

Now, last but not least, let us look at ease of getting trained.  Jump N Rope offers Double Under Training Seminars at their facility in Colorado and they are willing to travel all over the world to conduct 2 hour seminars to CrossFit Affiliates.  Awesome!  The downside is that you may have to wait several months to get trained, or you may have to spend money to travel to their home facility, or sign a petition with your local affiliate to get Jump N Rope’s outstanding coaches to your area.

OK, time to break down and what we have to offer you, no matter where you live.

1. DoubleUnderTrainiThe Secret To Double Under Success, from my research, is the only program, In The World, that has a published hard copy training manual available for purchase from and various other online book retailers.

2. We also have it as a digital e-book, available to download from the site.

3. Along with the manual, I have several training videos to give you further insight into my Double Under training world that shows how I help people break through their inefficiencies / difficulties.

4. We offer online video coaching and email support to help speed up your learning and training progress. You will have the confidence knowing this is not just a one to two-hour event which leaves you with a pass or fail grade.

5. We offer a 180 Day “Money Back Guarantee” That’s Right! Get trained to your Satisfaction for up to 6 months or Get Your Cash Back!

Be on the Look Out for Information on The official “Double Under Dominance Seminar.” We will be offering this program exclusively to CrossFit Affiliates in Texas only for 2015.

Purchase any Training Before February 26, 2015 and get 25% off available training packages!!! (shoot me an email to receive the special link)

Contact Duane Waits Today via Email:

(New) or (old)

Visit for digital e-book or get your Hard Copy from “CLICK HERE”

Double Unders and The 2015 CrossFit Games Are You Ready!

Okay folks the time has come once again.  The start of the CrossFit Games is just around the corner, known as the CrossFit Open.  Many of you had New Year’s Resolutions to end 2014 ready and poised to destroy the 2015 CrossFit Open competition.

In other words, you have plans to dominate the entire field.  Now in your minds eye you can see yourself pushing through the workouts with little rest and perfect form, but on the other hand we all know the actual experience is much more intense.  The mind and the body must be in-sync where you can maintain a good pace to the very end of the WOD.

Now preparing for the unknown is virtually impossible, yet we try our best to throw together enough randomness to fool our mind and body to be as well rounded as possible.  The Sport of CrossFit is a true test of known and unknown capabilities.  Only God knows how your body is truly going to respond, but it is up to you to get close enough to God like intuition once 3-2-1 Go! gets yelled out and the clock starts.

It is said, Age is nothing but a number, but the current conditioning of your body must also be considered. Mentally gaming how intense your training should be and how much rest and recovery you will need is a must. To be as Fresh and relatively injury free for the open kick-off is crucial.

To get yourself to the next level get a coach.  As an individual you do not see everything you do or not do.  The training triangle of Nutrition/Supplementation,Training, Rest and Recovery is best coordinated by a third party.  This coach through analysis will push you through your weaknesses and maintain or best your strengths.

Now lets talk Double Unders, the question is do you have a benchmark for where you want to be and when?  Double Unders are a simple yet seemingly complex exercise which involves very little movement.  You must not overcomplicate things but you also must not over simplify things as well.

You must be willing to change the way you are jumping or swinging the rope with patience long enough to get to the magic number of 50 Double Unders in a row or more unbroken. Don’t let frustration or embarrassment keep you from trying (failing) and trying again (succeeding). Singles are a beginners game. Double Unders are done and done well be Tier 1 / Elite Athletes

Which One Are You? Beginner or Elite – It’s Your Choice! has a wealth of resources and training videos and programs designed to help you overcome those technique deficiencies.  Let me be your personal coach locally if you live near the Austin, Texas area or from across the globe via my online video and email coaching programs.

Purchase any Training Before February 26, 2015 and get 25% off available training packages

Contact Duane Today via Email:

(New) or (old)

Visit or get your Hard Copy from “CLICK HERE”

Double Under Domination 2015 No Program Is Better will get you where you want to be Fast Guaranteed.

No Other program in the world is more simple and cost effective.

2015 Challenge –  50 Double Unders or Go Home

Are you game or do you like the idea of doing singles for the rest of your life.

You Choose!!!

From the #1 Double Under Coach in the World!

Duane Waits

Want to know more go to

Pick You Program!  They will all get you to the same results some quicker than the rest!

Double Under Jump Rope Length; Is Your Jump Rope To Long or To Short?

Tip # 3
What Jump Rope Length is right for you?

Everyone wants the best cookie cutter method to achieving maximum Double Under efficiency;  for this to happen several factors must come into play.

1.  How comfortable and efficient are you with your current rope length?

2.  Do you have enough slack to make minor adjustments for continued improvement?

These are very important questions as you move forward learning how to Double Under with maximum efficiency.  Custom and some in the box Jumps Ropes can be cut into any length, but will only get shorter as you continue to cut.

I recommend finding a rope that can be adjusted through the handles until you become more familiar with what length that is right for you.  This advantage gives you piece of mind as you make a more expensive jump rope  purchase.

After several hours of practice you will begin to realize what length is right for you.  Your margin of error is going to be as small as 1 – 3 inches in length.  If your rope is to short adding 1 – 3 inches, which seems small, will make a big difference in your ability to adjust for corrections in movement.

If your rope is to long you will suffer from a slow and cumbersome jump rope swing.  A slower rope is will cause you to fatigue faster in your arms and shoulders because you will be forced to hold your arms higher or stick them out further.

So to conclude rope length is very important.  Don’t get stuck on one length until you are sure and have enough experience to know which length is right for you.  Continue to practice with different lengths, and when you can make the adjustment and Double Under with multiple lengths you are one step closer to mastery.

Stay tunes as I cover how to choose which rope thickness is right for you, and yes you do have a choice.

To your Double Under Success and your continued pursuit of 50 Unbroken.






While Doing Double Unders, Learn to Relax

Tip # 2 for 2014 is to learn how to relax and let Double Unders come naturally.

Your natural ability to do anything comes from a state of confidence.  When you are confident you are doing things without much tension.  Choosing to do singles during a WOD is a confident move because you are comfortable with the movement.

Choosing not to attempt any Double Unders at all is a sign of doubt in your ability to reach a level of mastery.  Choosing not to practice for a few minutes before and after the WOD is showing you do not care enough to take yourself to the next level in your jump rope skills.

We all know that the right practice does make almost perfect any skill you want to improve.  Regardless of where you currently see yourself you must choose to improve by your actions.

I have coached individuals with obvious talent and ability shy away from Double Unders because they are ashamed and frustrated that it is taking so long to reach a mastery level.  Unbeknownst  to them the reasons it is taking so long in the first place is their attitude.

So Be relaxed and let your mind and body come together in its own time.  Let your frustrations go as quickly as they come.  Double Unders is literally childs play; continue to play, daily if you can, until you can go unbroken to 50 every single time.

2014 is the year you get to 50


Double Under Training 2014 New Years Resolution!

50 Double Unders and nothing but 50 Double Unders!

My personal PR for 2014 is 200 Double Unders in a row unbroken! My current PR is 120 unbroken. My only real issue is fatigue so working on efficiency is an ongoing key task.

Anyone going through my program should comment to a daily or per workout regiment of double under practice. Settling for singles will only get you good at doing singles.

If you have been crossfitting for more than 2 years and you are still doing singles, please step up to the plate and comment to the double under movement. 50 unbroken doubles is an easy task if you continue to work on your mechanics and increase your level of efficiency.

My additional commitment in 2014 is to provide you more tips and techniques to get you to 50 and beyond reducing your learning curve by 50% or greater.

Tip #1 for 2014 to get you started is: Focus on Rope Momentum.

You want your rope to continue to move non-stop as you do singles while you add in your doubles; doing so will allow you to get a better feel for your rope and how it moves.

Learning to feel your way through your micro adjustments will soon make it second nature. Your fine motor skills will improve with consistent effort.

Leave me a comment if you have specific questions or if you just want to let me know what is on your mind.


Welcome to Double Under Training

You have found the #1 Complete Double Under Training Program in the World!

This Program is designed for CrossFitters and jump rope enthusiast.

Sign-Up Today for your Three FREE Chapters by CLICKING HERE

Read below and see what others are saying who have gone through this training program.


“I have improved greatly since starting CrossFit back in March, 2011. You taught me to control the rope and not let the rope control me. Once I was able to control my speed and was able to go slow and or fast doing singles, I was then able to do a few singles and work in one double under. My rhythm is good enough now to where I can do 4 to 5 double unders, which I still need to work on. One key element that helped me the most was to use my wrist and not my arms so much. Thanks.”
Lonnie Morales

“Helped me improve by teaching me that (1) I need to keep a steady rate of breathing to control my pace (2) Once you decide to change your jumping rate, you need to adjust by slowing or increasing the rate of spinning the rope… you adjust the rope, don’t jump to the rate of the rope (3) Spin faster, jump a little higher (4) Relax your shoulders and body — Since beginning a constant attendance at CrossFit since Feb, 2011, I can now do up to forty five seconds of DU’s and I’m getting better! Thank you, D!”

Sonya Bagdley

“Duane helped me progress from a single-double-single-double rhythm to fluid unbroken double unders. His patient and observant coaching techniques definitely put me at a new level for competitions. Thanks, Duane!”

Liz Collura

“Duane is the best double under instructor I have worked with and he increased my double under consistency from 5 – 10 to 30 – 40 DU’s in a very short amount of time.  Thanks, Duane!”

Janice Maruquin

“Duane coached me as I was struggling to learn double under’s. He noticed that when I jumped-rope, I would jump extremely high and pointed out that this causes me to do extra work, which would make me get tired more quickly, and therefore decrease my amount of reps that I was attempting to jump for.

Another thing he pointed out is to keep my hands near my waist and rotate at the wrists. This allows me to control the rope better.  He taught me that jumping at a shorter height, but keeping control of the rope better, as I swing it a little faster will enable me to not get tired so quickly, and can therefore do more reps.

One thing I like about Duane’s coaching is that he shows you how to perform your own technique that best fits an individual’s learning style which allows each person to learn to the best of their ability.

A perfect example of this is that he also showed me how to feel the rhythm of the rope as I jumped, whereas before, I was trying to “hear” when to jump. This allowed me to concentrate on bouncing off the balls of my feet and keeping my legs more straight. I finally got the timing of the double rotation down, and although this may not be my favorite cross-fit exercise, I’m beginning to enjoy it more and more-the less and less I look like a clown! Thanks Duane!”

Danielle Veiga