In this episode fox shares some of his experience and knowledge around how rope tops and bottoms might optimize their physical strength for rope. The podcast hosts remind you they’re not medical doctors or trainers and you should get some professional input before starting. Aimed at novices (though those who are more experienced are welcome to listen and share their advice in the comments on Fetlife and Instagram) list now to hear them discuss these areas: • The kinds of movement you might want to improve your strength on as a rigger • Injuries in rope strength training might be able to prevent • What are dead lifts, lateral raises, upward rows, and what muscles do they work? • Where pain and discomfort figures in weight lifting • Different types of physical strength that bottoms might need • The possible cons of strength training for rope bondage • How you might strengthen your back and your core • Compound versus isolation movements • Reps and sets and how best to use them • Explanations of some technical terms like ‘progressive overload’ and ‘the staircase model’