In the interest of promoting fast-twitch muscle flibers in my lower body, I have decided to start doing 4 days of High Intensity Jump Rope training in the morning, and then a jog those four nights.

On the other two nights I would do low intensity longer workouts on the rope and then jog that night.

Soon this will be taken over by the start of my martial arts training but I need a stopgap measure to retain some semblance of basketball shape.

Any of you guys use the jumprope? What would be some good High and low intensity techniques/rhythms that I should use?

Thanks.