In a Hope College tradition that began in 1898, freshman and sophomore teams face one another on a crisp fall day, tethered together by a rope that each intends to claim. Three weeks of practice in ...

Pull day will see pull-ups thrown into the mix, as well as bent-over rows, bicep curls and exercises for the shoulders. As a general rule of thumb, an upper/lower split can be more beneficial for ...

Because the second ‘pull’ day theoretically involves completely different, often agnostic muscle groups, it can be performed with minimal rest (one night’s good sleep should be enough).