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Post by dr on Aug 14, 2017 7:57:38 GMT -7
Currently I am able to do 1-3-5 and 1-4-5 max ladders on the 1" depth (moon spacing) rungs on the campus board fairly smoothly. In order to progress to 1-4-6 I need to press down with my lagging hand more but I am having trouble generating the strength to do that. I do tricep exercises (weights, dips, etc.) but have trouble while campusing. Any tips?
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Post by srossabi42 on Aug 14, 2017 8:11:45 GMT -7
i was stuck on 1-3-5 for a while, i could do them on any size rung. i started doing band assisted one arm pullups a couple weeks ago and was able to do 1-3.5-6 the other day. i also do tricep exercises (push downs, skull crushers, kick backs) but i have been doing these consistently for a couple years. i can let you know if progress with the assisted one arms continues to correlate with max ladder progress
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Post by jonfrisby on Aug 14, 2017 10:47:02 GMT -7
I think this is more a muscle memory issue than an actual strength issue. I think muscle ups are the best way to train the coordination required to switch quickly from pushing to pulling. Muscle ups made a big difference for me moving from 1-4-6 to 1-4-7 (metolius spacing)
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Post by aikibujin on Aug 14, 2017 15:15:09 GMT -7
I agree with Jon, pushing with the lower hand is mostly a coordination thing rather than a strength thing. It is still the top hand that's doing most of the work, pushing with the lower hand just make it easier since most of us have trouble doing explosive one-arm pullups. I think working on muscle ups and/or one-arm pullups will have more impact on your campusing than doing triceps exercises.
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Post by jonfrisby on Aug 15, 2017 7:06:18 GMT -7
I agree with Jon, pushing with the lower hand is mostly a coordination thing rather than a strength thing. It is still the top hand that's doing most of the work, pushing with the lower hand just make it easier since most of us have trouble doing explosive one-arm pullups. I think working on muscle ups and/or one-arm pullups will have more impact on your campusing than doing triceps exercises. Yeah if you aren't within ~5-10 pounds of a 1 armer, I would put some attention there as well. I think a day a week of 1 arms and a day a week of muscle ups would be a good supplement
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Post by tetrault on Aug 15, 2017 7:49:28 GMT -7
You guys are nuts with the 1 arm pull-up stuff. How about offset pull-ups to mimic the body (or arm) position of a max-ladder type move?
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Post by srossabi42 on Aug 15, 2017 8:19:48 GMT -7
i think offset pullups would be helpful as well. heavy resistance bands make 1 arm pullups much less crazy than they seem
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Post by jonfrisby on Aug 15, 2017 9:10:12 GMT -7
I use a 2 ft sling with a finger or two through it. I like this because it also helps teach the changeover to pushing motion in the low arm. Ideally you would rig the assistance through a pulley to maintain consistent loading
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Post by Chris W on Aug 16, 2017 3:20:13 GMT -7
I've been around 1,3,5 on the small rungs with moon spacing for around a year now. I'm not too worried about progressing to a higher number yet because I'm trying to make my campusing on the small rungs much smoother (in a powerful sort of way) and more consistent. Once I feel like I'm a bit more in command of the movement, I'll progress. If you have access to moon half spacing, that can be really helpful for getting to the next number.
I don't feel like it's a strength thing as much as a control thing for me. I'm really not very strong, but I believe I have more than enough strength to press down when needed. I can easily hang the small rung from a dead hang, easily do a pull up on the small rungs, and easily (though I don't make a point to practice this) reach from 1 to 3. The hard thing is controlling and coordinating my whole body through space and accurately latching those rungs. While my numbers don't show it on paper, my body coordination definitely continues to improve, and at my stage, that's what I'm looking for. Besides, my actual climbing is improving, which is the goal.
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Post by aikibujin on Aug 16, 2017 10:31:05 GMT -7
You guys are nuts with the 1 arm pull-up stuff. How about offset pull-ups to mimic the body (or arm) position of a max-ladder type move? I'm not nuts with the one arm! In fact, I don't really train it. I only train for one "hard" exercise at a time, and I'm currently obsessed with the back lever. I agree offset pullups will help. If you're going to do offset pullups, might as well do it on the campus board and work on turning that lower hand into a mantle.
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