|
|
Post by alexandra on Nov 30, 2017 19:08:40 GMT -7
I haven't posted here in a while due to pretty crazy life circumstances, but I have still been training a bit. Last time I posted a campus video I got some useful comments, and here is my most recent campus 1-3-4.5 max ladder in medium rungs. I worked a lot on one arm assisted lockoffs and pull-ups, and while I still cannot do one, I think my one arm stuff might be a bit stronger. Please comment!
|
|
|
|
Post by Lundy on Nov 30, 2017 19:36:56 GMT -7
Huge difference. When I watched your last video, I was cringing for your shoulders. In this vid, you stay well engaged and don't sag down onto the joint. Do you feel the difference as well?
Note that as you get tired, your ability to hold your shoulders engaged is going to fade before your pulling strength, so I'd be thinking a bit about that in your strength training and not just worry about locking off. Case in point, I can do "safe" campusing with much bigger pulls on the small rungs (1-3.5-6) and I'm guessing I'm nowhere near as strong as you in one-arm lock-offs and pull-ups!
|
|
|
|
Post by alexandra on Nov 30, 2017 21:36:00 GMT -7
thanks Lundy!
I do feel the difference. Even though I feel stronger on the campus board, I still cannot improve my max ladders (i.e. make bigger steps such as 1-3-5)... Any advice how to proceed next?
|
|
|
|
Post by erick on Nov 30, 2017 23:58:05 GMT -7
I would worry less about progression and just dial in the range you have. Get really accurate at your dead points and maybe next cycle you’ll be ready for longer range if it doesn’t happen soon.
|
|
|
|
Post by Chris W on Dec 1, 2017 4:00:42 GMT -7
Alexandra, I'm certainly not a campus technique expert, but I agree with Lundy; it looks much better.
In terms of progression, I moved to the small rungs instead of working on bigger moves on the medium or large rungs based on advice from the forum. I've been at 1, 3, 4.5 on the small rungs for several seasons now, but I'm not too worried about it. Instead of seeing progression in numbers, I'm seeing more subtle progression in control, which is basically what you're showing in your new video. I believe that the larger numbers will come once I no longer feel like latching the small rungs is a magic trick.
Maybe one of the other guys can mention how to progress the numbers. Can you tell me how you worked on your pull ups and one arm lock-offs?
|
|
|
|
Post by RobF on Dec 1, 2017 15:41:40 GMT -7
Pretty good - well done for getting a video up. Always better to see things than talk hypothetically. Try and pull a bit faster / deeper so that you're catching with a bit more bend in your elbow. This should help lessen grumbling elbows in the long term.
A lot of campusing is in the timing - pulling at the correct point of the pendulum of the legs. I'm tall so have to intentionally wait for the legs to be in the right position before pulling. Smaller folks might have to be quicker with the arms with the quicker pendular swing.
Have found knotted rope under a fingerboard useful to work on the transition from both arms biceps to lower arm triceps and upper arm biceps for bigger campus moves.
|
|
|
|
Post by alexandra on Dec 2, 2017 8:05:48 GMT -7
Thanks guys!
Chris W: for pull-ups and one arms, I did two different things. I worked on weighted pull ups (1-2 a week) following the Wendell 5/3/1 protocol and I also did assisted one arm stuff with band (1-2 per week) where I did 1 arm progressions: one rep consists of one arm pullup holding band, hold the lock off 5 sec, lower 4-5 sec, repeat 3 times each arm. After I did this 3 times per arm, I rested for 4 mins and did another set or two, for a total of 9 reps per arm. Lately, I have gotten pretty frustrated that I can't do a one arm pull up still, so I stopped training it for bit. But I definitely got stronger in those positions and will get back to it after a little break. I am not sure how much the weighted pull-ups help, but I did manage to increase my one rep max weighted pull up by a few lbs, maybe 5 or 10 ( so now I can pull 75 lbs added at bodyweight 120). If you have any other ideas on what other progressions to do, please share!
|
|
|
|
Post by Chris W on Dec 2, 2017 19:03:28 GMT -7
I'm currently trying to figure out the best way to increase some basic climbing specific upper body strength. I'm pretty far behind you in the pull strength category. Never even come close to 75 pounds on pull ups.
|
|
|
|
Post by alexandra on Dec 2, 2017 21:07:53 GMT -7
|
|
nabis
New Member
Posts: 11 
|
Post by nabis on Dec 4, 2017 9:05:03 GMT -7
I like the idea of sharing so here is my best attempt at the campus board. the rung distance is 18 cm or 7.1 inches.
|
|
|
|
Post by RobF on Dec 6, 2017 12:18:06 GMT -7
Again pretty good- that campus board for kids or you a giant??? :-)
Is your left arm a bit weaker than your right? Difficult with the angle but your left elbow seems to flare out a bit more compared to right.
Your legs seem to do different things on each movement. Take a look on utube what others do and make it a little more purposeful.
Also on campus boards without numbers (and also when going for a max) tick marks are v useful for a visual guide - just brush them off once you're finished!!!
|
|
|
|
Post by tetrault on Feb 4, 2018 9:30:49 GMT -7
Note that as you get tired, your ability to hold your shoulders engaged is going to fade before your pulling strength, so I'd be thinking a bit about that in your strength training I completely agree, but I know nothing of the science behind this. Could you point me towards some good info on the why and how to improve? Thanks! **edit** Nevermind - looks like a lower trapezius weakness, which is a common issue among climbers. |
|
