Campus training - max ladder rung size vs. pull length

[Michael Hall]

Having fun spending some formal and structured time on the campus board.  Something that got me thinking was the trade-off between rung size and length of pulls.  

In the context of max ladders, how do folks think about the importance of longer pulls (i.e. 1-4-7) on medium rungs vs. shorter pulls (i.e. 1-3-5) on small rungs?  I am biased to training the smallest rungs with the idea that would maximize recruitment training in the forearm, but am curious what others have found most effective.  

I have a limited amount of time and "power window" for training, so doing both (i.e. baseline x2 & baseline+1 x2 for both small and medium) is tough, but if I were to make that tweak to my program, would it be better to do small before medium or visa versa?

I suppose as with most things training, it is a question of the weakness I am looking to work, but general thoughts appreciated.  

Also, any additional color on "Progressive Max Ladders"?


MAH


Current campus session (3 minute cycles):

Ladders:
Medium x2
Small x2

Max Ladders:
Small Baseline x2
Small Baseline+1 x2
Small Baseline+1 x2 (would go to +1.5 but don't have half spacing)

Double Dynos:
Medium x2


 

[MarkAnderson]

Assuming you're using Metolius rungs (or something similar in size), I think your best off progressing to the smallest rungs as quickly as possible. Training smaller rungs will emphasize finger training over upper arm/pull muscle/shoulder training (and vice versa). For most people, finger strength/power will be far more limiting than the rest.

I also find the smaller rungs more enjoyable. Maybe its a question of phalanx lengths, but I've always found the medium and large rungs to be more painful.

[Michael Hall]

Sweet - yup, Metolius - thanks Mark...has been my mindset as well, just wanted to be sure I wasn't off base. Also planning to reduce cycle times (rest intervals) every session somewhat (down to ~1:20 ratio this cycle) to ensure progressive overload - seem reasonable?

Congrats on the string of sends!

MAH

[MarkAnderson]

Thanks!

I would not reduce the rest time between sets while campusing. Campusing is a power exercise, so it should be done while rested. Progress by doing harder and harder moves on the campus board.

[Chris W]

At the bottom of the Beginners Campus Routine in the book, you wrote that you should be able to smoothly do basic ladders before moving on to max ladders. I'm currently struggling to do basic ladders on the large Metolius rungs (never campused before, two workouts in). Would you suggest skipping max ladders entirely until I can do basic ladders on small rungs, or simply do max ladders on the smallest rungs I can handle (which for me will be the large rungs first)?

[MarkAnderson]

Chris,
It sounds like you're still learning the movement. I would wait to try Max Ladders for a little while. The reason is that campusing can be really hard on your joints if its done poorly (with jerky/desperate movements). Learning how to deadpoint to each rung will significantly reduce the injury risk, so its wise to keep the movements small until you improve your hand-eye coordination to the point that you can move smoothly.

[Chris W]

Works for me. I did my third campus workout this AM and didn't do much better. It's been shocking to see my weaknesses exposed as I progress through my first training season ever. Kind of makes me wonder how I've climbed as well as I have so far.

[MarkAnderson]

I constantly wonder the same thing about myself!