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Post by scottec on Sept 3, 2014 5:26:46 GMT -7
Right now I'm in the second week of my power phase and I can only make it to the gym and use a 10 rung campus board once a week. However, I do have a campus board at home with five rungs set with Moon spacing.
On my home campus board is it counterproductive for power acquisition to train with exercises where I drop back down, e.g. B1-L4-B1-R4? Should I drop off the board after completing individual moves (potentially weighted)?
Or is power training on a campus board primarily about the explosiveness/speed of the individual moves so dropping down is fine as long as the explosiveness/speed is maintained?
Any thoughts would be greatly appreciated.
Cheers...Scott
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Post by MarkAnderson on Sept 4, 2014 10:01:22 GMT -7
Scott, I don't know that its "counterproductive", but it's certainly not ideal. The most important aspect of the exercise is the quick latch followed by an immediate subsequent contraction to move to the next rung. So if you do B1-L3-R5-B5, the key moment is when L3 lands and the right hand immediately throws to R5. This should cause the left hand to open slightly as the rung is latched, and then close up again as you throw for the next rung. This involuntary eccentric contraction, followed by the concentric contraction is what is beleived to improve power/contraction speed (and it's why campus moves should be done in one flowing movement). Dropping down after you hit L4/R4 skips the concentric part of the contraction. Assuming B1-L3-R5-B5 is too easy for you, I would recommend doing B1-L4-R5-B5, or if that is too easy, B1-L5-B5 (you can also drop down if you like, so B1-L5-B5-L1-B1). If that is still too easy, start including some EASY(!!!) down-campusing. For example, start with B2-L1-B2 and B2-R1-B2 and progress from there. Eventually you could get to something like B5-L3-R1-B1, but get there slowly because down-campusing is much more stressful than upcampusing(!!!). Once you can cruise B5-L3-R1-B1, try doubles (B2-B1-B2, then B3-B1-B3, and so on). By the time you can do B5-B1-B5 (super F-ing hard) you'll be ready to install a proper campus board at home  |
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Post by scottec on Sept 5, 2014 17:36:54 GMT -7
Thank you Mark. That is what I assumed. It won't be long until my living situation is settled and I'll most likely live very close to a gym!
Also, clarifying the mechanics of how the hand latches the rung in the open position and then closes as you pull to the next rung is very helpful.
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