12 sets of 6? Come on guys...
For some it might be important to know that you won’t get a bunch of new exercises you have never heard of before.What you will get is a solid beautifully illustrated book covering a sh**load of topics without much fluff.
Quote from: Nibile on February 20, 2016, 09:40:08 am12 sets of 6? Come on guys...+1
Hey Tommy,absolutely, feel free to share it and let me know if you have any further questions!Train Hard!NicHi Nic,wow, thanks a lot for the extensive reply!Would you mind if I share it on the UKB-Forum?cheers,TommyHi Tommy,thanks for contacting me with your question, I hope I can make things a bit clearer for you.You are right, 12 sets is something we rarely hear in the climbing specific training especially when we are talking about strength training and not endurance.As you have read the book you know the Campus Plyos exercise appears in the context of the advanced training methods (in this case plyometric training) and is meant to server as an example for that.As I also explained in the book campusing probably isn’t a „true“ plyometric exercise because we are a little too slow on the campusboard to really qualify as such, but that doesn’t mean we can’t make use of some of the underlying principles and benefit from them.It is very important to realize that unfortunately at this point we do not yet completely understand all the processes involved. We can however see correlations between the dose and response of certain strength training parameters and their effects on the trained individuals.And some of the things we know about plyometric training with quite high certainty are for example:- Plyometric training can significantly increase strength performance especially in already trained individuals- for plyometric training high speed and medium intensities are superior to lower speeds and higher intensities (i.e. no adding weight here!)- for maximum effect we need a high number of (high speed) repetitions (>35) per session- Plyometric training works best combined with a regular concentric-eccentric training and then produces superior resultsThese, a few more finer points and a lot of experimentation shaped the parameters for the Campus Plyos exercise in the book.Initially I was quite skeptical whether this would really benefit us climbers more than doing purely higher intensity (slower) concentric-eccentric movements for strength but both for myself and the people I coach I have had great success combining the two.As you can see, the „up to 6 repetitions“ per side for the Campus Plyos in one set attempt to ensure maximum speed while the 12 sets (for level 3) ensure the necessary total number of repetitions in one session to be in the range we need to be to benefit from the plyometric effects. (The lower levels won’t be fast enough for plyometrics so we focus more on fast concentric-eccentric parameters here - higher intensity, fewer sets).I hope that explains a bit of the reasoning behind the parameters for the Campus Plyos exercise.Let me know if you have any further questions!If you are interested, here are some studies that will give you a good starting point to read up on the subject. Follow some of the citations in there to get a better idea of the topic.Be careful tough, always check how many people they included in the study, whether they were athletes and if they provided a good control group. And even then be aware that not everything will be transferable to climbing ;-)Here you go:http://www.jsams.org/article/S1440-2440(09)00187-X/abstract?cc=y=http://journals.lww.com/nsca-jscr/Abstract/2009/03000/Determining_Variables_of_Plyometric_Training_for.20.aspxhttp://bjsm.bmj.com/content/41/6/349.fullhttp://journals.lww.com/nsca-jscr/Abstract/1992/02000/The_Effect_of_Six_Weeks_of_Squat,_Plyometric_and.6.aspxhttp://journals.lww.com/nsca-jscr/Abstract/2000/11000/Evaluation_of_Plyometric_Exercise_Training,_Weight.16.aspxhttp://journals.lww.com/acsm-msse/Fulltext/1998/05001/Comparison_Between_One_Leg_and_Two_Leg_Plyometric.615.aspx?trendmd-shared=0
Decevoir = disappoint; deceive = tromper
Money wise it wasn't cheap, £37 including postage. It's hardback, so I guess that accounts for a lot of the cost. My copy of RCTM is battered after keeping it in my car and dragging it around (rather than reading it cover to cover), so maybe this will be cheaper in the long run
What's "undulating periodization"?