[Tim Broughtonshaw]

Yo,
 hoping for some advice on advancing at campus'ing.

currently i am campussing 2 - 3 times a week (not adjacent days) generally after warming up on some problems. i can with both arms achieve.
1-4-5-7-8-9
i generally do this twice for each arm leading (4 ascents in total)

I asked before and there were some suggestions to try touches. so also i have been doing the following.

tophand on 2 and bottom hand on 1, bh4,bh1,bh4,bh1,bh4
once for each leading hand and then

tophand on 3 and bottom hand on 1, bh4,bh1,bh4,bh1,bh4

i find with this second one i can nearly  (2 inches away) get to rung 5 with bh (bottom hand) but not quite. Ive been doing this for about 4 weeks now and was wondering if there were any other suggestions i could do in order to improve. Does it appear that its the pulling through that needs more work and therefore some lock off work would help? or more volume?


Again thanks for the help. im trying to multitask and see if i can nail some campus and front lever achievements.

Cheers
Tim

[Falling Down]

Front levers really help   

[Tim Broughtonshaw]

Front levers really help   

front lever campussing now that would be awesome if it was at all physically possible   Was referring to both threads, this one and the front lever one. 

[slackline]

This might be useful.

[Jaspersharpe]

front lever campussing now that would be awesome if it was at all physically possible  

It certainly been tried. 

[Tim Broughtonshaw]

This might be useful.

had a look dont think it quite covers my area of weakness. I could be wrong however.

[Tim Broughtonshaw]

front lever campussing now that would be awesome if it was at all physically possible  

It certainly been tried.  

 

[Nibile]

timb, the last two routines involve pliometric efforts (the higher hand arm extends and then contracts very fast) that are seriously strenuous. you may prefer to master 13579 or the basics anyway like 147 before going into pliometrics. touches are also very useful and very dangerous. the basic going up is safer.
judging from your post you seem to lack a bit of power endurance: you start strong coming up from two hands to rung 4 which is a long move, but then you go to 5, so you are almost matched again, and then you do 789 so from rung to rung.
if i was you i'd do loads of normal laddering, 123456789 to build up a bit of power endurance and then go for 13579.
also train the pulling-pushing mechanism: with one hand on one high rung, and one on the lowest, try going up with your chin as high as you can, pulling slowly with one arm and pushing with the other.

[Tim Broughtonshaw]

timb, the last two routines involve pliometric efforts (the higher hand arm extends and then contracts very fast) that are seriously strenuous. you may prefer to master 13579 or the basics anyway like 147 before going into pliometrics. touches are also very useful and very dangerous. the basic going up is safer.
judging from your post you seem to lack a bit of power endurance: you start strong coming up from two hands to rung 4 which is a long move, but then you go to 5, so you are almost matched again, and then you do 789 so from rung to rung.
if i was you i'd do loads of normal laddering, 123456789 to build up a bit of power endurance and then go for 13579.
also train the pulling-pushing mechanism: with one hand on one high rung, and one on the lowest, try going up with your chin as high as you can, pulling slowly with one arm and pushing with the other.

Hi Nible,
       anyway went off to broughton and did some campussing. But i hadnt got your reply before i went. This is what i did.

Campussing
L 1-4-5-7-8-9
R 1-4-5-7-8-9
L 1-3-5-6-8-9
R 1-3-5-6-8-9
L 1-3-5-6-8-9
R 1-3-5-6-7-8-9 -weaker arm tired

touches
L 3+1-5-1-5-1-5
R 3+1-5-1-5-1-5

now the 3rd-6th campussing i intended to go less far on the first throw so i was working more the weaker part of the movement. does this still fit in with your suggestions? and how much volume is about right? more or less than the amount of sets i am doing?

Cheers
Tim

[stom]

Check out the School Room section on Moonclimbing.com.  Theres a section on campusing by Rich Simpson that gives a full campus routine. (I'd post a link but the website appears to be down)

Go steady with the campusing and make sure you allow your tendons to strengthen by scheduling your campus routine with say 4-5 weeks campusing followed by 2-3 weeks normal climbing, otherwise you may end up with an injury!

[Nibile]

hey tim!!!
i was about to suggest the moon website campus routine but blimey, it's hard. i really can't say anything about your routine, especially regarding volume, but bear in mind, campusing is a powerful tool, and it's supposed to be taken in small doses!!! you don't want to finish a campus session completely thrashed, otherwise you are facing 3-4 days off. stop strong. remembre, campus is about contact strength and neuromuscular recruitment, so form is very important too. i'm sorry i can't help you really, living in italy.
i think the pliometric touches are a bit too much in volume. i'd go for just one or two max throws. like with one hand on 3, the other goes to 1 then as high as you can.
but really, take everything with a pinch of salt, you have to customize it to your needs, fitness, etc.
oh, and don't campus during the whole training cycle, a few weeks per cycle are enough, after that the gains reduce massively and so you basically waste your time.

[Paul B]

yeah I think Unc, p*ssed front lever campussing but this may have just been some fantasy of mine

I found your explanation of touches quite confusing. When ever i've done touches i've always gone for

1-4-1 so LH for example stays on 1 and the RH goes to 4 then back down to 1, rinse and repeat

the other example is

1-4-3 so LH stays on 1, RH goes up to 4, down to 3, up to 4 down to 3, make sure you stay nice and open on this, if you do it right chances are your deltoid will be on fire.

[Tim Broughtonshaw]

I found your explanation of touches quite confusing. When ever i've done touches i've always gone for

1-4-1 so LH for example stays on 1 and the RH goes to 4 then back down to 1, rinse and repeat

the other example is

1-4-3 so LH stays on 1, RH goes up to 4, down to 3, up to 4 down to 3, make sure you stay nice and open on this, if you do it right chances are your deltoid will be on fire.

Hi Paul,
          thanks for the suggestions ill give them a try. think what i am donig isnt like normal touches but im sure it was suggested somewhere. Since i can do 1-4 ok but then i can only get to 5 with the other the suggestion was to start in this position and work that move. i.e. with lh on 3 and right hand on 1 pull through with right hand and get 5 and back to 1. there by working this "weaker" part of the movement? make sense?

Cheers
Tim

[Paul B]

Ok. I see now, if that's the problem then i'd just concentrate on pulling through so the standard exercises apply:

1-3-5
1-4-6
1-3-6
1-4-7 etc.

[Tim Broughtonshaw]

Ok. I see now, if that's the problem then i'd just concentrate on pulling through so the standard exercises apply:

1-3-5
1-4-6
1-3-6
1-4-7 etc.

ok after reading comments and suggestions on the moon climbing. seems logical that just sticking to 1-4-5-7 wont be as helpful as mixing this with 1-3-5-7. So i'm thinking maybe a routine similar to that below a couple times a week after a warmup? Do you think some frenchies would be worth doing specifically to help with the lockoff strength? I know frenchies are obviously good for this but was wondering more in specific to helping the campus progression.

Campussing
L 1-4-5-7-8-9
R 1-4-5-7-8-9
L 1-3-5-6-8-9
R 1-3-5-6-8-9
L 1-3-5-6-8-9
R 1-3-5-6-8-9

touches/pull throughs
L 3+1-5-1-5-1-5
R 3+1-5-1-5-1-5

simple laddering
L 1-2-3-4-5-6-7-8-9
R 1-2-3-4-5-6-7-8-9

[rodma]

Personally, I would drop the 7-8-9 at the end of everything (barring 1-2-3-4-5-6-7-8-9 that is) in favour of doing 1-3-5-7-9

Then as Paul B said - stick with the basic progressions to get you to 1-4-7

[Paul B]

Campussing
L 1-4-5-7-8-9
R 1-4-5-7-8-9

Just try 1-4-6 instead, you won't get it at first but believe me just trying will make it happen.

[Tim Broughtonshaw]

Campussing
L 1-4-5-7-8-9
R 1-4-5-7-8-9

Just try 1-4-6 instead, you won't get it at first but believe me just trying will make it happen.

Personally, I would drop the 7-8-9 at the end of everything (barring 1-2-3-4-5-6-7-8-9 that is) in favour of doing 1-3-5-7-9

Then as Paul B said - stick with the basic progressions to get you to 1-4-7

ok well did some last night so will have another go tomorrow and potentially at the weekend. With hopefully adequate rest between.

So sounds like i should be only doing the two move attempts for my real campus workout and then throw in the laddering up one rung at a time at the end to build some endurance.

So I'm thinking.

R 1-3-5 
L 1-3-5
(which i can already do one set of each)

then attempts at
R 1-4-6   
L 1-4-6
(x2 which i cannot do but attempting to do)

then
R 1-2-3-4-5-6-7-8-9
L 1-2-3-4-5-6-7-8-9

Does this sounds like a good progressive attempt?

cheers and thanks all for the advice.
tim

[a dense loner]

i would get rid of the last exercise completely, and do more of the second.

in fact you can do 1-4-5 ok so pulling through you're weak. after doing 1-4-6 i would do 1-3-6. this hits the top motion better

[Tim Broughtonshaw]

i would get rid of the last exercise completely, and do more of the second.

in fact you can do 1-4-5 ok so pulling through you're weak. after doing 1-4-6 i would do 1-3-6. this hits the top motion better

ok dense so you think
1-3-5 x1
1-4-6 x2
1-3-6 x2

ok ill give that a shot tomorrow

Cheers and thanks all
Tim

[Tim Broughtonshaw]

ok actually another question if im aiming for 1-4-6  and cannot get to 6 i do you just slap as high as you can and drop or attempt to catch the highest rung as you sag downwards? im thinking slap and drop? and that sagging is bad for elbows? sound right?

[GCW]

I don't know what others reckon, but I'd be a bit cautious about snatching rungs on your way back down, especially if you are fairly new to campussing.  As has been said, campussing is a powerful tool, but when used wrongly is a powerful injury maker.

[Paul B]

ok actually another question if im aiming for 1-4-6  and cannot get to 6 i do you just slap as high as you can and drop or attempt to catch the highest rung as you sag downwards? im thinking slap and drop? and that sagging is bad for elbows? sound right?

slap as high as you can. No point catching the rung.