The campus board is a specific exercise in this sport climbing that is fashionable in the rooms of Boulder and this can be a big problem, if done in an inappropriate context for them we will try a few points in order to explain this exercise, when you should work and what is the best way to do it. In the first place we must know what the campus is, this is a very beneficial exercise in which it consists of ascending by wooden slats, of different dimensions, only with the use of our hands. This exercise produces a significant improvement in strength and explosiveness in our fingers.
In the first place we must have knowledge of our level and the time we have been practicing this sport. It is a very important factor when performing this exercise, since the tendon takes at least 2 years to produce a physiological adaptation, therefore the use of this exercise in initial levels can lead to injury. We must also bear in mind that if we do a campus job, apart from increasing the probability of producing an injury, there will be a deterioration in the technique of our climb, caused by an increase in strength. Finally, we must know that being a very specific exercise, it is necessary to use a correct execution, which is likely to be affected by the poor physiological adaptation of the tendons and soft tissues.
Once clarified what are the requirements to start making this exercise so specific and explosive, we must know how we should do it. For this we will follow some guidelines:
1-Perform the campus with foot supports, so that the intensity is less and we can focus on the execution of the movement.
2-Do it at the beginning of the session, avoiding that the fatigue can cause a deterioration of the execution.
3-Start making with 3 fingers in extension and once controlled the execution, move to 4 fingers
semi-lock.
4-Minimum rest of 48h.
5-Do not overdo the workload and always do quality work.
6-Carry out the exercise at specific moments of planning.
We must also carry out a test to have knowledge of our base, so that during the development we can do it again and obtain information about the possible improvement.
To finish we will develop some examples of exercises that we can do here:
1-1 joining hands or 1-1 without joining hands, doing 3 sets with 2 minutes 30 seconds of recovery.
1-2 Without joining or joining hands, it consists of rising from the first ribbon to 3 so that you leave 1 free ribbon in between. Performing 3 series with 2 minutes 30 seconds of recovery.
1-3 Without joining or joining hands, it consists of rising from the first ribbon to 4 so that you leave 2 free ribbon in between. Performing 3 series with 2 minutes 30 seconds of recovery.
Another specific exercise may be to raise yourself from a lath to the maximum possible distance and then do it with the other hand.
Perform locks while the extension is made.
Perform the extension by raising both hands at the same time.
More examples in https://www.youtube.com/watch?v=jzBq-nKx4Ps
The conclusion that can be drawn is that it is a very beneficial exercise, but if you know when and how to do it. Therefore, the stages of evolution must be respected so that we can obtain the greatest improvement in each one of them.
All Climb Spain 