Campus bumps
3 sets of one bump sequence per hand (1-2-3, later 1-3-5), 3 min rest between sets.
- Slot
- On the wall
- Focus
- Power
- Time
- 15 min
- Intensity
- Max intensity
- Injury risk
- High injury risk
- Equipment
- Campus board
High injury risk. Only do this fully warmed up, rested and injury-free, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.
How to do it
Advanced - only after a few years of steady climbing with healthy fingers, and only when fresh. After a full warm-up, hang from rung 1 with both hands on the biggest rungs, no feet. Keep one hand on rung 1 and move the other hand up one rung at a time (1-2-3), then bring the first hand up to match. Do it leading with each hand, resting 1 minute in between - that's one set. Do 3 sets with 3 minutes rest. Once it's solid, move up two rungs at a time (1-3-5). Stop the moment a move feels slow or you miss a rung.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Campus bumps
0:00 / 15:05
Ready
15:05
3 sets of 2
3 sets of one bump sequence per hand (1-2-3, later 1-3-5), 3 min rest between sets.
High risk: read the protocol, stop if anything feels wrong.
- 3 × 2
- sets × rounds
- 1:00
- rest
- 3:00
- set rest
- 15:05
- total
Done.
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Take the quizWho it's for
Experienced boulderers with years of consistent load on their fingers and no history of pulley trouble. This is one of the highest-risk blocks in the catalog for the amount of training it gives you, so the honest answer for most people is: not yet.
Common mistakes
- Bumping before laddering is solid. If controlled feet-off ladders and matched doubles aren't easy, bumps aren't the next step.
- Rungs that are too small. On a bump the fingers should be the least interesting part. Use the biggest rungs on the board and let it be a power exercise, not a finger exercise.
- Doing them tired. These belong at the front of a session, after a full warm-up, or on their own. At the end of a session they're all risk and no adaptation.
- Chasing rungs. A faster, quieter catch on 1-2-3 is worth more than a scrappy 1-3-5.
- Grinding through a slow rep. The moment a move gets slow or you miss a rung, the set is over. Power work stops when power stops.
How to progress
Get 1-2-3 clean leading with each hand across all three sets. Then 1-3-5. Then wider spans, not more sets. Two campus sessions a week at most, and never in the same block as max hangs.
When it fits
The training periods this exercise fits into in Blok Sessions.
Power Explosive moves, momentum and coordination.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.