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
- Injury risk
- High
- Equipment
- Campus board
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.
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.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Power Develop explosive power, momentum and coordination.
- Performance Peak for outcomes with mental focus and route reading.