Campus Board Training

Updated Sep 5, 2023

Campus Board Training: A necessary evil for climbers! This specialized exercise involves using a campus board to train the upper body and increase contact strength. Climb from one rung to the next, starting at the lowest and going up to the highest. Fingers and arms pull you up each rung, relying on power and endurance.

Proper form is key: keep shoulders engaged and maintain a half or full crimp grip on the rungs. Index finger should be matched with others for stability. Take rest intervals between sets, usually one minute.

Variations can be added, like double campus (both hands) or one arm (one hand). Smaller rungs challenge finger strength, larger rungs focus on power training.

Campus board training helps climbers become stronger and more powerful. Tackle more challenging boulder problems or lead climbs. Ready to get started? Head to the climbing gym and add this to your routine. It’ll help you climb better and stay injury-free. Let’s get climbing!

What is Campus Board Training?

Campus board training: a powerful exercise to build upper body strength and explosive power. It uses a specialized board with rungs of different sizes. Pull-ups, double campuses, and one-arm hangs are exercises climbers can use to develop contact strength and improve their climbing abilities.

The goal is to progress from lower rungs to higher rungs. Proper form is essential to avoid injury. Engage shoulders, maintain good body positioning, and use the correct grip technique. Alternating hands and switching between full crimp and half crimp positions targets different muscle groups.

Sarah, a passionate climber, dedicated several hours each week to her sessions. She noticed significant improvements in her climbing abilities. Her upper body strength increased dramatically. Sarah’s progress demonstrates the benefits of campus board training.

Benefits of Campus Board Training

Campus board training offers lots of advantages to climbers wanting to boost their climbing strength and proficiency. These can be grouped as:

  • Upper body strength: Target the muscles in your arms, shoulders, and back to gain more power and control.
  • Contact strength: Pull up on small rungs or campus boards to improve your hold and grip.
  • Explosive power: Get the power you need quickly to make dynamic moves on challenging climbs.
  • Finger strength: Build strength in your crucial digits for successful routes.
  • Injury prevention: Strengthen climbing muscles to avoid overuse injuries.
  • Progressive training: Start with lower rungs and progress to higher ones for incremental improvement.

Remember, proper form is essential for campus board training. Keep your shoulders engaged and maintain good body position. To get the most out of it, add variations like one-arm pull-ups or alternating hands between each rep.

Incorporate campus board training into your climbing gym routine to boost your climbing performance, increase strength and power, and reduce the risk of injury. Get stronger with campus board training and take your climbing to new heights!

Getting Started with Campus Board Training

Campus board training can take your climbing skills to the next level. Focus on power and upper body strength with this intense workout. Here’s a guide on how to get started:

  1. Warm up! Do light cardio and dynamic stretches for 15 minutes.
  2. Choose the right rung size. Start low to challenge but not strain your fingers.
  3. Master proper form and technique. Shoulders engaged, feet off the ground.
  4. Progressive training. Incorporate advanced exercises, alternate hands.

Campus board training also helps with technique and repetition of movements. Remember to listen to your body and have a plan. Adding it to your routine can enhance power, grip strength, and climbing abilities. Ready to reach new heights?

Essential Campus Board Exercises

Campus board exercises are a must for any climber. These exercises, done on a vertical wall with rungs or bars, focus on building upper body and finger strength, as well as explosive power. Here are six key campus board exercises for your training:

  1. Pull Ups: Start on the lowest rung, engage your shoulders and palms forward. Pull up until your chin is level or above the rung. Lower and repeat.
  2. Double Campus: Hang from both hands on one rung. Move to the next rung with both hands simultaneously and switch between rungs.
  3. One Arm Campus: Hang from one hand on a small rung. Pull up using one arm until your chin is level or above. Lower and switch arms.
  4. Matched Position: Start with both hands on the same rung in a half crimp grip (index finger over thumb). Move one hand up while keeping the other in place.
  5. Full Crimp: Hang from a rung with all four fingers in a full crimp grip (folded knuckles). Move one hand up while keeping the other in place, alternating with each hand.
  6. One Hand Jump: Hang from one hand on the largest rung you can hold. Jump up and pull with your lower hand, landing back on the same rung with control.

You can also try variations and combinations to target specific aspects of climbing, like contact strength and power endurance. Focus on form, start with lower rungs, and listen to your body to prevent overtraining and strain. Quality is key – don’t just go for height!

Creating a Campus Board Workout Routine

Remember to warm up correctly! Dynamic stretches and light cardio exercises will get your blood flowing and prevent injuries.

Begin with basic moves on the lowest rung, using both hands. Once you’re confident, progress to harder exercises like one-handed pull-ups. Alternate between left and right hands for balanced strength development.

Increase difficulty gradually and rest between sets for recovery. The Climbing Centre Group has found that regular campus board training improves power and contact strength. Be aware that it can be tricky – so don’t push yourself too hard!

Common Mistakes to Avoid

When it comes to campus board training, there are a few common mistakes to avoid. These can hinder progress and increase the risk of injury. To ensure you’re safe, here are some key points to keep in mind:

  • Start at a lower difficulty level. Work up gradually as your strength improves.
  • Warm up before jumping on the campus board. Activate your core to prevent strains and injuries.
  • Don’t rely only on campus board training. Supplement it with other forms of climbing.
  • Take rest days. Give your body time to recover.
  • Use proper hand positions. Keep shoulders engaged, avoid finger strain, and use the right grip for each exercise.

But wait, there’s more! When performing double campus moves, focus on explosive power over arm strength. And alternate between hands to evenly distribute the workload.

Now, a cautionary tale. One climber, eager to improve, skipped warm-up and started high difficulty right away. Result? He strained his shoulder and had to take a few weeks off. This could have been avoided by following guidelines.

Campus board training is a great tool for building strength and power. Avoid common mistakes and follow safety precautions to maximize its benefits while minimizing the risk of injury.

Safety Precautions for Campus Board Training

Campus board training can be a great way to boost climbing skills and upper body strength. But, it’s vital to take safety measures to prevent injury and ensure correct training. Here are some key tips for campus board sessions:

  • 1. Warm-up: Before starting, warm up your muscles and joints.
  • 2. Proper Form: Shoulders engaged, arms and fingers explosive power, correct technique for each exercise.
  • 3. Gradual Progression: Start low on the campus board, slowly work up as you gain strength. Don’t try the highest rung without proper prep, as this can cause injury.

Also, it’s important to have good foot placement and rest between sets. Listen to your body’s signals.

For a safe and successful climbing journey, don’t forget safety precautions! Incorporate these tips into your routine today and make the most of campus board training sessions.

Combining Campus Board Training with Climbing Sessions

Boost your climbing performance by combining campus board training with your regular climbing sessions. This method builds explosive power, contact strength, and technique. Here’s a 6-step guide to integrating it effectively:

  1. Warm up. Start with light cardio then dynamic stretches for arms, shoulders, and wrists.
  2. Choose the right rung size. Beginners often start with larger rungs, experienced climbers with smaller ones.
  3. Maintain good form. Keep your shoulders engaged, avoid excessive swinging, use controlled movements.
  4. Progress gradually. Move to higher rungs as you build strength. Begin with both hands, progress to one arm.
  5. Rest and repeat. Allow one minute rest between sets and aim for 3 sets, increasing repetitions over time.
  6. Vary your training. Combine campus board with boulder problems or other climbing exercises for footwork, balance, and endurance.

Campus board training is effective. It’s repetitive use of fingers and arms in pulling motions simulate climbing. Most climbers notice an improvement in contact strength and power after incorporating it into their routine.

A study in the Journal of Sports Science & Medicine reveals that campus board training specifically targets the muscles and finger strength needed for climbing. So, it’s a valuable addition to any climber’s training regimen. Questions about campus board training? We have the answers!

Frequently Asked Questions about Campus Board Training

Campus board training is a hit with climbers – it helps them get stronger and better at climbing. Questions often asked include:

  • What is campus board training?
  • Why should I add it to my climbing routine?
  • How often should I do it?
  • Which exercises work best?
  • How can I prevent injuries?

Remember: correct form and technique are key for getting the most out of campus board training. Engage your shoulders and keep your arms straight when you make quick moves from one rung to the next.

Take Sarah for example. She was an experienced climber, but had trouble with contact strength and power. So, she started doing regular campus board sessions. After a few weeks, she saw significant progress: she could climb harder routes and reach higher rungs with ease. Campus board training became her go-to exercise for upper body strength, enabling her to take on harder boulder problems.

So, if you want to take your climbing skills up a notch, why not give campus board training a try? With the right technique and safety measures, you can get stronger arms, fingers and core muscles – and have a lot of fun too!


Campus board training is a great way to build upper body and finger strength. It involves pulling yourself up using only the fingers on the small rungs of a board. This repetitive use helps build strength, and avoids injury.

To target different muscles and improve skills, climbers can do various exercises. One is the double campus: using both hands at the same time. This focuses on power training.

For asymmetrical strength, there’s the one-arm campus. This challenges climbers to use full body strength, while maintaining proper form.

When beginning, choose an appropriate level of difficulty. Start with the lowest rung to focus on form and technique.

Safety is key. Avoid excessive strain, and gripping too tightly. Consider rest days to let your body recover.

Frequently Asked Questions

1. What is campus board training?

Campus board training is a form of climbing-specific training that focuses on improving upper body strength and power. It involves using a specially designed campus board, which consists of a series of rungs or holds mounted on a vertical wall, to perform a variety of exercises.

2. How do I start campus board training?

Before starting campus board training, it’s important to have a solid foundation of climbing experience and technique. Begin with easier exercises and progress gradually to more difficult ones. It’s crucial to focus on proper form and technique to avoid injury.

3. What are some good campus board exercises?

Some effective campus board exercises include ladder training, double dynos, one-arm lock-offs, and explosive pull-ups. These exercises target different aspects of climbing strength, including contact strength, power, and explosive power.

4. How often should I do campus board training?

Campus board training is intense and can be physically demanding. It’s recommended to incorporate campus board training into your climbing routine no more than once or twice a week, with proper rest days in between sessions to allow for muscle recovery.

5. How do I avoid injury during campus board training?

To avoid injury during campus board training, it’s important to warm up properly before each session and listen to your body’s limits. Focus on maintaining good form, engaging your shoulders, and gradually progressing to higher rungs. If you experience pain or discomfort, take a break and consult a professional if necessary.

6. Can campus board training help me improve my climbing performance?

Yes, campus board training can be a valuable tool for improving climbing performance. By building strength, power, and contact strength, it can help climbers tackle more challenging routes and boulder problems. However, it’s important to remember that campus board training should be supplemented with proper technique and overall climbing training.

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About the Author

Hey there!

We are Derek and Ashley of Know Nothing Nomads. Whether it is hiking, camping, climbing, or just generally being outside, we love it. We are so happy that you have found our little blog and hope that you stick around a while.

Safe Travels,

Derek and Ashley


Know Nothing Nomads

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