Up – DOWN – UP

Training method: Musculos de tracción, Cintura escapular
Body part: Campus
Training equipment: IK – Fuerza máxima, Hipertrofia, Resistencia
Performance level: Principiante, Avanzado
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Description of exercise execution

The exercise “Up – Down – Up”  is a climbing-specific drill targeting the pulling chain and upper-body power. Here’s how to perform it step-by-step (this describes the basic version starting with both hands on rungs at the same height) — you’ve already learned the different movement variations in the video.

  • Starting Position: Hang with both arms on a rung of the campus board that suits your ability. Grip the hold at approximately shoulder width.
  • Create tension: Actively pull your shoulder blades down and back to create a stable starting position.Engage your core and back muscles to keep your body still and avoid swinging.
  • Concentric Phase I: Initiate an explosive pull-up by powerfully driving your chest upward toward the rung you’re holding. Depending on your individual level, you may begin transitioning into a pressing phase (as in a muscle-up). Toward the end of the pull, release one hand and grap the highest possible rung.
  • Eccentric Phase: Reverse the movement by releasing the upper hand from the rung and  lowering yourself back down. As you near the end of the eccentric phase, place the upper hand back on the initial hold at shoulder width next to the lower hand. Keep your shoulder girdle, core, and back muscles activated throughout to avoid falling into a passive (“long”) shoulder position or uncontrolled swinging.
  • Concentric Phase II: Repeat the explosive upward pull and grap the highest reachable rung again.
  • Repeat: Continue alternating between concentric and eccentric phases for the desired number of repetitions according to your chosen training method.

 

Common errors

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Variations

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Training methodology and examples

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Finally there is a professional service that enables me to structure my training purposefully and individually and plan it in a targeted way. I particularly liked the fact that Marvin's offer is based on the latest sports science findings and evidence-based knowledge, there is a lot of work behind it! I do now not only have the opportunity to train performance-oriented, but also in a variety of ways, which is motivating! An absolute recommendation, definitely do it!
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I was lucky enough to take part in Marvin's workshop. The principle of the workshop consists of a constant alternation between theoretical content and it´s practical application. In terms of content, the workshop focuses in particular on different training methods, which are explained from the ground up. The content is scientifically based and up to date (more up-to-date and well-founded than the lecture on training science from my sports studies). The workshop was very enriching for me. It started with performance diagnostics, followed by theory and practice on training design and ended with a self-designed training plan. All questions were answered in detail and I can now train according to a scientifically based training plan. Thank you Marvin!
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The workshop is recommended for anyone with a few years of climbing experience who wants to learn about healthy and effective strength training in theory and practice. The theoretical part provides an initial insight into the basics of strength training and training plan design. The performance diagnostics show strengths and weaknesses in black and white and provide concrete starting points for your own training. Working out an individual training plan together not only makes things clearer, it also gives you something to try out what you've learned in practice. It was very pleasant that Marvin works with each participant individually. He responds to each participant and their specific needs and wishes, so that everyone can benefit from the workshop, regardless of their climbing level, previous experience, wishes and goals.
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Marvin's workshop was varied, informative and a complete success for me. After a long period of stagnation regarding my performance and a simultaneous motivation problem, the workshop was the first time I had looked at my strengths and weaknesses, as well as a sensible training plan, and I had a few “aha” moments. Marvin has so much knowledge and experience that no questions were left unanswered, he manages to pick up participants with the most diverse prerequisites where they stand. The group size was ideal and I think the price was reasonable. All in all, a great experience, I'm motivated again and ready for the next level :)
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An absolute must for every training enthusiast and all data nerds. Marvin has created an excellent scientifically based course format with this course. If you want to design your own training and understand what is behind each phase and its individual exercises, you will find the answers you need in this course. In addition to the practice-oriented approach of your own performance diagnostics, Marvin teaches the key points of climbing-specific strength training in a clear and easy-to-understand way in pleasant small groups. Practice-related exercises are underpinned with study data and the whole thing is broken down into simple take-home messages. Thanks to Marvin, I now not only know what makes me strong, but also why
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The workshop helped me to better understand the topic of strength training and to be able to organize it in a more structured way. Marvin managed to explain the physiology of the muscle cell and muscle work in a clear way so that I could develop a better understanding of different training methods. The course days were characterized by a friendly atmosphere and a constant willingness to provide further explanations and discussions. The course catered individually to the different levels of ability of the individual participants. Thank you for two instructive days!

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