Mixed
Five weeks of campus board training improves climbing-specific performance, but optimal frequency depends on the specific outcome: two sessions per week maximize bouldering performance, while four sessions per week maximize rate of force development (RFD).
If you are an advanced climber using a campus board, split your weekly volume into 4 shorter sessions to boost explosive power (RFD). If your goal is bouldering performance specifically, 2 sessions per week may be sufficient and potentially more effective for that specific outcome, provided you maintain maximal intensity.
Sessions should be divided over four days to improve RFD or divided over two days to improve bouldering performance, compared to regular climbing training.
Why this rating
Small sample size (n=16) and short duration (5 weeks), but randomized controlled design.
Source
Effects of Two vs. Four Weekly Campus Board Training Sessions on Bouldering Performance and Climbing-Specific Tests in Advanced and Elite Climbers
Nicolay Stien et al. · Journal of Sports Science and Medicine · 2021
DOI 10.52082/jssm.2021.438
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