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Old 09-16-2010, 10:54 AM   #1
Ryan Ford
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Build a Salmon Ladder at you gym - Killer upper body conditioning!

http://www.youtube.com/watch?v=1SLlo7zEank wfs

APEX Movement athlete Jake Smith trains some different ways to do the Salmon Ladder, or as we call it here, the Slammin' Ladder.

http://www.apexmovement.com wfs
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Old 09-16-2010, 12:24 PM   #2
Brian Bedell
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

Quote:
Originally Posted by Ryan Ford View Post
http://www.youtube.com/watch?v=1SLlo7zEank wfs

APEX Movement athlete Jake Smith trains some different ways to do the Salmon Ladder, or as we call it here, the Slammin' Ladder.

http://www.apexmovement.com wfs
That looks like a great way for people to hurt themselves at your affiliate.
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Old 09-16-2010, 12:33 PM   #3
Shannon Mullens
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

But...if you can't climb a Salmon Ladder, HOW WILL YOU BE THE NEXT NINJA WARRIOR?!
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Old 09-16-2010, 01:02 PM   #4
Ryan Ford
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

Agreed, it could be dangerous. However, people who aren't strong enough can't even get close to being in a dangerous position on it. We also go over safety measures before they try for the first time. As long as you hold on to the bar, you will be ok. We've had this for 6 months now and not a single injury on it.

And Shannon's right. Ninja Warrior for the win...

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Old 09-16-2010, 07:50 PM   #5
Craig Rogers
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

that looks awesome
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Old 09-17-2010, 09:53 AM   #6
Geoff Archibald
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

Very similar to campus boards used in training finger strength for climbing.

http://www.youtube.com/watch?v=h07kaQKtgDY WFS
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Old 09-20-2010, 02:08 AM   #7
Ryan Ford
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

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Originally Posted by Geoff Archibald View Post
Very similar to campus boards used in training finger strength for climbing.

http://www.youtube.com/watch?v=h07kaQKtgDY WFS
similar yes, but this doesn't require as much grip strength. instead its more focused on coordination and power.
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Old 09-20-2010, 02:30 PM   #8
Jason Peacock
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

Campus boards are awesome, but be careful when training with them - they are an almost guaranteed way to give yourself tendonitis.

Tendons take much longer than muscles to strengthen, you can easily have much more strength than your tendons can handle for such grip work. It's common for beginning climbers who are otherwise strong to have this problem (progressing to advanced routes/small holds way too soon).

So take it slow, do short sessions, and start with large/medium holds and work you way to smaller holds (over a few months). It's better to go too slow than too fast.

With all that said, the salmon board is awesome!

Did you go with such large shelf pins to emulate Ninja Warrior, or to make it more difficult? You could have smaller pins and it's be easier (simpler?) to move the bar up & down as you don't have to come so far away from the wall to clear the pins.
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Old 09-20-2010, 02:50 PM   #9
Ryan Ford
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

You are right, our pins stick out a little more than the real one and our "jumps" are bigger as well. So yes, this makes ours a bit more difficult than the real one which is kind of the point I guess. If you get good at this one, the real one should be a piece of cake!

We have had 7 of our athletes do the American Ninja Warrior tryouts in LA the past 2 years and 6 out of 7 have qualified for the top 30 cut out of hundreds of competitors. This year we had our first guy make the top 15 cut which means you will have to tune in to the December reality show they made this year on G4 to see if he survived the top 10 cut who will go to Japan and try the real course.
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Old 09-20-2010, 06:05 PM   #10
Jason Peacock
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Re: Build a Salmon Ladder at you gym - Killer upper body conditioning!

That would be awesome to see your athletes skipping pins (double hopping?) up the salmon board on the actual Ninja Warrior show..."wow, this is a lot easier than our training setup"
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