What to Eat at the Crag for Optimal Climbing Performance

The TrainingBeta Podcast: A Climbing Training Podcast

The TrainingBeta Podcast: A Climbing Training Podcast

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Climbing

تمت الإضافة منذ قبل eleven عام

المحتوى المقدم من Neely Quinn. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Neely Quinn أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.

This Is Woman's Work with Nicole Kalil

1
QUALIFIED: How Competency Checking and Race Collide at Work with Shari Dunn | 284 33:58

منذ 11 يومًا33:58

التشغيل لاحقا

قوائم

إعجاب

احب

33:58

In this episode, we delve into the concept of being "qualified" in the workplace, examining who gets labeled as such, who doesn't, and the underlying reasons. We explore "competency checking"—the practice of scrutinizing individuals' abilities—and how it disproportionately affects underrepresented groups, often going unnoticed or unchallenged. Our discussion aims to redefine qualifications in a fair, equitable, and actionable manner. Our guest, Shari Dunn , is an accomplished journalist, former attorney, news anchor, CEO, university professor, and sought-after speaker. She has been recognized as Executive of the Year and a Woman of Influence, with her work appearing in Fortune Magazine, The Wall Street Journal, Ad Age, and more. Her new book, Qualified: How Competency Checking and Race Collide at Work , unpacks what it truly means to be deserving and capable—and why systemic barriers, not personal deficits, are often the real problem. Her insights challenge the narratives that hold so many of us back and offer practical solutions for building a more equitable future. Together, we can build workplaces and communities that don’t just reflect the world we live in, but the one we want to create. A world where being qualified is about recognizing the talent and potential that’s been overlooked for far too long. It’s not just about getting a seat at the table—it’s about building an entirely new table, one designed with space for all of us. Connect with Our Guest Shari Dunn Website& Book - Qualified: https://thesharidunn.com LI: https://www.linkedin.com/today/author/sharidunn TikTok: https://www.tiktok.com/@thesharidunn Related Podcast Episodes: How To Build Emotionally Mature Leaders with Dr. Christie Smith | 272 Holding It Together: Women As America's Safety Net with Jessica Calarco | 215 How To Defy Expectations with Dr. Sunita Sah | 271 Share the Love: If you found this episode insightful, please share it with a friend, tag us on social media, and leave a review on your favorite podcast platform! 🔗 Subscribe & Review: Apple Podcasts | Spotify | Amazon Music…

منذ عامين 28:37

MP3•منزل الحلقة

In this episode, I talk all about what to eat at the crag and the couple days before going to the crag so that you can have all-day energy and climb hard.

I know it’s tempting to just not eat all day at the crag so you can feel “light” and climb hard, but the truth is that we need food at regular intervals every day, especially when we’re trying to perform athletically at a high level.

So I’ll tell you what foods to pack in with you, what kinds of nutrients to focus on, and how to structure your day so it feels doable to get all the food you need. Not only will this help your performance on that day, but it’ll also help you recover better so you don’t feel like you got hit by a truck the next day.

This is a recording taken from a 5-day nutrition challenge I did in 2020 in front of a live zoom audience. I talked for about 15 minutes on the topic and then took a bunch of questions from the audience (very common questions, so they’re quite relevant).

Nutrition Podcast Episodes in This Series

TBP 209 :: Calories for Climbing Performance and Body Composition

TBP 190 :: Meal Timing for Climbing Performance and Recovery

TBP 184 :: Carbs for Climbers – How Much, What Kind, Timing, and Why

TBP 175 :: Protein for Climbers 101 – How Much, What Kind, Timing, and Why

A Little about Me

After completing my Bachelor’s degree in Psychology and Zoology at the University of Wisconsin at Madison, I did a 4-year nutrition certificate program at Seven Bowls School of Nutrition, Nourishment, and Healing. I graduated in 2007 as a Certified Integrative Clinical Nutrition Therapist.

During those 4 years, I learned about not only nutrition, but herbs, homeopathy, and other alternative practices. I’ve been seeing clients since 2007 and I’ve worked exclusively with climbers since 2013.

Nutrition Coaching with Me

If you’re looking for help with your own nutrition and you feel like you need personalized coaching, I’m taking new clients right now. I also have a program that is self-paced with 4+ hours of video from me, PDF’s, and meal plans laid out for you.

LEARN MORE ABOUT MY NUTRITION OFFERINGS

251 حلقات

#Climbing #Lifestyle #Hobbies #Sports #Outdoor #Beta #Climberdiet #Climberinterviews #Climbingtrainerinterviews #Climbingtraining #Interviews #Neelyquinn #Proclimbers #Rockclimbing #Rockclimbingtraining #Rockclimbingtrainingprograms #Trainingforclimbing #Neely Quinn #TrainingBeta

The TrainingBeta Podcast: A Climbing Training Podcast

What to Eat at the Crag for Optimal Climbing Performance

The TrainingBeta Podcast: A Climbing Training Podcast

643 subscribers

published منذ عامين

MP3•منزل الحلقة

In this episode, I talk all about what to eat at the crag and the couple days before going to the crag so that you can have all-day energy and climb hard.

Nutrition Podcast Episodes in This Series

TBP 209 :: Calories for Climbing Performance and Body Composition

TBP 190 :: Meal Timing for Climbing Performance and Recovery

TBP 184 :: Carbs for Climbers – How Much, What Kind, Timing, and Why

TBP 175 :: Protein for Climbers 101 – How Much, What Kind, Timing, and Why

A Little about Me

Nutrition Coaching with Me

LEARN MORE ABOUT MY NUTRITION OFFERINGS

251 حلقات

كل الحلقات

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 235 :: How to Get Better at Climbing by Watching World Cups 1:24:32

منذ 2 years1:24:32

1:24:32

In this episode, I talk with Coach Alex Stiger about what she learns from watching all of the Climbing World Cups and how she uses those videos to teach her clients about their own climbing. You can passively watch any sport you want, but if you’re actually an athlete in that sport, you can turn those viewings into active learning sessions by asking yourself a few questions and being really observant. Here’s what we talked about: Why she chose this topic right now Why it’s important to have heroes in your sport What World Cup climbers can teach you What good climbing actually looks like What trying hard looks like How to be brave and try hard til the end Awareness of rope management while climbing Confidence in your body type by watching similar climbers at an elite level Normalizing success, failure, disappointment, elation, etc. while climbing What questions to ask yourself while watching in order to get the most out of it Having goals after watching Why you should actively watch other climbers at the gym and at the crag (and who to watch) Specific resources to watch Things to be aware of for your own well-being while watching I really loved how organized and thoughtful Alex was about this interview. I learned a lot and will be watching World Cups with a new lens now, and I hope you will too. Show Links Enroll in Alex’s 5.12 Breakthrough Series until July 28th, 2023 Work with Alex as your coach Try out our Bouldering Training Program Have questions? Email alex@trainingbeta.com or neely@trainingbeta.com…

The TrainingBeta Podcast: A Climbing Training Podcast

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TBP 234: Thomas Cunningham on Biohacking for Climbing Performance 1:25:16

منذ 2 years1:25:16

1:25:16

Back in April, I published an episode with Thomas Cunningham all about how he trains efficiently as a busy dad and ER physician to be able to send up to 5.14c projects in only 10-15 days outside climbing per year. You can listen to that episode in the link below: Listen to my first interview with Thomas In that episode, we started talking about how he uses the Whoop (a wearable bio tracking device), continuous glucose meters, and some other biohacking type stuff, but the interview would’ve been reallllly long if we’d gone into all of it in details. So I asked him to come back for a second interview to talk about all of that. We’ll be doing another one soon on using bloodwork to optimize supplementation, etc. for climbing performance soon. So who is Thomas? Thomas is a 36-year-old emergency medicine physician and father of 3 children from Louisville, KY who’s been climbing for around 20 years. After talking to him for a while, I realized he is SUPER scientific about everything he does in climbing. This is no surprise because he’s quite an overachiever in his academic/professional life as well. He’s published a bunch of academic papers, he was chief resident at the University of Louisville Department of Emergency Medicine a while back, and WHILE he was doing that, he started a medical device company, Inscope Medical, and was VP of Innovations. He also completed an IronMan while he was an intern resident. Here is his CV if you’re interested. He’s an ambitious person, to say the least, and that means he has less time than some of us for climbing and training. Only getting outside climbing around 10-15 days per year, and focusing all of that time on very hard projects, he has learned that his training and all of his days outside have to be hyperfocused and specific. He also has to optimize his body for all the training he does and to be in peak performance mode when he’s trying to send. He’s used a continouse glucose meter (CGM) on himself in the past and he asked Sam Elias and Jonathan Horst to start wearing one in order to help them optimize their fueling for climbing. He came into this interview with data on both of them (and himself), including what they were eating before using the CGM, the changes they made to their diets after and while using it, and the effects it had on their climbing. The CGM basically takes a reading of your blood glucose every 5 minutes so you can see in real time how each food/meal affects you. We also talk a little more about the Whoop in this episode, which I’ve now gotten 6 of my friends and family using. It’s really interesting looking at the data each day about your sleep quality/quantity, how recovered you are, your HRV, and all kinds of stuff I’ve never paid attention to before. Thomas goes into how exactly he uses the whoop and how I’ve been using it myself. This episode was really fun for me because this stuff as a nutritionist is extremely interesting. I hope you love it too! Oh, and if you want to work with Thomas, you can do that by clicking on the link below: Work with Thomas on Your Own Biohacking…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 232: A Roadmap and a Checklist for Sending Route Projects Faster 1:12:23

منذ 2 years1:12:23

1:12:23

In this episode, I sat down with Coach Matt Pincus to talk about his infamous “checklist” that he uses when he’s projecting a route (or a boulder – but usually routes). As a coach, often Matt’s job is less about creating strength training programs and more about using tactics to get people up their projects in an efficient way. He’s found that he’s been having a lot of conversations with clients lately about how to approach their route projects, now that it’s climbing season in a lot of places. This episode is dedicated to helping people approach hard projects (and sometimes even not-so-hard projects) to help keep yourself motivated and on the trajectory to a send. Matt uses a checklist of links and accomplishments he wants to make on a route before the final checkbox of sending. He shares how he creates that list, depending on what kind of route it is. He also talks about the following: A couple examples of his own project checklists 3 things he sees people do wrong while projecting Planning your climbing day efficiently Top down vs ground-up When to start being tactical on a route When to start giving redpoint burns Show Links Train with Coach Matt Pincus How to Approach Routes Systematically: Top Down or Ground Up – Article by Matt Podcast Episode 134: The Principles of Projecting with Matt Article on Projecting Principles by Matt Train with Matt Pincus If you want Matt to help you with your own goals, whether they’re with bouldering or route climbing, he’s available for month-long commitments where he’ll talk with you over zoom and create a program for you and keep in touch with you via the TrueCoach app throughout the month. He’ll help you get stronger overall and cater to your specific goals so the timing is right for you to send when it’s time to send. Learn More about Working with Matt…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 231: Common Sense Energy Systems Training with Alex and Matt 1:39:06

منذ 2 years1:39:06

1:39:06

In the episode, I sit down with Coaches Matt Pincus and Alex Stiger to discuss how they go about training their clients in the different energy systems. The “energy systems” we’re talking about are power endurance, endurance, strength, and power. Basically, they both feel like these things are extremely confusing to climbers, and they wanted to simplify what those systems require, what it takes to train them well and efficiently, and what workouts they prescribe for each of them. The thing is that it’s not super clear-cut because in climbing, we’re constantly switching from energy system to energy system. We’re not usually climbing at an easy steady state for very long, and we’re also not usually climbing super powerfully for very long. We go in and out of trying hard, resting, climbing easier stuff, etc. So they do their best to explain what is categorized as which energy system and exactly what to do, and when, in order to get better at one or all of them. As always, they did an amazing job of preparing for this interview, and both of them have so much experience at this point with training people that their advice is truly simple and easy to follow. I hope you enjoy this one as much as I did. Show Links Try out the Bouldering Program by Coach Matt Pincus for 35% Work with Matt as your coach Work with Alex as your coach Bouldering Training Program 35% Off If you’re tired of going into the gym without a plan and you want a clearly laid-out program made by an experienced coach, our Bouldering Training Program is just that. And it doesn’t cost nearly as much as working one-on-one with a coach. Matt Pincus created this online subscription bouldering program based off of what has been super successful with his clients over the years. There are 3 levels of training available to you, depending on how much experience you have with climbing training. You’ll go through non-linear cycles (learn more about what that means in the link below) of training power, strength, skill drills, and throughout it all you’ll be gaining all-day capacity. Hundreds of people have felt an increase in their bouldering ability within weeks of being on this program, and you can too. It’s 35% off right now, and you get a 7-day free trial to see if it works for you. Go to the gym with a plan in your hand, trust the process, and see results. CHECK OUT THE BOULDERING PROGRAM SALE…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 230 :: Alex Stiger on How to Approach the Different Angles of Climbing 1:18:59

منذ 2 years1:18:59

1:18:59

Steep Climbing Workshop May 2nd, 2023 Coach Alex Stiger is hosting a 2-hour presentation + Q&A on how to train for steep climbing on the wall and off the wall. She’ll be using a series of videos and other resources to describe some climbing drills, strength training tactics, and mindset shifts to help you feel less intimidated and more confident on steeper angles of climbing. Alex will show you all the drills, all the strength exercises, and all the mindset practice you need to unlock steep climbing for yourself. You’ll find out exactly what to incorporate into your training plan and climbing sessions in this 2-hour workshop. What: Live presentation with Q&A throughout and afterward When: May 2nd at 6-8:15pm MDT Where: Zoom (you’ll receive details after purchase) Recorded: Everything will be recorded in case you can’t make it live Online Course: 3 months access to videos, drills, etc, from the presentation Cost: $39 If you sign up by this Friday, April 28th, you’ll be entered in a raffle to win Alex’s recent 5.12 Breakthrough Series (all the recordings), which is about 7 hours of video/audio content and worth $147. Sign Up for the Steep Climbing Workshop How to Approach the Different Angles of Climbing In this episode, I talk with TrainingBeta Coach, Alex Stiger, about the differences between the different angles of rock climbs: slab vertical slightly steep (less than 30 degrees) standard steep (30-45 degrees) We go over our own experience and mindset around each angle of climbing, what skills are involved with each, how to strength train for each, and mindset issues that come up around all of them. This is a lovely little exploration into the nuances of all of these different angles of climbing, and once again, Alex came prepared with a detailed outline of information that’s usable right away and interesting to listen to. She truly is such a keen observer of our sport. Show Links Enroll in Alex’s Steep Climbing Workshop Work with Alex as your coach Have questions? Email alex@trainingbeta.com or neely@trainingbeta.com Photo Credit Daila Ojeda enjoys the views of Monaco while climbing at La Turbie, France. Photo by Colette McInerney @etteloc…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 229: Thomas Cunningham Climbs 14c as an ER Doc and Father of 3 1:25:59

منذ 2 years1:25:59

1:25:59

A couple weeks ago, Sam Elias texted me and said, "Hey. This ER doctor here in Louisville just sent his first 14c... He's SUPER intelligent and really researched about training, nutrition, and personal optimization. I think y'all should have him on the podcast. He has a lot to offer." Turns out this was his second--not first--14c, which I found out in my interview with him, but everything else Sam said about Thomas was spot on, and I was psyched to reach out to him for an interview. Thomas is a 36-year-old emergency medicine physician and father of 3 children from Louisville, KY who's been climbing for around 20 years. After talking to him for a while, I realized he is SUPER scientific about everything he does in climbing. This is no surprise because he's quite an overachiever in his academic/professional life as well. He's published a bunch of academic papers, he was chief resident at the University of Louisville Department of Emergency Medicine a while back, and WHILE he was doing that, he started a medical device company, Inscope Medical, and was VP of Innovations. He also completed an IronMan while he was an intern resident. So he's an ambitious person, to say the least, and that means he has less time than some of us for climbing and training. Only getting outside climbing around 10-15 days per year, and focusing all of that time on very hard projects, he has learned that his training and all of his days outside have to be hyperfocused and specific. He takes us through his training program, including how he trains aerobic capacity, power, power endurance, and strength. He also talks about his research (he's also a researcher!) on the use of a continuous glucose monitor (CGM) to figure out what food fuels him best, and at what times of day. He's currently doing some experimentation with Sam Elias with a CGM, and Thomas and I talked about having a part 2 to this discussion to go more in-depth about that and how he uses other monitors like the Whoop in his every day life and training. More to come on that, though. This interview and our talk afterward actually inspired me to get a Whoop myself (no affiliation, but check it out if you're interested in biodata). Oh, and we also talked about how he rehabbed not one but two pulley ruptures and came back stronger afterward. I loved this talk - it was super inspirational on all levels - and I hope we hear a LOT more from Thomas in the coming years. He will be an asset to the climbing community to take us to the next level in training scientifically, like so many other mainstream sports have already done.…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 228 :: Majka Burhardt on Being a Pro Climber while Raising Twins 1:10:42

منذ 2 years1:10:42

1:10:42

In this interview I talk with professional ice and mixed climber, Majka Burhardt , about her new book, More . In it, she describes the transition she went through from being a full-time pro climber to having twins and balancing her life with her two children as a new part of it. The book is a compilation of letters she wrote to her kids through the first 6 years of their lives about the emotional rollercoaster she went on trying to balance it all. Not only is Majka a climber and a mother, she also founded an international non-profit called Legado that works with indigenous cultures to make sure they have what they need for their communities and their environments to thrive. We discuss how she makes time for all of the things she juggles in her life so successfully. We talk about how motherhood changed her life as a climber, how it affected her relationship with her husband, and how she’s grown from it. We talk about how female climbers have very few rolemodels for how to be a climber and a mother and make it all work, and we talk about how her parenting style is so different from what she received as a child (it’s really quite progressive). This was a super inspirational conversation, and if you’re a parent or an aspiring parent, Majka’s wise words will likely resonate with you.…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 227: How to Stay Motivated (Almost) All the Time with Alex Stiger 1:31:15

منذ 2 years1:31:15

1:31:15

Climbing Fitness Breakthrough Series Before we get started, Coach Alex Stiger is hosting a 4-part series all about how to increase your overall climbing fitness. She will do 4 weekly 90-minute zoom calls starting March 21st all about how to use efficient, quick sessions in the gym to reliably make you feel stronger and have more endurance. The cost is $147 (2-payment option available), and you’ll get all of the recordings of the zoom calls, a group Slack channel where you can ask Alex questions for the month, plus a bonus recorded coaching session with one of the participants. LEARN MORE ABOUT THE FITNESS BREAKTHROUGH SERIES How to Stay Motivated in Your Climbing In this episode, I talk with Coach Alex Stiger about the ways she stays so motivated in her climbing almost all the time. It’s actually really amazing to me that she’s so psyched so often… Alex is a firm believer that if we are enjoying what we’re doing, we will make the most progress in whatever we’re doing. AND we’ll have an amazing happiness-building activity for the long haul. These are some of the questions we pondered in this episode Should training be torture?? Why is that concept so romanticized Why do we treat climbing and training like two separate things? How did old school mentalities shape how we are approaching our sport today? How can we stop believing that doing things we don’t want to do will make us better? How did our childhood sports and gym class shape the way we think about climbing and training? One of Alex’s superpowers is staying psyched 80+ % of the time, and she thinks that partly comes down to her being homeschooled and always being able to choose what she was doing with her time. We talk about how her habits and her great success with horsemanship in her younger years really shaped how she thinks about climbing now. She doesn’t do what she doesn’t want to do. She gives herself freedom to choose between structures and that works really well for her. She knows exactly what is on her “love to do” and “don’t love to do list” and she checks in regularly because it changes. She recognizes that what might affect her climbing and training psych the most is life factors and she takes that really seriously. Her desire to enjoy her sport is a driving force to de-stress, optimize, create space, and in general increase her well being. Stress is a big enemy of motivation! The Tools She Uses to Help Keep Motivation High We talk about all of these tools in detail in the interview. Other people Routine Timers Measuring progress Setting mini goals Having a hard session time stop Regular “want” weeks Fueling for my sessions Strategic planning to avoid feeling late or rushed Mental check ins (green, yellow, orange, red) Acknowledging “druthers” out loud Gratitude practice You’ll find a lot of common sense tactics to make our sport sustainable, but also some surprising little hacks that Alex has come up with to make it fun for herself almost all the time. I loved this talk with Alex 🙂 Show Links Enroll in Alex’s Climbing Fitness Breakthrough Series Work with Alex as your coach Have questions? Email alex@trainingbeta.com or neely@trainingbeta.com…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 226: How Bridget Roell Went from 13a to 14a with Coach Matt Pincus 1:36:05

منذ 2 years1:36:05

1:36:05

This episode is a bit different in that Coach Matt Pincus is the interviewer/coach and I (Neely) am just in it to introduce Matt and his guest, Bridget Roell. Bridget is a long-time climber who was working her first 5.13b when she first reached out to Matt a few years ago to coach her. Through the training and tactics they employed, she was able to send her first 5.13b's, her first 5.13c’s, and her first 5.14a, which was her long-term goal. In this conversation, they talk about the changes they made in her physical training and her redpointing tactics that helped her the most. They also discuss her goals going forward and help her with her training right now. This one was super inspirational for me, and it really highlights Bridget’s commitment to putting herself out there with her climbing and Matt’s ability to figure out exactly what any level of climber needs to improve. Show Links Train with Coach Matt Pincus Bridget’s Instagram @bridget.roell Train with Matt Pincus If you want Matt to help you with your own goals, whether they’re with bouldering or route climbing, he’s available for month-long commitments where he’ll talk with you over zoom and create a program for you and keep in touch with you via the TrueCoach app throughout the month. He’ll help you get stronger overall and cater to your specific goals so the timing is right for you to send when it’s time to send. Learn More about Working with Matt…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 225 :: Dr. Tyler Nelson on Unlevel Grips for Finger Injuries and Training 58:40

منذ 2 years58:40

58:40

In this episode, Dr. Tyler Nelson talks about a small but very effective change to make in your finger training protocol to help you get stronger and avoid injuries. Last year, Tyler saw over 600 patients with finger injuries, and he believes that using unlevel edges that are bigger than what we’ve been told to use could have, in part, prevented those injuries while still making the climber stronger. This interview was really fascinating to me. I didn’t even know what an unlevel edge could possibly look like, but Tension Climbing has created a board with them and it’s called the Whetstone Board. Here’s part of the description of it from Tension : The top jug on the Whetstone is something new. The edge profile was designed to promote a more “active” grip and reduce “over-wrapping” the wrist. A series of “ergo-bumps” was included to both improve the comfort of the grip and also to act as an edge that can be draped in an open-handed grip to more evenly distribute force between each finger as an aid for rehabilitating some finger tweaks. This is not meant to be a Whetstone advertisement and I have zero affiliation with them, just fyi. But what Tyler is talking about in the episode are those “ergo-bumps” you see in the photo above. As always, I learned a lot from this episode and now I kinda want to get a Whetstone board… About Tyler Tyler owns and operates Camp 4 Human Performance , a chiropractic sports medicine clinic and strength & conditioning business in Salt Lake City. While earning his doctoral degree, he completed a dual program Master’s degree in exercise science at the University Of Missouri. While in graduate school he worked with the University of Missouri athletics department and currently is employed through two colleges in Utah. He is certified through the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist and spends any extra time in his life with his wife and 4 kids or trad climbing or bouldering. You can find Tyler in Salt Lake City at his clinic or online, Camp 4 Human Performance, where he tests athletes, creates training programs, and treats all kinds of athletes for injuries. Other Episodes with Tyler TBP 212: Dr. Tyler Nelson’s New Insights on the Limits of Fingerboard Training TBP 202: Dr. Tyler Nelson on Finger Injuries in Youth Climbers TBP 168: New Insights on Finger Training TBP 162: Dr. Tyler Nelson on Endurance Training for Fingers TBP 155: Dr. Tyler Nelson on High Volume Power Training TBP 149: The Different Roles of Stretching for Climbing TBP 133: The Simplest Finger Training Protocol with Dr. Tyler Nelson TBP 084: Injury Rehab and Blood Flow Restriction Training TBP 098: Isometric Movements to Prime and Test Your Body TBP 108: Bood Flow Restriction for Injury Healing and Performance TBP 118: Latest Technology for Finger Training and Performance Testing TBP 128: Surprising Methods for Healing Tendon Injuries TBP 186 :: Dr. Tyler Nelson’s New Injury Prevention and Warm-Up Protocol Episode Links Personal website: camp4humanperformance.com Take an online class with Tyler: camp4humanperformance.com/store Do a consultation with Tyler Instagram: @c4hp Facebook: @camp4chiropractic…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 224 :: Dr. Jen Dragonette's Psychological Tools for Climbers 1:39:57

منذ 2 years1:39:57

1:39:57

This episode is one of the most meaningful episodes I’ve ever done, and I’ll tell you why in a sec. In it, I talked with psychologist Dr. Jennifer Dragonette about DBT, which stands for Dialectical Behavior Therapy, for a whopping hour and a half! DBT is a set of psychological tools developed by Marsha Linehan to help people truly process and deal with emotion dysregulation, interpersonal conflict, and the everyday issues of daily life. DBT is very important in my own life because it’s what lifted me out of my most recent major depressive episode in 2017 and has helped me have way lower levels of anxiety and depression than I ever have before. It helped save my life, to be honest. So when Dr. Jen contacted me to be on the show to talk about how DBT can help climbers, it was a full-body yes from me. I’ve incorporated DBT into my own climbing, and I’ve seen the incredible results it can produce in every part of life. Dr. Jen does an excellent job of explaining some of her favorite DBT tools and how they can be used in climbing for things like: fear of falling knowing how you want to proceed when you’re having a bad day climbing managing the urge to grab a draw, say take, give up, or not take enough rest communicating effectively with your partners or spotters about what you want from them how to allow our emotions to flow through us and out of us so we can move on I also go into some very personal details about how some OCD tendencies played out in my life to contribute to severe anxiety and how DBT helped me stop the OCD behaviors. As well as how I’ve been using DBT tools to help overcome body image issues. As a climber and a psychologist, Dr. Jen has such a deep understanding of how these tools apply to climbing that you’ll hopefully feel confident using them in your very next climbing session. She’s clearly very adept at teaching DBT, and I enjoyed every moment of this conversation 🙂 Show Links Dr. Jen’s website: drjenniferdragonette.com Some basics about DBT and workseets: https://dbt.tools/ The program I did in Boulder, CO was the Dialectical Behavior Therapy Intensive Outpatient Program at BCH…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 223 :: How to Be a Stronger, Better Boulderer 1:23:33

منذ 2 years1:23:33

1:23:33

In the episode, I sit down with Coaches Matt Pincus and Alex Stiger to discuss how they go about training their clients to be better boulderers. They’re both pretty psyched on bouldering themselves, so we also talk about how they train for bouldering in their own lives. When we started talking, I was assuming they were going to tell me all the ways they have boulderers get stronger in the weight room and on the fingerboard, but we really only talked about that for a little while. What they did focus on were the things they find to be way more important for that in real life… things like how to get yourself to try harder, how to change your sessions to be more structured and less “just bouldering,” and how important mobility training is to boulderers. There’s a lot of tactical talk in this episode about what it takes to be a good boulderer overall. More Details How to get yourself to try harder and how to quantify it Structured flash practice drill Hardest boulder circuit drill How to approach a boulder strategically instead of just throwing yourself at it Thinking in terms of style instead of grade, and how that helps you work your weaknesses Some talk about how to fall appropriately, and when not to fall Finger training, what weight training to do, and why it’s all even more important to do for bouldering When to shelve training and just go bouldering, and for how long that’s sustainable Show Links Try out the Bouldering Program by Coach Matt Pincus for 35% off through January Work with Matt as your coach Work with Alex as your coach 35% Off Bouldering Training Program If you’re tired of going into the gym without a plan and you want a clearly laid-out program made by an experienced coach, our Bouldering Training Program is just that. And it doesn’t cost nearly as much as working one-on-one with a coach. Matt Pincus created this online subscription bouldering program based off of what has been super successful with his clients over the years. There are 3 levels of training available to you, depending on how much experience you have with climbing training. You’ll go through non-linear cycles (learn more about what that means in the link below) of training power, strength, skill drills, and throughout it all you’ll be gaining all-day capacity. Hundreds of people have felt an increase in their bouldering ability within weeks of being on this program, and you can too. It’s 35% off right now, and you get a 7-day free trial to see if it works for you. Go to the gym with a plan in your hand, trust the process, and see results. CHECK OUT THE BOULDERING PROGRAM SALE…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 222 :: Breaking into 5.12 Climbing with Coach Alex Stiger 1:11:08

منذ 2 years1:11:08

1:11:08

In this episode, I talk with Coach Alex Stiger about the most common mistakes amde by climbers who are trying to break into 5.12 climbing. Sending 5.12 is the most common goal among her clients, so she has quite a bit of experience with the minutiae of what it takes to do that. She will share her personal experience of her first 5.12’s and what she learned from her trials and tribulations. She’ll then go into the mindset shifts that are required to jump into the coveted 5.12 territory, and how she helps people do that. While you might predict that strength training is one of the main tools Alex uses with her clients in this situation, it is not, as she says it is very rare to find a person who is climbing 5.11 who can not climb 5.12 with the strength they already have. So while we spend a few minutes talking about strength training, you’ll find compelling evidence in this episode that that may not be your issue. Here are some of the other topics we discuss: Why technique and staying calm are so important Honing the skill of resting How to decrease intimidation of the grade How to learn from your falling experiences How to have more of a competition mindset What to climb on in the gym if you’re trying to send 5.12 A better alternative to having a perfect pyramid before entering into 5.12 territory Why repeating climbs that are sort of hard for you is an important strategy We talk about a lot in this episode, and I highly recommend it if you’re at the 5.10 or 5.11 level, or if you’re just not consistently climbing 5.12’s and you’d like to. Even if you are climbing 5.12’s consistently, I think a lot of her tactics will help you! 5.12 Breakthrough Series Coach Alex Stiger is hosting a 4-part series all about how to break into 5.12 climbing. She will do 4 90-minute zoom calls starting January 17th all about what holds people back from sending 5.12 consistently and exactly what you can do to break your 5.11 plateau. The cost is $147 (2-payment option available), and you’ll get all of the recordings of the zoom calls plus a bonus recorded coaching session with one of the participants. LEARN MORE ABOUT THE 5.12 BREAKTHROUGH SERIES Show Links Enroll in Alex’s 5.12 Breakthrough Series Work with Alex as your coach Work on your nutrition with Neely Have questions? Email alex@trainingbeta.com or neely@trainingbeta.com…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 221: Good Crag Etiquette for Great Climbing Days 1:17:19

منذ 2 years1:17:19

1:17:19

In this episode, Coach Matt Pincus and I discuss the extremely important topic of crag etiquette. As more climbers join the sport and crags and boulder fields become more crowded, there’s a growing need for us all to be on the same page about who gets to climb when, how to communicate with each other, and what our expectations are of each other in general. This conversation’s purpose is to bring some difficult topics into the light and hopefully to help climbers understand each other better, have more tools to use with each other in sticky situations, and to–more than anything–help us all have an amazing and safe time climbing outside with each other. Here’s what we talked about: Communication a. Who’s climbing when b. For how long c. Permission to join bouldering crew d. Brush holds e. Beta sharing desires f. Encouragement desires Taking up space a. Yard sale b. Loud conversations c. Taking long time to get ready when there’s a queue d. Talking to belayers Impact on others a. Smoking b. Music c. Screaming performatively on climbs d. Wobbling e. Yelling at ppl for waiting for a route you’re currently on f. Dogs I hope this conversation sparks conversations of your own with your climber friends! Show Links Do an hour coaching session with Matt for 15% Off Work with Matt as your coach Do Matt’s Bouldering Training Program for 35% off Have topics you want us to cover? Email matt@trainingbeta.com or neely@trainingbeta.com…

The TrainingBeta Podcast: A Climbing Training Podcast

1
TBP 220 :: Tactics for Sending Long Pumpy Routes with Coach Alex Stiger 1:19:07

منذ 2 years1:19:07

1:19:07

In this episode, I talk with Coach Alex Stiger about the tactics she used to send Silky Smooth, 5.13c (8a+) in the Red River Gorge last week without training endurance beforehand. She went into the trip feeling like she had low endurance, in fact, but she used specific tactics to send the route in 7 sessions. There are a lot of little tips and tricks in this episode, and so many observations that Alex has made over the years about endurance climbing, including: Maintaining Composure Breathing Pump Management Nailing Sequences instead of Winging It Eliminating Fear Managing Discomforts Increasing Confidence Having Patience with the Process Dealing with Cold Weather Climbing Eating for Cold Weather Pumpy Climbing We actually spent quite a bit of time talking about making climbing in the cold more tolerable, so if you’re a cold-a-phobe like I used to be, this is a good one to listen to! I learned some things from this episode, and Alex is really good at calling out issues and then making very relatable, useful suggestions that you can put into practice right away. Show Links Get Alex’s Holiday Workshop Bundle Get the Route Climbing Program Holiday Discount Get the Bouldering Program Holiday Discount Work with Alex as your coach Work on your nutrition with Neely Have questions? Email alex@trainingbeta.com or neely@trainingbeta.com…

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What to Eat at the Crag for Optimal Climbing Performance

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What to Eat at the Crag for Optimal Climbing Performance