Modern athletes know that strength and endurance alone aren't enough. The ability to generate power efficiently, resist injury, and recover quickly depends just as much on the health of connective tissues—tendons, ligaments, and the extracellular matrix (ECM)—as on muscle strength itself. Yet, these vital tissues have long been misunderstood as relatively static and untrainable.

The latest research proves otherwise: tendons and ligaments are remarkably adaptive, capable of remodeling and strengthening in response to targeted loading and proper nutrition.

The white paper presented in this podcast distills more than a decade of cutting-edge research into a clear, evidence-based framework for improving connective tissue health and performance. Drawing on the work of leading scientists and sports medicine experts, it explains how short bouts of specific mechanical loading—paired with precise nutritional strategies—stimulate collagen synthesis, enhance tendon stiffness, and accelerate recovery. The paper also details the biological mechanisms behind these adaptations, offering a practical roadmap for both elite and dedicated recreational climbers.

Whether you're looking to climb harder, rehab a connective tissue injury, or simply increase your resilience so as to stay injury-free longer, this research-driven guide provides the tools to do it. Listeners (and readers) will learn how to structure brief daily tendon-training sessions, time nutrient intake to maximize collagen synthesis, and avoid common anti-adaptive mistakes that slow recovery. Backed by peer-reviewed science and real-world application, this paper redefines how athletes can train smarter—and perform stronger—through the science of connective tissue optimization.

Podcast Rundown

0:15 – Eric's welcome statement

0:30 - Overview of this podcast and the research White Paper. Download a PDF with supporting diagrams and research references here >>

🎧 Podcast Sponsors: La Sportiva | DMM | Friction Labs | PhysiVantage -- Amplify your training and climb your best with PhysiVantage Nutrition for climbers. Save 15% off full-price nutrition at PhysiVantage.com with checkout code: PODCAST15

4:20 - White Paper Introduction

8:40 - Tendon and Extracellular Matrix (ECM) Structure

14:23 - Connective Tissue Adaptations to Training

22:54 - Tendinopathy and Its Progression

32:45 - Training Interventions to Rehab Tendons and Increase Performance

40:55 - Nutritional Support for Rehab and Strengthening Tendons

45:35 - Summary Points and Training Tips

51:45 - Concluding thoughts

54:00 - Eric's closing comments and contact information

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

🎧 Support Podcast Sponsor: PhysiVantage Nutrition's Premium Proteins Boost your strength gains, recovery, connective tissue health, and immune system with PhysiVantage proteins: Supercharged Collagen, Weapons-Grade Whey Complex, and plant-based Powerplex. Save 15% with checkout code: PODCAST15 at PhysiVantage.com PhysiVantage is available in Europe from the EPIC-TV Shop and in Mexico from PhysiVantage.mx

SAVE on La Sportiva shoes >>

Thank yous: La Sportiva, DMM Climbing, Friction Labs

Music by Misty Murphy

If you're a connoisseur of steep routes, this episode is for you! We've assembled a "Red River Pump" roundtable that reveals the training methods, tactics, and insider strategies for climbing your best on the overhanging walls of the Red — or any steep sport crag you love.

Kris Hampton, Ryan Devlin, and Eric Hörst dive into Red-specific pre-trip and offseason training, mental strategies for embracing the pump, steep redpoint tactics, on-route resting, fueling and recovery, and how to "protect the send."

This is a power-packed, actionable conversation you can apply today to climb stronger, last longer, and send harder on any endurance-style route.

Podcast Rundown

0:15 – Intro to T4C podcast

1:05 - Overview of the training and tactical topics covered in this episode. Listen to the full two-hour conversation of ALL things RRG at The Struggle Podcast >>

🎧 Podcast Sponsor: Amplify your training and climb your best with PhysiVantage Nutrition for climbers. Save 15% off full-price nutrition at PhysiVantage.com with checkout code: PODCAST15

4:20 - Introducing the Red River Pump Roundtable!

4:45 - [KH] General training prep in the weeks ahead of a trip to the RRG.

8:32 - [EH] The secret(s) to dominating on steep, pumpy routes.

10:30 - The importance of becoming a more aerobic-powered climber.

17:40 - [EH] Energy system training and the short- and long-term adaptations to climbing-specific aerobic training. And learn why doing a moderate amount of running can support your route-climbing performance.

21:30 - Learning to climb through the pump

25:10 - [KH] Tips for easing into an extended trip to the Red.

28:30 - [EH] Tactical tips for performing your best.

32:20 - [RD] Nutritional support of climbing performance and recovery between days of climbing.

34:00 - [EH] The benefits of SENDURE-X, a climber's pre-workout/performance drink that boosts circulation, endurance, and recovery ability.

36:08 - [RD] The value of the "low point" projecting tactic.

37:45 - [KH] "Protecting the send"

39:20 - [EH] Over-learning (practicing) the "anchor run"

41:00 - [RD] Low pointing defined.

42:10 - Final comments, and where to find more free training information.

43:00 - Wrap-Up and request to PLEASE WRITE A REVIEW! Pease share this podcast on your socials and/or with your friends!

🎧 Support Podcast Sponsor: PhysiVantage Nutrition's Premium Proteins Boost your strength gains, recovery, connective tissue health, and immune system with PhysiVantage proteins: Supercharged Collagen, Weapons-Grade Whey Complex, and plant-based Powerplex. Save 15% with checkout code: PODCAST15 at PhysiVantage.com

SAVE on La Sportiva shoes >>

Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Visit PhysiVantage.com and get a 15% discount on full-price items with checkout code: PODCAST15

Learn five powerful lessons for achieving big, difficult goals that I took away from watching Girl Climber -- the new film that chronicles Emily Harrington's incredible, multi-year journey to free-climb El Capitan's Golden Gate route in under 24 hours.

For me, this isn't just a film about climbing—it's about resilience, will power, and the triumph of human spirit, Furthermore, it serves as a bold reminder of what it takes to stay committed to a dream in the face of fear, doubt, setbacks, and even failure. As Emily's journey shows, greatness isn't built on talent alone. It comes from disciplined training, uncommon courage and toughness, and the willingness to keep showing up for a goal that feels just out of reach.

I had the chance to see Girl Climber on its IMAX theatrical release date, August 24th, and I'll tell you—it was excellent! Truly a must-see for anyone passionate about climbing…or simply fascinated by what it takes to push the human mind and body to their limits in pursuit of a big goal.

Podcast Rundown

0:15 – Intro to T4C podcast and my initial thoughts on the Girl Climber film

1:30 - If you missed it in IMAX theaters, don't worry. The film is now playing on the Indy Movie Theater network, with larger chain theaters scheduled to pick it up in the coming months. And starting this October, Girl Climber will be available online as a paid download from jolt.films. Watch trailer >>

2:00 - Intro to the 5 powerful lessons on display in Girl Climber.

2:35 - Emily's backstory and diverse climbing accomplishments

4:35 - 5 powerful lessons for pursing audacious goals

7:00 - Definition of "BHAG" (big hairy audacious goals), as popularized by Jim Collins

9:00 - Lesson #1: Commit for the Long Haul

11:45 - Lesson #2: Embrace the Bruising Process

🎧 Podcast Sponsor Product: PhysiVantage Nutrition's Premium Proteins Boost your strength gains, recovery, connective tissue health, and immune system with PhysiVantage proteins: Supercharged Collagen, Weapons-Grade Whey Complex, and plant-based Powerplex. Save 15% with checkout code: PODCAST15 at PhysiVantage.com

17:20 - Lesson #3 - Persevere Through Adversity

19:15 - Lesson #4 - Build a Strong Support Team

22:07 - Lesson #5 - Believe in the Endgame

23:45 - Importance of surrounding yourself with "doers" (and avoiding critics and shit talkers)

25:40 - Final comments...PLEASE WRITE A REVIEW...and share this podcast with your friends!

27:24 - Hörst Out!

SUPPORT THIS PODCAST! Visit PhysiVantage.com and get a 15% discount on full-price performance nutrition with checkout code: PODCAST15

SAVE on La Sportiva shoes >>

Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Visit PhysiVantage.com and get a 15% discount on full-price items with checkout code: PODCAST15

After nine years as an NFL offensive lineman for the Falcons, Commanders, and Jets, Wes Schweitzer has traded 330-pound trench battles for crimps, slopers, and steep boulders!

In this inspiring conversation, Wes shares how climbing started as elbow rehab modality, turned into a passion, and even improved his football performance. We dive into the parallels between elite football and high-level climbing, his challenges with a variety of football-related injuries, and his bold goal: to become the heaviest climber ever to send V10.

Along the way, Wes reflects on career highlights—Super Bowl appearances, facing Aaron Donald, blocking for Matt Ryan and Aaron Rodgers—and his next chapter chasing higher Kilter Board grades and new outdoor climbing adventures.

Podcast Rundown

2:28 – Welcome to Wes...the first American Football player to appear on the T4C podcast

3:45 - His first Autumn without football will be filled with climbing.

7:35 - How he discovered climbing...amidst a life filled with football

9:30 - Similarities between football and climbing

11:30 - Projecting "The Belly", a V5 at Catoctin Mountain Park

13:30 - What it's like (and what it takes) to play Offensive Line in the NFL

17:15 - How Wes dovetailed training for climbing while being starting Lineman in the NFL

20:40 - The physiological "balance" that climber offers a football player

21:30 - Insight into Wes' many football injuries

🎧 Podcast Sponsor Product: PhysiVantage Nutrition's Premium Proteins Boost your strength gains, recovery, connective tissue health, and immune system with PhysiVantage proteins: Supercharged Collagen, Weapons-Grade Whey Complex, and plant-based Powerplex. Save 15% with checkout code: PODCAST15 at PhysiVantage.com

24:50 - Looking ahead to Wes' next career as a pro climber!

25:50 - Wes' short-term climbing goals...and Kilter Board focus

28:30 - Discussion of body weight and climbing...and how much weight Wes has lost...and plans to lose in the coming years

33:18 - Wes' long-term climbing goals: Becoming the heaviest person to boulder V10...and climb a big wall

36:10 - Rapid fire Q & A about his experiences as a 9-year NFL player

• Favorite moment
• Endzone spiking
• Best QB he's played with
• Best athlete he's ever seen
• Who's the all-time GOAT in football
• Wes' insider pick for winning the Super Bowl in the 2025 season

42:15 - Wes' upcoming trip to the Red River Gorge

43:30 Wrap-up on Wes' inspiring journey from the football field to the climbing walls

44:00 - Final comments...and mention of Eric's book Maximum Climbing: Mental Training for Peak Performance and Optimal Experience.

PLEASE WRITE A REVIEW...and share this podcast with your friends!

45:35 - Hörst Out!

SUPPORT THIS PODCAST! Visit PhysiVantage.com and get a 15% discount on full-price performance nutrition with checkout code: PODCAST15

SAVE on La Sportiva shoes >>

Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Visit PhysiVantage.com and get a 15% discount on full-price items with checkout code: PODCAST15

Nothing is more elemental to climbing than fear. The fear of falling, getting hurt, failing, looking foolish, or simply facing the unknown can feel torturous—and even paralyzing.

To climb efficiently and confidently—and to pursue your peak performance—you must learn to assess and manage fear effectively.

In this 90-minute episode, Coach Hörst delivers a tour de force of 18 fear management techniques designed to help you unlock a new level of mental mastery. These practical strategies will empower you to perform at your best on boulders, at the crag, and in everyday life. (Because effective fear management is just as vital for achieving great things off the rock as it is on it!)

Podcast Rundown

0:25 – Introduction to the topic of fear management for climbers

3:25 – The 5 most common types of fear in climbing

4:10 – Reflection break: Pause the podcast and consider some of your recent climbing fears. Can you identify a few that were especially acute or held you back? Write them down, and take notes as you learn techniques for managing these fears.

5:50 – FEAR #1: Fear of Falling Learn 4 powerful techniques for handling falling-related fear

36:00 – FEAR #2: Fear of Dying or Getting Hurt Discover 6 essential methods for using this fear productively—and quashing it when it's unfounded

🎧 Podcast Sponsor Product: SENDURE-X: The Ultimate Pre-Workout and Performance drink mix for climbers! Boost your power-endurance, stamina, and recovery between hard boulders, redpoint goes, and hard training efforts. Add a scope to your water bottle...and feel the difference SENDURE-X makes! Save 15% with checkout code: PODCAST15 at PhysiVantage.com

1:03:40 – FEAR #3: Fear of Failure Ironically, fear of failure often results in failure itself. Learn 3 strategies to overcome it

1:11:28 – FEAR #4: Fear of Embarrassment and Criticism Explore 2 key strategies for dealing with these potentially debilitating fears

1:17:50 – FEAR #5: Fear of the Unknown Master 3 strategies for managing the intangible fear of uncertainty

1:27:37 – Recap of 11 powerful tips to assess and manage common climbing fears

1:33:07 - Critical take-home point: Love climbing unconditionally!

1:33:23 - Final comments...and mention of Eric's book Maximum Climbing: Mental Training for Peak Performance and Optimal Experience.

1:35:00 - PLEASE WRITE A REVIEW...and share this podcast with your friends!

1:36:18 - Hörst Out!

SUPPORT THIS PODCAST! Visit PhysiVantage.com and get a 15% discount on full-price performance nutrition with checkout code: PODCAST15

SAVE on La Sportiva shoes >>

Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Visit PhysiVantage.com and get a 15% discount on full-price items with checkout code: PODCAST15

Coach Hörst shares 15 game-changing tips to elevate your climbing this season.

Performance gains aren't made solely in the gym. As Coach Hörst explains, there's a lot you can do in-season—technically, tactically, and nutritionally—to level up your outdoor climbing.

Apply just a few of these strategies today, and you might send your project sooner than expected. Put most or all into practice over the coming weeks, and you could unlock a whole new level of performance this season!

RUNDOWN

0:30 – Introduction: Why these 15 tips matter for your in-season performance.

2:20 – Tip #1: Know the context of your current training and climbing—and act accordingly.

5:08 – Tip #2: Dial in your warm-up to match the demands of your project. (Not all warm-ups are created equal!)

8:40 – Tip #3: Time your sends by planning around temperature trends and sun exposure.

10:35 – Tip #4: Build confidence by climbing routes that match your natural style.

12:35 – Tip #5: Occasionally work "anti-style" routes to promote long-term growth and mastery.

15:35 – Tip #6: Always bring two pairs of shoes: a comfortable pair for warming up and a performance pair for sending.

18:20 – Tip #7: Prioritize movement efficiency when projecting. Climb smart with the strength and skills you have today.

24:15 – Tip #8: Focus on making a few high-quality efforts per session—not just maxing out your goes.

27:55 – Tip #9: Recover faster between attempts with active recovery techniques.

31:28 – Tip #10: Don't climb to exhaustion. End your session before mental and physical fatigue sabotages your efforts—and recovery.

📢 Commercial Break: Why top doctors and PTs recommend daily collagen supplementation for athletes. Use code PODCAST15 to save 15% at PhysiVantage.com

41:50 – Tip #11: Fuel appropriately for the day's climbing. Stable blood glucose = steady performance.

47:20 – Tip #12: Refuel quickly post-session: 20g protein + some carbs within 30 minutes. Follow up with a healthy meal within 2–3 hours.

50:32 – Tip #13: One beer max (zero is ideal) to avoid impairing recovery.

52:32 – Tip #14: Do some light stretching or foam rolling in the evening to aid recovery and sleep.

54:30 – Tip #15: Have a 20–40g protein shake about 30 minutes before bed to support overnight muscle repair and growth.

57:40 – BONUS TIP!: Learn how to outperform the masses by doing what most climbers won't.

1:01:57 – Wrap-up: Final thoughts, resources, and how to connect.

Stay Connected with Coach Hörst and Training for Climbing

📬 Join the Newsletter: Get a monthly dose (or two) of exclusive training tips delivered straight to your inbox! Sign up at TrainingForClimbing.com—just enter your name and email in the popup.

📱 Follow Eric Online: Instagram: @eric_horst | @training4climbing Twitter: @Train4Climbing YouTube: Training For Climbing Channel Facebook: Training For Climbing

🎧 Support the Podcast Sponsor: Fuel your performance with PhysiVantage Nutrition—formulated for climbers, trusted by pros. Use checkout code PODCAST15 at PhysiVantage.com to save 15% on full-priced items (North America only).

🌍 Outside North America? Order from EPIC-TV Shop or BananaFingers.com.

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🙌 Thanks to our supporters: La Sportiva, DMM Climbing, Friction Labs, PhysiVantage Nutrition

🎵 Music by Misty Murphy

💬 Love the podcast? Leave a 5-star review on Apple Podcasts and share this episode with a friend who climbs!

© 2025 Eric Hörst | Horst Training, LLC. All rights reserved.

What does it take to break through to the next climbing grade?

With each new milestone, the challenge grows harder—but potentially more rewarding.

In this special collaboration with The Struggle Podcast, I coach Ryan Devlin as he works to push past his current limit of 5.13a and lay the foundation for his next breakthrough in sport climbing.

No matter your level, the tips and strategies we share in this episode can help guide your own climbing progression. A key focus of our conversation is the concept of building a solid "grade pyramid"—a proven approach for long-term advancement.

This episode follows up on episodes #86, #91, #94, and #102, where I've been coaching Ryan on his journey toward his first-ever 5.13. You'll get an inside look at where he stands as of April 2025, and the specific training and climbing recommendations I've made for his upcoming summer season, all with an eye toward peaking in the prime conditions of Fall.

Tune in to learn actionable strategies, exercises, and mindset shifts to support your next goal—whether that's your first 5.10 or your hardest send yet.

This episode is a collaboration of Ryan's "The Struggle" podcast and my Training For Climbing podcast. I hope you enjoy it! Listen to and subscribe to The Struggle Podcast here >>

T4C Podcast sponsor -- Visit PhysiVantage.com the leader in climbing-specific performance nutrition. Get 15% off full-priced items with checkout code: PODCAST15 (North America only). Europe and elsewhere visit EPIC-TV Shop or BananaFingers.com to get your PhysiVantage!

SAVE on La Sportiva shoes here >>

Thank you! La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Copyright 2025 Eric Hörst | Horst Training, LLC.

The podcast is a classic Eric Hörst tour de force of climbing wisdom! No matter your ability level, training background, or goals, listening to this episode will challenge your current approach and inspire you to reinvent your training for better results.

In this hour-long lecture, Coach Hörst breaks down 10 common training mistakes. Chances are, one, two, or maybe even several of these missteps will hit close to home. But don't get discouraged—get psyched! Identifying these flaws empowers you to train smarter day in and day out, and to course-correct your long-term plan. That's the key to unlocking more effective training—and real gains on the rock!

Start your journey toward better training and harder climbing today!

RUNDOWN

0:16 - Welcome statement...

0:53 - Eric introduces the powerful topic of correcting common training mistakes. Whether you're current in a serious training block or just doing weekday maintenance training as a tune-up for weekend sending, this is a must-listen episode.

1:50 - Common Mistake #1: Training without a well-designed and personalized plan for improvement.

5:20 - Mistake #2: Copying someone else's training program (aka "copy cat training")

9:30 - Mistake #3: Doing the exact same workout over and over without modification, progression, or deload periods. (aka "Groundhog Day" Training)

16:28 - Mistake #4: Doing little or no sub-maximal climbing (aka always projecting, limit climbing, and "competing with yourself").

Listen to the first in a series of five T4C podcasts on Energy System Training >>

25:15 - Mistake #5: Not doing any generalized aerobic training

[Brief Commercial Break] - SAVE 15% on PhysiVantage Nutrition >> (code: PODCAST15)

33:45 - Mistake #6: Doing little or no max-strength finger flexor training

40:37 - Mistake #7: Doing little or no antagonist and stabilizer muscle training

44:45 - Mistake #8: Getting drawn into a serious weight lifting, body building, or cross-fit style program

50:00 - Mistake #9: Ignoring -- and training through -- developing aches and pains

Listen to T4C podcast #39 on the "Perfect Storm" for climbing injuries >>

59:00 - Mistake #10: Overeating (or undereating) and failing to provide your body with the energy and building blocks needed to gain strength, endurance, resilience, and recovery faster.

1:09:30 - Eric serves up his final thoughts on how you can use the informtion from this podcast to take your climbing to the next level!

1:10:30 - Eric invites you to sign up to his Training For Climbing Newsletter...for a monthly dose (or two) of training content to your inbox! Go to TrainingForClimbing.com and enter your name and email in the pop up box that appears.

Contact Eric on Instagram @eric_horst or @training4climbing -- subscribe to Eric's T4C YouTube channel.

*** Save 15% on PhysiVantage Nutrition with checkout code: PODCAST15 ***

Support the Training For Climbing podcast sponsor, PhysiVantage. Get 15% off full-priced nutrition for strength gains, endurance, recovery, and injury resistance. Use checkout code: PODCAST15 (North America only).

Europe and elsewhere visit EPIC-TV Shop or BananaFingers.com to get your PhysiVantage!

PLEASE write a 5-star review on Apple Podcasts and SHARE this podcast with a friend!

SAVE on La Sportiva shoes here >>

Thank you! La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Copyright 2025 Eric Hörst | Horst Training, LLC.

In this episode, I reveal a powerful — and often overlooked — strategy for developing the mental, technical, and tactical skills needed to level up your climbing.

If you're an intermediate climber passionate about improving — or an advanced climber who's hit a plateau — then this is a must-listen episode.

Even veteran climbers and professionals can use this strategy to refine their skills and "sharpen the saw" each season. America's top sport climber, Jonathan Siegrist, has shared with me that he enjoys and benefits from this approach to route climbing.

So, what is this mysterious climbing strategy?

Listen in now to find out!

RUNDOWN

0:16 - Welcome statement...

0:38 - Eric sets the stage for revealing a powerful route climbing strategy that really can level up your mental and technical climbing skills. This approach to route climbing is NOT "projecting" or "onsight" climbing...

(Learn more about projecting from T4C podcasts #76, #53, and #12

4:00 - What is this powerful strategy?

6:19 - Learn the 6 powerful benefits of climbing with the intention for second-go sending of a route.

13:50 - Do you need more endurance? Faster recovery? More stamina when climbing at elevation? Learn about SENDURE-X from PhysiVantage. Save 15% with checkeout code: PODCAST15 at PhysiVantage.com

15:20 - Learn 7 tips and techniques for excelling at second-go climbing

16:05 - 1. Pick the right grade of route for leveraging the second-go strategy.

18:35 - 2. Pick the right belayer to endure the belay duty of your first go!

20:10 - 3. Work the crux sequence thoroughly! Think out of the box and experiment with a range of beta solutions. Take special note of the "feel beta" of you sequence you settle on.

22:10 - 4. Use tickmarks (judiciously) as visual cues for a critical foot or hand hold.

23:00 - 5. Find the obvious rests...and search for inobvious, but possibly vital nuanced rest positions for the send go.

24:05 - 6. Be sure you know the easier sections of climbing -- they might not feel so easy on point!

25:15 - 7. BELIEVE in the second-go send!

27:00 - What to do if you don't send?

29:00 - What's the best ratio of onsight, project, and second-go climbing?

30:30 - Eric's summary tips, comments, and best wishes.

Contact Eric on Instagram @eric_horst or @training4climbing -- subscribe to Eric's T4C YouTube channel.

*** Save 15% on PhysiVantage Nutrition with checkout code: PODCAST15 ***

Support the Training For Climbing podcast sponsor, PhysiVantage. Get 15% off full-priced nutrition for strength gains, endurance, recovery, and injury resistance. Use checkout code: PODCAST15 (North America only).

Europe and elsewhere visit EPIC-TV Shop or BananaFingers.com to get your PhysiVantage!

PLEASE write a 5-star review on Apple Podcasts and SHARE this podcast with a friend!

SAVE on La Sportiva shoes here >>

Thank you! La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Copyright 2025 Eric Hörst | Horst Training, LLC.

Welcome to the first episode in a special series of performance-focused conversations with my friend, Dr. Thomas Cunningham. In this fast-paced discussion, we dive into a wide range of topics, including tips for optimizing climbing training, injury prevention, key dietary interventions, performance hacks, and the role of self-discipline and sacrifice. We also explore best practices tailored for hard-training climbers over 35. No matter your age, this episode is packed with actionable insights you can start applying today!

RUNDOWN

0:15 - Coach Eric Hörst's welcome statement.

0:30 - Introduction of my guest, Thomas Cunningham, MD.

2:40 - Thomas' bio and backstory

3:20 - "Medicine 3.0" ...aka functional medicine to optimize health and performance.

6:00 - Overview of topics we'll be covering today.

7:35 - Tips for older climbers.

10:00 - The importance of being intentional in your training.

11:00 - Eric's use of 2-a-day workouts.

13:00 - Scheduling your workouts.

15:45 - Specificity of training.

17:30 - Strive for "injury avoidance" mindset.

19:50 - Training and time hacks for busy individuals.

21:00 - Thomas' tips for effective cragging and projecting.

24:00 - The benefits of having a home training wall and/or equipment.

27:50 - Eric's "do something every day" MO for older athletes.

29:00 - Scheduling aerobic vs. anaerobic training sessions.

30:30 - A quick review of some popular training and bio-hacks.

31:35 - Daily protein requirements for hard-training climbers.

33:20 - Pros and cons of fasting...

36:00 - Protein timing and use of supplemental protein for reaching daily protein targets.

38:00 - Thomas and Eric serve up a few things they wish they knew when they were younger climbers.

38:45 - Proactive approach to injuries...

40:15 - Learning to listen to your body's sensations...and heeding its warning signals.

41:20 - Developing self-awareness of your recovery status.

42:20 - The vital importance of actual climbing time (over time spent strength and fitness training).

44:45 - Developing better recovery practices.

46:00 - Importance of a proper warm-up process before climbing.

46:45 - The power of self-discipine and sacrifice in the long-term pursuit of your climbing potential.

48:20 - Eric's metaphor of "taking your foot off the break...and going full gas" with your climbing!

50:35 - Wrap up

50:50 - Contact information for Eric -- DM @eric_horst on Instagram

51:10 - Watch this interview on Eric's T4C YouTube channel. Subscribe!

51:15 - Please leave a review on Apple Podcasts

51:40 - Goodbye and "Hörst Out!

*** Save 15% on PhysiVantage Nutrition with checkout code: PODCAST15 ***

Support the Training For Climbing podcast sponsor, PhysiVantage. Get 15% off full-priced nutrition for strength gains, endurance, recovery, and injury resistance. Use checkout code: PODCAST15 (North America only). Europe and elsewhere visit EPIC-TV Shop or BananaFingers.com to get your PhysiVantage!

PLEASE write a 5-star review on Apple Podcasts and SHARE this podcast with a friend!

SAVE on La Sportiva shoes here >>

Thank you! La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs

Music by Misty Murphy

Follow Eric on Twitter @Train4Climbing

Check out Eric's YouTube channel.

Follow Eric on Facebook!

And on Instagram at: Training4Climbing

Copyright 2025 Eric Hörst | Horst Training, LLC.