In today's Podcast Highlight, we delve into the world of climbing with Jana Švecová, an accomplished climber currently taking on the challenging boulder problem Terra Nova, graded 8C+. 

Here are the key insights from our conversation:

Approaching Goals with Determination: Jana shares her approach to climbing goals, emphasising the importance of focus and determination while enjoying the journey.

• Dealing with Doubts and Criticism: Despite facing doubts and criticism, Jana stays resilient and trusts in her abilities, showcasing the mental fortitude required in climbing.
• Training with Lattice Training: Jana discusses her experience training with Lattice Training and the remarkable improvements she's seen in her climbing performance.
• Exploring Climbing Opportunities: Jana encourages climbers to explore the diverse climbing opportunities in the Czech Republic, highlighting its unique challenges and rewards.

This Podcast Highlight offers a glimpse into Jana's climbing journey and her passion for the sport. For the full conversation and more insights, listen to the complete episode available on all major podcast platforms.

Do you want to start your training journey? As a thank you to our listeners, we have an exclusive offer, get 15% off our Lattice Training Plans with the code PODCAST15.

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In today's Lattice Podcast, host Tom Randall sits down with coach Maddie Cope to delve into the evolution of education and training in the climbing world. They discuss significant changes in three key areas: energy systems, female athletes, and strength and conditioning. Tom and Maddie share insights on how understanding and approaches have transformed over the years, leading to positive outcomes in climbing performance and training effectiveness.

Main topics include:

• Energy Systems: Improved categorisation and understanding of energy systems have enhanced training effectiveness and load management.
• Female Athletes: Education on the menstrual cycle and female physiology has empowered female climbers, improving training structure and performance.
• Strength and Conditioning: Shifts in attitudes towards strength and conditioning now emphasise specificity, progressive overload, and injury prevention, with a focus on core and upper body strength.

As a thank you to our listeners, we have an exclusive offer: Get 15% off our Lattice Training Plans with the code PODCAST15.

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In today’s Lattice Podcast Highlight, hosts Maddy Cope and Tom Randall discuss Lattice's brand-new online flexibility training course. This course emphasises the importance of education and knowledge-sharing in climbing training, focusing on three main goals:

• Educating climbers on methods beyond passive static stretching
• Integrating flexibility training into overall training programs
• Helping climbers select exercises based on their flexibility level.

The course provides step-by-step guides and assessments, to transform your approach to flexibility training and promote a sustainable, informed method.

Highlights include:

• Training Frequency
• Menstrual Cycle Considerations
• Structured Approach
• Evolving Training Culture
• Active vs. Passive Stretching
• Importance of Education

This episode is a highlight from a more in-depth conversation coming next week, covering additional insights on flexibility training, energy systems, and optimising performance for climbers.⁣

Special Offer Ends Soon, 1st July at Midnight: Get 20% off the Flexibility Deep Dive course and our cork yoga Flex Mat. Don’t miss this chance to elevate your training!

https://latticetraining.com/product/flexibility-course-bundle/

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In this week’s podcast join Lattice Training coach,Josh Hadley, and fellow coach
Fran Giacomozzi, as they answer your burning questions about flexibility training for climbers.

Josh and Fran dive into how to improve flexibility, starting with practical tips on specific stretches, including how to utilise different types of stretches such as tempo.

Key Topics Covered:

• Integrating flexibility with climbing
• At-home body weight exercises
• Essential strength training tips for climbers with hypermobility
• At-home body weight exercises, including upper body
• Managing soreness and dealing with injuries
• Strategies to maintain consistent stretching, including setting targets and measuring progress

Join us for this comprehensive episode as Josh and Fran share their expert insights on flexibility training for climbers. Whether you’re struggling with hypermobility, looking to improve your range of motion, or seeking motivation to stretch consistently, this episode is packed with valuable advice and practical tips.

If you enjoyed this episode, let us know! We’d love to do more Q&A sessions in the future. Plus, get 20% off the Flexibility Deep Dive course and our cork yoga Flex Mat - ends 1st July at Midnight.

https://latticetraining.com/product/flexibility-course-bundle/

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In today's Lattice Podcast Highlight, coach Maddy Cope is joined by coach Billy Ridal to discuss the challenges and insecurities faced while climbing a difficult pitch on a big wall. They delve into the physical and mental efforts required to overcome insecurities and stick with the climb.

Topics include:

• Facing Climbing Challenges: The physical and mental efforts needed to tackle difficult pitches on big walls.
• Recovering from Errors: The importance of making small errors and being able to recover from them.
• Confidence & Climbing: How confidence levels can vary between climbers during challenging ascents.

This episode is just a highlight from a more in-depth conversation that explores additional insights on managing nerves, maintaining focus, and handling time constraints during multi-pitch climbs. For the full discussion, tune in to the complete episode available on all major podcast platforms.

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In today's episode, host and coach, Maddy Cope, is joined by  Dr. Sarah Duvall,  a women's health and fitness specialist, to explore the intersection of climbing, fitness, and motherhood. Maddy brings her experience from coaching elite climbers post-partum such as Emily Harrington, and her passion for climbing to the conversation as she delves into Sarah's expertise. With over 15 years in the climbing industry and a background in coaching and climbing performance, Maddy is excited to learn from Sarah's wealth of experience.

Together, they uncover practical strategies and exercises to enhance your climbing journey, whether you're a seasoned pro or just starting out. From managing fear and anxiety to finding balance and prioritisation, this episode is packed with valuable insights:

Topics include:

Insights into Sarah's personal climbing journey postpartum and her impressive climbing achievements.
The importance of breathing techniques and core strength for climbers, particularly during pregnancy and postpartum.
Practical exercises and tips for improving breathing patterns and core engagement.
Strategies for managing fear and anxiety when returning to climbing postpartum.
Finding balance and prioritisation in different seasons of life.

Don't miss out on this empowering conversation with Dr. Sarah Duvall. Available on Spotify, Apple Podcasts, Google Podcasts, Stitcher, and more.

Some links from Sarah to help support the podcast:

Heel hooking hamstring strain strengthening prevention protocol: https://www.youtube.com/watch?v=DqvTjDcGZXQ&t=9s
Advanced hip rotational exercises: https://www.youtube.com/watch?v=SoC5YhmojGQ&t=37s
Drawing in vs abdominal brace: https://youtu.be/WA-mFvykZ9k?si=hQVcYeG1TDquRDpK
Rib cage mobility breathing exercise: https://www.youtube.com/watch?v=L1AkIPbnbfg
Pushing vs pulling and core pressure: https://www.instagram.com/tv/B4ezNr6HXGu/?igsh=dHB1dHllbTB6dDBm

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In today's Lattice Podcast highlight, host and coach Josh Hadley sits down with coach Cameron Hartley to explore two interesting theories. The ‘Central Governor Theory’, which suggests that a system in our brain signals when it's time to stop exercising to prevent potential harm, and the ‘Psycho-Biological Theory’, which integrates psychological constructs into our understanding of endurance performance.

Highlights from this discussion include:

• Understanding exercise cessation: The role of the brain in regulating physical limits according to the Central Governor Theory.
• Integrating psychology in endurance: How the Psycho-Biological Theory emphasises the perception of effort and motivation.

This episode is just a highlight from a more in-depth conversation that covers additional insights on endurance performance and how these theories can be applied in training. For the full discussion, tune in to the complete episode available on all major podcast platforms.

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

Join us for an inspiring podcast with Jana Švecová, an accomplished climber who is currently pushing her limits on the boulder problem Terranova, which was established by Adam Ondra in the Czech Republic back in 2011, it’s currently graded 8C+/V16, and with no repeats, it’s rumoured it could be  9A/V17. Jana's dedication and goal-oriented mindset have propelled her to become one of the strongest female boulderers in the world. In this episode, she shares valuable insights on setting and achieving goals, dealing with pressure and criticism, and finding joy in the process.

Topics include:

• Setting and achieving goals in climbing: Jana discusses the significance of setting goals and how it has fueled her progress.
• Trusting yourself and overcoming doubts: How Jana has dealt with doubts and criticism from others throughout her climbing journey. She shares her strategies for staying focused, trusting her abilities, and not letting external opinions hinder her.
• Finding your own fun in climbing: She shares her perspective on what brings joy in climbing and the variety of challenges it offers. 
• Challenges and rewards of climbing in cold weather: Her experiences climbing in different weather conditions and insights on preparing and adapting to these challenges.
• Embracing adaptability during climbing trips: Climbing trips don't always go the way you expect, Jana explores the importance of adaptability, maintaining a positive mindset, and finding opportunities for growth even when faced with obstacles.
• Exploring the climbing opportunities in the Czech Republic: It’s hidden gems!

Join us in today's episode where Jana Švecová shares her passion for climbing, her personal insights, and her excitement for future climbing projects. 

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

Today's highlight is on Emily Harrington's postpartum journey, including her rapid recovery and return to climbing and skiing.

Emily faced criticism for her decision to resume physical activities soon after giving birth, but she stood firm in her belief that it's essential to do what feels right for oneself.

Join us as Emily opens up about the challenges of navigating postpartum life, including the emotional and physical toll of breastfeeding and the pressures of body image.

Topics Covered:

• Birth Experience and Early Postpartum Period
• Challenges of Body Image and Breastfeeding
• Return to Climbing and Skiing

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In this episode, join host Tom Randall as he sits down with Jill Whitaker, she is a 61-year-old climber and mother of two accomplished pro climbers (Pete and Katy Whitaker). She is a testament to the power of perseverance and dedication!

We will explore Jill's remarkable journey into climbing post-60 and her unique perspectives on training and climbing.

Main topics:

• Jill's climbing background: From her early years in trad climbing to her rediscovery of the sport and return to climbing.
• Starting training and setting goals:  How she juggled supporting her children’s climbing alongside her own training after a long break from the sport.
• Jill's training program: Insights into her training program, focusing on multiple areas including; pulling strength, finger strength, and maintaining power endurance and flexibility.
• Experiences with testing climbing performance: Jill's experiences with testing, and the positive feedback she received from friends.
• Climbing trip to Leonidio, Greece: Highlights from her recent climbing trip, where she achieved personal bests on some challenging routes.
• Reflections and Advice: Jill reflects on her climbing journey and the impact of structured training on her performance. Plus, advice for climbers of all ages seeking to improve..

Throughout the conversation, Jill's journey serves as a testament to the power of a positive attitude, perseverance, and the importance of having a structured training program.

Do you want to start your training journey? As a thank you to our listeners, we have an exclusive offer, get 15% off our Lattice Training Plans with the code PODCAST15.

Tune in to gain valuable insights and inspiration from Jill Whitaker's incredible and wholesome attitude towards the sport and life.

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.