In today’s Podcast, Mercedes is joined by Steve Bechtel to discuss the two most important principles of strength training and how you can use them to support your climbing training.

Strength training shouldn’t be what you spend most of your time on in your climbing training, but it’s most likely the most crucial factor in getting stronger. Balancing strength training with your climbing can be tricky. We hope this podcast will provide you with ideas on how to balance your training and maximize the benefits of strength training.

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00:00 Introduction to Strength Training Principles
00:21 Understanding Overload and Consistency in Training
02:56 The Importance of Pushing Limits and Mental Challenges
05:29 Identifying and Addressing Weaknesses in Training
08:02 The Role of Technique and Form in Strength Training
10:48 Balancing Strength and Endurance in Climbing
13:22 The Value of Consistency and Progressive Overload
15:55 Bodyweight vs. Weighted Exercises in Climbing
18:51 Personal Experiences and Progress in Strength Training
21:33 The Importance of Patience and Persistence in Training
24:16 Final Thoughts on Effective Training Strategies

Steve and Mercedes break down a meta-study examining various fasting styles and their impact on body weight, while emphasizing the importance of simplicity and awareness. They share insights on intermittent fasting, the role of protein, and why you can't out-train a poor diet. Ideal for athletes and individuals seeking to improve their health and performance.

An important note: Steve and Mercedes aren't saying that fasting is the correct form of dieting; instead, what you can learn from simplifying your diet.

Here's the link to the study: https://examine.com/research-feed/study/9K2OM0/?utm_source=newsletter-weekly&utm_medium=email&utm_campaign=insiders-top5ss-250206&utm_content=top5ss-alternate-day-fasting-moderate-intensity-continuous-training-is-especially-effective-for-weight-loss

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Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass

00:00 Introduction to Simplifying Nutrition
02:47 Understanding Intermittent Fasting
06:07 The Role of Exercise in Nutrition
09:08 The Importance of Nutrition in Weight Loss
12:03 Building Healthy Eating Habits
14:54 The Significance of Protein Intake
17:47 Hydration and Its Impact on Nutrition
20:48 Fiber Intake and Digestive Health
24:06 Long-Term Nutrition Strategies
26:55 Balancing Performance and Body Composition
30:01 Conclusion and Final Thoughts

If you're a V0 to V4 climber looking to improve, training power is crucial. Power helps express strength for big, cruxy moves and improves overall climbing performance. Start training power and you will climb harder!

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00:00 The Importance of Power in Climbing
01:26 Understanding Power: Definition and Relevance
06:14 Power in Climbing: Dynamics and Techniques
09:24 Training Power: General Principles and Methods
22:27 Aging, Longevity, and Power Training
34:29 Common Mistakes and Best Practices in Power Training

In this episode of Modus Cafe, Mercedes shares two small changes that can help create lasting habits. She also covers how to identify personal values, the significance of time management, and the effectiveness of actions leading to motivation (it's not the other way around!) Become more consistent and climb harder when you prioritize yourself!

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00:00:11 Intro to how to get more consistent
00:00:49 Roadblocks to consistency
00:02:30 Manage stress
00:03:55 Small change #1: making time for yourself
00:10:50 Small change #2: five minute action
00:14:26 Pause, figure out how you're already spending your time
00:19:57 Note about intensity
00:24:02 Making a list of your five minute actions

Happy Pride everyone! In this episode, Mercedes looks at cardio from a different angle. Join the discussion as she highlights the advantages of interval training, like Jeffing and jump training, as a versatile, efficient, and FUN training tool. Jump training is for all climbers, but Mercedes explains how some benefits are especially important for women. Don't miss how to integrate this simple tool into your climbing training & drop a comment below to share your experience!

Access Fund - Protect America's Climbing. Take Action: https://www.accessfund.org/action-alerts/tell-congress-to-reject-the-budget-bill-that-threatens-public-lands

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00:02:49 First method of alternative cardio training
00:04:55 15 benefits of jump training
00:11:34 How to get started
00:15:55 How to fit jump training into your climbing training
00:18:24 What is Jeffing?
00:19:30 Reduce risk of injury while training volume
00:23:26 What to do and not do with jump training
00:25:30 Final thoughts on interval training

In collaboration with Steve Bechtel @ClimbStrongTV, Mercedes Pollmeier discusses a research study comparing single versus double training sessions for endurance athletes, exploring its implications for climbers. They delve into the physiological responses to different training intensities, the importance of low-intensity workouts, and practical applications for climbers looking to enhance their training regimen. Today's episode emphasizes the need for climbers to consider their training volume and intensity, and how splitting sessions can potentially improve performance and recovery.

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00:01:12 Research intro 
00:04:26 How can we relate endurance physiology to climbing 
00:08:40 Research results 
00:15:20 What intensity looks like in climbing 
00:21:12 Accumulated annual training time 
00:28:26 Training a double session

Research Study: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1428536/full

Study Discussion: https://www.sportsperformancebulletin.com/training/high-intensity-training/endurance-training-two-halves-versus-one-whole

(Trigger Warning/TW: suicidal ideations) In this conversation, Mercedes Pollmeier shares her personal experiences with injuries as a climber, specifically her most recent elbow injury, discussing the mental and physical challenges she faced during recovery. She emphasizes the importance of acceptance, gratitude, and finding opportunities for growth during setbacks. Using her journey and experience as a guide, she provides practical mental and physical tips for managing injuries. Have you experienced a climbing injury? We'd love to hear from you in the comments!

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Shout Outs
Union Physical Therapy: https://unionpt.com/
Movemend Rehab & Training: https://movemend.info/

00:02:05 Intro and disclaimer/trigger warning
00:03:05 Best advice possible
00:04:08 (TW) The mental side of injuries & Mercedes' personal injury story
00:22:50 Practical tip #1 (after Best advice possible) on how to use injury as a means to opportunity: Finding Acceptance
00:25:12 Practical tip #2 Trusting the process
00:25:29 Practical tip #3 Finding gratitude
00:26:20 Practical tip #4 Treat pain as a signal & consult with a PT or coach
00:28:13 Practical tip #5 Take a look at the long-term view
00:30:05 Physical training tips

In today's episode, Mercedes Pollmeier shares some research and personal experience from wearing a Continuous Glucose Monitor for a month! Take a closer look together at health, climbing performance, energy regulation, and eating habits. Mercedes talks functionality, benefits, and how a CGM can be used as a self-improvement tool. Hear about her journey, how it helped her understand her body's response to food and exercise, optimize her nutrition, and improve her overall well-being.

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00:01:05 Why I wore a CGM
00:02:01 What are CGMs and how do they work
00:08:58 What happens in your body when your glucose rises
00:12:07 Why use a CGM if you don't have diabetes
00:17:54 How can a CGM help your climbing performance
00:31:13 Common questions about CGMs

In this podcast episode, Mercedes Pollmeier discusses the strategy and art of projecting (even for those who avoid it), while also addressing common questions and mental barriers climbers face. She emphasizes the importance of mindset, the benefits of multiple attempts, and how to approach failure as a learning opportunity. Stick around to hear some practical tips for effective projecting, knowing when to move on from a climb, and the potential pitfalls of over-projecting. Leave with the encouragement to embrace curiosity and a beginner's mindset.

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00:01:30 Framing the question: How many attempts should you give a climb?
00:06:14 Reframing the word "failure"
00:08:25 What is a "good" attempt?
00:14:23 Benefits of giving a climb multiple attempts
00:17:43 Thoughts on Projecting
00:20:15 When should you move on from a project?
00:22:48 Pitfalls of projecting
00:25:49 Final thoughts

The focus of today's episode with Mercedes Pollmeier is to get you familiar with the starting point of strength training for your climbing journey. She discusses the top injuries of climbers and why they may happen. Build body awareness by learning which muscles are engaged while climbing, and also learn how to properly press, pull, hinge, squat, and let's not forget your core. Mercedes is here to drop the knowledge about what to prioritize for strength training, while improving mobility and reducing risk of injury. Leave a comment below about what you've noticed in your strength training & how it's shown up in your climbing!

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Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass

00:00:32 Common climbing injuries
00:03:08 Climbing Technique
00:05:25 Cause of Injury
00:06:44 Engaged muscles
00:09:17 What should we prioritize
00:13:32 Strength exercises
00:21:22 Recap
00:22:52 A question for YOU

Here's the Research Study: Grønhaug, Gudmund. “Self-reported chronic injuries in climbing: who gets injured when?.” BMJ open sport & exercise medicine vol. 4,1 e000406. 17 Jul. 2018, doi:10.1136/bmjsem-2018-000406