Modus Cafe: Conversations Beyond Climbing

In this episode, Mercedes Pollmeier discusses the optimal training frequency for climbers of all levels, emphasizing the importance of balancing climbing, strength training, and cardio. If you need practical tips on where to start, let Mercedes guide you on how to structure a weekly training plan, focusing on deliberate practice and consistency, and skill development to enhance your climbing performance.

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If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:00:47 "How often should I be climbing?"
00:03:50 What it takes to learn a skill like climbing
00:10:48 "How many days a week should I be climbing?"
00:14:25 "How often should I be lifting (to support my climbing)?"
00:17:07 "How often should I do cardio to support my fitness to get to my climbing destination?"
00:20:05 Overview & putting it together
00:21:18 Fuel, warm-up, re-assess as needed

In this episode, Mercedes Pollmeier and Steve Bechtel explore a research study that challenges traditional views on strength and endurance training. They discuss the implications of instability training, its effects on performance, and practical applications for climbers. The conversation emphasizes the importance of rethinking training methods to enhance strength and endurance without the need for heavy lifting. Join us in the conversation and leave a comment below!

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:2:25 Intro to study
00:7:53 Unstable training
00:13:20 Practical tips for unstable training
00:16:17 How to integrate it in your training
00:19:13 Training endurance through strength
00:23:27 Conclusion from study
00:25:44 Lower body exercise

Research Study: Li Q, Yan J, Qiao M, Quan J, Chen Y, Gong M, Niu W, Wang L. Eight-week lat pull-down resistance training with joint instability leads to superior pull-up endurance performance and reduced antagonist coactivation in recreationally active male college students. Eur J Sport Sci. 2025 Jan;25(1):e12243. doi: 10.1002/ejsc.12243. PMID: 39716392; PMCID: PMC11667758.

Hey climbers, listen up! In today's episode Mercedes Pollmeier and Clinical Nutritionist, Amanda Fitt, discuss nutrition pitfalls that hold climbers back. If you're a Modus Training member, you're familiar with Amanda as our nutrition expert and the important and valuable workshops that take place in the membership! We jump right in with the most common nutrition mistake, then we explore myths of fasting, and the critical roles of carbohydrates and hydration. Don't miss the practical tips for climbers to optimize your nutrition for better performance and recovery.

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass Find Amanda on IG: @purely_nourished

00:1:55 Most common pitfall
00:3:23 Length of session & fueling
00:7:16 "Didn't do much" in a session
00:10:54 Fasted training
00:17:26 Protein in the morning
00:20:59 Tips for busy professionals - evening sessions
00:23:10 When to eat when feeling sluggish
00:24:57 When to take a bite
00:26:49 Common symptoms in a session related to fueling
00:29:37 Fear of carbs and performance
00:36:32 Simple carbs
00:41:00 Hydration

Today's episode features Mercedes with guest Lucas Aaron from Range of Strength. We're excited to discuss the evolution of flexibility training, the significance of old time lifts, and the integration of strength and flexibility in training! We talk personal experiences, flexibility and rehab, and the mind-muscle connection. Of course, we relate this all to climbers! Join the conversation & drop a comment or question below!

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

Find Lucas on IG: @rangeofstrength

00:00:40 Lucas intro
00:3:30 Flexibility through a different lens: Old Time Lifts
00:8:35 Introducing the Old Time Lifts with a Coach
00:11:55 Mercedes' experience with the one-arm deadlift
00:14:32 Discussion of Rehab
00:16:30 How Flexibility changed Lifting for Lucas
00:20:45 Why continue to train a range more than what you need
00:25:30 Tips for Passive and Active Flexibility for Novice Climber
00:30:18 Muscle Activation Technique & Mind Muscle Connection
00:40:43 Lucas' Current Favorite Exercise

Today we have Steve Bechtel here to talk with Mercedes about "periodization" (program length). And super sorry friends, I used the wrong mic for this recording! But join us as we discuss the intricacies of training program design, focusing on periodization, individual goals, and the importance of measuring progress. We explore common mistakes regarding program length and expectations, and emphasize patience and consistency in training, including journaling to track progress. We're here to encourage you to commit to your training programs and recognize your progress over time!

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:01:33 Fix a fixed mindset by knowing the why and the individual
00:05:42 How to help athletes measure their progress and know they're reaching their goals
00:09:35 Managing expectations, keeping track of progress, and reflection
00:14:02 Progress is really sneaky
00:16:45 Motivated to suffering, what is periodization, and being an individual
00:23:21 Adaptations and variety but the training goal stays the same
00:29:30 Neurological fatigue in climbing training
00:36:09 Well rounded Certified Strength and Conditioning Coaches
00:41:07 Tips on sticking with your program

In this episode, Mercedes Pollmeier interviews climbing coach Juliet Hammer, exploring the intricacies of movement in climbing. They discuss the definition of movement, the importance of coaching techniques, and the role of exploration in learning. Juliet shares insights on problem solving via remote coaching, measuring progress, common mistakes climbers make, and personal growth in her own climbing. Juliet answers some great Member Listener Questions too!

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq  

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching  

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

00:01:05 Juliet Intro
00:04:29 Define movement
00:05:15 How to introduce movement to training
00:10:31 How Juliet coaches movement
00:17:15 Mercedes & Juliet explore coaching techniques
00:19:00 Remote coaching: how to help problem solving
00:24:33 Basic Movement Mechanics
00:30:10 How Juliet helps clients measure progress in climbing
00:36:45 Common mistakes climbers can make in technique/movement
00:39:45 Member Listener Questions: choosing projects, balancing progress, coaching challenges, overcoming climbing challenges at 5' height, go-to hangboard routine, which climbers have great movement

Welcome special guest, friend and mentor: Ryan Hurst! He is a part of GMB which is an online bodyweight training & movement training company. Today, Mercedes and Ryan get the discussion going about movement. Learn about Ryan's background in movement and how he's made his whole life about it! They also talk about the role of movement from a personal perspective, simplifying training for longevity, mindfulness in movement and much more!

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:02:50 Ryan's background and journey in Movement & Martial Arts
00:13:06 Defining Movement
00:20:14 The Role of Movement for Athletes
00:24:00 Simplifying for Longevity
00:29:30 The Power of Consistency
00:33:52 Focusing on Understanding over Improvement
00:41:52 Mindfulness in movement and life

Let's talk Hangboarding! This is Part 3 in the Auto-Regulation and RPE conversation. (Check out Parts 1 and 2 to get more familiar with RPE, auto-regulation, and reps in reserve.) Hangboarding is one of the best ways to build finger strength. Mercedes is here to share strategies to help you understand what failure means in hangboarding, and what RPE you should be going for to get your fingers stronger.

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:02.38 Using RPE scale when it comes to hangboarding
00:06:39 How does finger strength training work when using a hangboard
00:08:25 Goals for beginners
00:10:07 Using Reps in Reserve / Seconds in Reserve
00:12:42 How RPE relates to hangboarding
00:14:16 What is failure when it comes to hangboarding
00:17:44 RPE for the hangboard
00:20:48 How to manage RPE in the week (focusing on fingers)
00:23:47 How to adjust your hangboard based on RPE

This is Part 2 of 3 in the RPE series. If you haven't listened to Part 1, do that now & come back here for more. We're continuing on the journey to find out if you're trying hard enough, or not nearly enough. Today Mercedes covers how to apply RPE into your climbing sessions, how to adjust intensity across different drills and energy systems, what RPE should feel like for different drills, and what a week should feel like.

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:01:07 Check out Part 1 of this RPE series if you haven't already
00:05:45 What is RPE for climbing?
00:6:10 In climbing, effort is influenced by different factors
00:10:21 The feel to the RPE Climbing scale
00:17:58 RPE for drills and energy systems
00:29:10 RPE in a week

Do you know how hard to push in an exercise? Do you know if you're trying hard enough? What does "try hard" even mean? This is Part 1 of a 3 part series, and today Mercedes discusses the concepts of auto regulation and Rate of Perceived Exertion (RPE) in the context of strength training. She emphasizes the importance of understanding your body's signals and using your warm up to assess your daily performance. You'll also find strategies for adjusting sessions to optimize performance and prevent injury. Parts 2 & 3 are coming soon where we talk about how to adapt this to hangboarding and climbing drills, and training energy systems. Leave us a comment or question below! We'd love to hear from you.

Check out today's accompanying blog post! https://www.modusathletica.com/blog/auto-regulation-rpe-training-smarter-not-harder

Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq

If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching

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

00:00:14 Intro to RPE and Auto Regulation
00:03:24 What is Auto Regulation?
00:05:51 What is RPE?
00:08:51 Reps in Reserve
00:10:47 Understanding Failure
00:15:30 RPE & Strength Training Goals
00:18:00 RPE's in sets vs RPE's in sessions
00:20:42 Adjusting your session
00:23:50 Summary