The Average Climber Podcast

By Plug Tone Audio | The Average Climber PodcastSports Health & Fitness Wilderness

The Average Climber Podcast episodes

April 02 A call for questions - help us help you 💛
Many of the concepts we taught you this season are best learned by example. And who better to provide us with examples than, well, you?
If you have a question or need help with something - there's a good chance someone else has the exact same question. So please, leave us a quick voice memo and you just might be featured on the show!

SUBMIT YOUR VOICE MEMOS HERE:
https://www.speakpipe.com/averageclimberpod

3 min
March 26 Ep. 8: Supplement Speed Dating
Who's a major hottie and who's not all they're cracked up to be? From sleep and recovery to short-term energy support, we're taking you on a few speed dates so you can get to know your options. Welcome to supplement speed dating, baby. 🔥

Connect with Lauren:
www.goodsprayclimbing.com < for coaching program info!

Apply for 1:1 coaching (now enrolling for Spring!)
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com
1 hr 14 min
March 19 Ep 7: Consistency's Best Friend
If you want to consistency to be your long-time friend, you'll need to become BFFs with this girl as well. So pop this episode into your ears - you're about to meet a woman who's gonna change your life.

It's time to meet consistency's best friend - you'll NEVER guess who she is.

RESOURCES:
1. Red / Yellow / Green Planning: https://www.instagram.com/p/DF5imRCKNUw/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
*check out the IG post for the full walk-through

2. THE PIVOT MENU - screenshot this!
https://www.canva.com/design/DAHEaZSduTA/8b8lAAxkq0m2uD2fQtMs3Q/view?utm_content=DAHEaZSduTA&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hdce4642b22

3. Implementing Flexible Training Templates: Why and How by Michael C. Zourdos Ph. D., CSCS

4. Colquhoun RJ, Gai CM, Walters J, Brannon AR, Kilpatrick MW, D’agostino DP, Campbell WI. Comparison of powerlifting performance in trained men using traditional and flexible daily undulating periodization. The Journal of Strength & Conditioning Research. 2017 Feb 1;31(2):283-91.

5. McNamara JM, Stearne DJ. Flexible nonlinear periodization in a beginner college weight training class. The Journal of strength & conditioning research. 2010 Aug 1;24(8):2012-7.

Connect with Lauren:
*technically Crew enrollment is CLOSED but if you ask nicely- Lauren might be able to make an exception. Reach out to Lauren here:
www.goodsprayclimbing.com/contact

Apply for 1:1 coaching (now enrolling for Spring!)
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com
1 hr 1 min
March 12 Ep. 6: How to make work capacity work for you
The ultimate performance marker of energized climbers: work capacity.

From what it means, how to build it, and how to know if you need more of it - we're teaching you how to make work capacity work for you!

Connect with Lauren
Get details on The Crew [enrollment now open!]
www.goodsprayclimbing.com/the-crew
Apply for 1:1 Coaching
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com
1 hr 5 min
March 05 Ep 5: How to get off the energy rollercoaster
If your nutrition looks good on paper but you're still feeling "blah" - this episode is for you.

We're digging into why "eating enough" doesn't always cut it when it comes to keeping you energized - and we're taking a couple side quests into caffeine and blood sugar while we're at it.

Let's get you off the energy rollercoaster and onto a nice, stable country lane.

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com

Connect with Lauren
Get on The Crew wait list
https://www.goodsprayclimbing.com/crew-wait-list-march-2026
Apply for 1:1 Coaching
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

1 hr 9 min
February 26 Ep 4: The top 10 ways you're wasting energy on the wall
Let's get technical AND tactical - this week we're breaking down the most common ways climbers waste energy on the wall. From footwork faux pas to tactics to resting skills - we're giving you some actionable tips to climb more efficiently - so you can climb more in general.

Resources:
Here's the top 10 list and DRILL cheat sheet that goes with this episode [LINK]
Eric Horst blog post on pacing for sport climbing. [LINK]

*also in the last bit of the episode Lauren MEANT to say "omniscient" instead of "omnipotent". WHOOPS.

Connect with Lauren
Get on The Crew wait list
https://www.goodsprayclimbing.com/crew-wait-list-march-2026
Apply for 1:1 Coaching
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com

57 min
February 19 Ep. 3: The top 10 ways climbers sabotage their recovery
You don't get better at climbing while you train - you get better when you leave the gym and start recovering. However, it's possible that your recovery strategies aren't helping as much as you think they are. So in this episode, we'll be showing you the top 10 ways you might be sabotaging your recovery (and what you can do about it).

Resources:
Check out Lauren's training plan makeover library
[HERE]
Connect with Lauren
Get on The Crew wait list
https://www.goodsprayclimbing.com/crew-wait-list-march-2026
Apply for 1:1 Coaching
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com

1 hr 25 min
February 12 Ep. 2: Why your mind is tiring your body
Ever heard someone say "you thoughts become your actions"? Well this week we're bringing you the research to back that up.

Episode 2 is all about the ways your mind is tiring your body. We're educating you on why this happens (and how to stop it)

RESOURCES:
1. Negative emotional state slows down movement speed: behavioral and neural evidence
PMID: 31579576
2. Exploring the impact of psychological capital and work–family conflict on stress regulation and success in competitive athletes
PMID: 41190113
3. Mental Resilience and Mindfulness in Athletes: A Preliminary Study Across Sports and Experience Levels
PMID:41150469
4. Cognitive De-Fusion
https://youtu.be/wxFY0Am9Aj4
5. Tapping resources
Tapping for Anger
Tapping for Anxiety & Stress

Connect with Lauren
Get on The Crew wait list
https://www.goodsprayclimbing.com/crew-wait-list-march-2026
Apply for 1:1 Coaching
https://usv2nrx1n1p.typeform.com/to/vFaAWnov
Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
https://www.caitlinholmes.com/

1 hr 19 min
February 05 How to Become a More Energized Climber Episode 1: Are you energized?
Welcome to episode 1 of the first ever FULL SEASON of The Average Climber Podcast. This season we have one simple goal in mind: helping you become the most energized climber you can be.

And that starts with an important question: Are you Energized? Better listen in to find out.

Episodes will release every Thursday. 8 in total!

Here's your episode 1 homework:
https://drive.google.com/file/d/1lxJObGIeOjKxXX6L7tNlETDYHYptik0Z/view?usp=sharing

Connect with Lauren
Get on The Crew wait list
https://www.goodsprayclimbing.com/crew-wait-list-march-2026
Apply for 1:1 Coaching
https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin
Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date
www.caitlinholmes.com

50 min
January 30 ANNOUCEMENT: How to be an Energized Climber [NEW PODCAST SEASON!]
WE'RE BA-AAAACK. And doing something we've never done before:

The first ever SEASON of The Average Climber Podcast.
For our inaugural voyage into the land of Sequential Podcasting - we're taking you on a journey with one goal in mind:

Making you the most energized climber you can be.

From energy-sapping movement habits, to psychological energy leaks, and even blood sugar rollercoasters - we're tackling the issue of energy from all angles.

(Don't worry, there's still PLENTY of completely unnecessary fun-facts)

Episode 1 drops February 6. Find it on YouTube and wherever you get your podcasts.
2 min

About The Average Climber Podcast

From the publisher's feed

A podcast for the average rock climber featuring the training and nutrition information the everyday climber needs to know. Hosted by Lauren Abernathy, Head Coach and Founder of Good Spray Climbing, and Certified Nutrition Specialist, Caitlin Holmes.