Modus Cafe: Conversations Beyond Climbing

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. 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 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 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 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! 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 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! 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 00:00:11 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 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 00:02:49 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. 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 00:01:12 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! 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 Shout OutsUnion 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. 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 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. 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 00:01:30 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! 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 00:00:32 Common climbing injuries 00:03:08 Climbing Technique 00:05:25 Cause of Injury 00:06:44 Engaged muscles00:09:17 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

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. 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 00:00:47 "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