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Showing episodes and shows of
Mercedes Pollmeier & Katja Dove
Shows
Modus Cafe: Conversations Beyond Climbing
80. Mastering Training Consistency With These Two Strategies
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...
2025-07-08
27 min
Modus Cafe: Conversations Beyond Climbing
79. The Best Method Of Cardio For Climbing
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...
2025-06-10
27 min
Modus Cafe: Conversations Beyond Climbing
78. Single vs. Double Climbing Sessions For Better Performance
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...
2025-05-27
37 min
Modus Cafe: Conversations Beyond Climbing
77. How Injuries Made Me A Better Climber
(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/C5hDL5...
2025-05-20
37 min
Modus Cafe: Conversations Beyond Climbing
76. I Wore A Glucose Monitor For A Month: Here's 5 Things I learned
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...
2025-05-13
36 min
Modus Cafe: Conversations Beyond Climbing
75. How Many Tries Should You Give a Climb?
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...
2025-05-08
27 min
Modus Cafe: Conversations Beyond Climbing
74. Not Just Pull-Ups: The Exercises Climbers Should Train First
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...
2025-04-29
23 min
Modus Cafe: Conversations Beyond Climbing
73. How Many Times Should You REALLY Train Climbing Per Week?
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
2025-04-23
22 min
Modus Cafe: Conversations Beyond Climbing
72. Breaking Down Research: Improve Your Pull-Up With Instability Training
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...
2025-04-15
31 min
Modus Cafe: Conversations Beyond Climbing
71. Avoiding the Nutritional Pitfalls That Hold Climbers Back
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...
2025-04-08
49 min
Modus Cafe: Conversations Beyond Climbing
70. Old Time Strongman Secrets: Flexibility & Lifting
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...
2025-04-01
44 min
Modus Cafe: Conversations Beyond Climbing
69. Avoid the 6-Week Program Trap: The Real Length of Effective Climbing Training
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...
2025-03-25
43 min
Modus Cafe: Conversations Beyond Climbing
68. Mastering Climbing Movement: Insights from Coach Juliet Hammer
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 ht...
2025-03-18
52 min
Modus Cafe: Conversations Beyond Climbing
67. What Do I Need to Work On? Building Consistency in Movement Practice with Ryan Hurst
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...
2025-03-11
43 min
Modus Cafe: Conversations Beyond Climbing
66. How Hard Should Hangbaording Feel?
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...
2025-03-04
26 min
Modus Cafe: Conversations Beyond Climbing
65. Why RPE Training Makes You a Better Climber?
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...
2025-02-25
34 min
Modus Cafe: Conversations Beyond Climbing
64. Auto-Regulation & RPE - Training Smarter, Not Harder
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...
2025-02-11
25 min
Modus Cafe: Conversations Beyond Climbing
63. How I had my best climbing season in Joshua Tree and other updates!
In this episode, Mercedes shares some awesome updates, including her exciting new van purchase, her training journey over the past 12 weeks (following the Modus training program!), and her climbing achievements in Joshua Tree. (Check out the link below for a 3 month membership special to join us in gaining some wins this year!) Also, Mercedes discusses the importance of community in her life, so look out for some future in-person workshops coming your way! Keep an eye out for social media changes, and future collaborations. Lastly, join the joy as Mercedes discusses her goals for the year. Here's...
2025-01-28
23 min
Modus Cafe: Conversations Beyond Climbing
62. Plan Your Year Of Climbing Training For Peak Performance
Calling all intermediate and advanced climbers! Let's discuss the concept of periodization in climbing. Mercedes is here to explain how to effectively plan a year of training to peak performance TWICE! Come have a listen and learn about the basics of periodization, including the structure of macro, meso, and micro cycles which include base building, transitioning to specific strength, performance, and power development. Mercedes also addresses common challenges climbers face throughout the year. Don't miss the companion article Mercedes wrote for today's episode (link below)! And drop a comment with questions or let us know if you're ready to...
2025-01-21
40 min
Modus Cafe: Conversations Beyond Climbing
61. What's Holding You Back? Self-Assessments for Climbing Success
Wondering why you're straying from your training plan? Let's talk about the importance of assessments in climbing & how they can help you understand your strengths and weaknesses. Today with Mercedes, explore the various types of assessments found in her Climbing & Health Self-Assessment Questionnaire, which include your physical status, technique, and mental aspects in training. Understand the significance of consistency, and that regular reassessment really is a great way to track progress and to ensure continuous improvement in your climbing performance! Here's the link to the Climbing & Health Self-Assessment Questionnaire on my website: https://www.modusathletica.com/blog...
2025-01-14
15 min
Modus Cafe: Conversations Beyond Climbing
60. The 2025 Blueprint For Your Best Year Of Climbing
Let's kickstart the 2025 New Year with a blueprint for your best year of climbing! In this podcast, I emphasize the importance of setting personal goals that resonate with your values and motivations. The focus here is YOU. You may be inspired by someone else's goals, but I want you to focus on what is important to YOU rather than following external expectations. Keep listening as I share actionable steps to achieve these goals, the inevitable roadblocks, and the significance of maintaining a positive mindset. I encourage you to take this blueprint and make it your own while you celebrate...
2025-01-07
27 min
Modus Cafe: Conversations Beyond Climbing
59. Fear Of Falling - Why You Don't Need Mindset Work
Why you might not need mindset work around fear of falling. Katja is with us again on this episode to talk all about mindset and fear. She is passionate about this topic and her approach to climbers with fear might surprise you. Today we're talking about our nervous system, being thankful, and fear-shaming. We have tips, questions, and powerful information on ways to regulate and teach your body how to respond when you feel fearful when climbing. Come have a listen and expand your knowledge if you've ever had a fear of falling. (Congratulations, you're human!) Do you have...
2024-12-10
55 min
Modus Cafe: Conversations Beyond Climbing
58. How To Build Finger Strength
Let's talk building finger strength for beginner climbers. We're going to go over protocols and common practices so you can approach finger strength with longevity in mind. Do you believe finger strength is the most important thing to focus on? Because I don't. (Okay, it's in the top 3.) But hear me out: technique. Technique paired with consistency, intentionality, and curiosity will help build familiarity around hold positions, and you'll learn movement and strength. So have a listen to this week's episode and let's dive into finger training. 00:03:20 It's not just finger strength 00:04:15 What are your...
2024-12-03
28 min
Modus Cafe: Conversations Beyond Climbing
57. Indoor Climbing Training Adventures, Making The Most of Your Winter Season
In this episode I share actionable tips to make your winter climbing training fun and fresh. I love winter training & that's when I see measurable progress. You can beat the distractions of outdoor climbs, ditch the drive, and enjoy simple and focused winter climbing training. I know sometimes it can feel like a grind to get motivated, and things can feel heavier when it's dark and dreary, but these tips will keep you out of the funk. Make a mini-plan using this winter training gym checklist! 00:02:49 What are your strength and weaknesses. Think terrains, holds, tactical, body...
2024-11-26
17 min
Modus Cafe: Conversations Beyond Climbing
56. Recovery Rituals: How to Bounce Back Faster After Climbing Sessions
In today's episode I'm talking Recovery Techniques in the form of Recovery Rituals. These rituals will help you be more energetic, lower your risk of injury, and you'll enjoy better climbing sessions. Find out the role of energy in your body, and how it effects your recovery. Also learn how to reevaluate your training intensity and volume, as well as create better habits around nutrition, sleep, your recovery techniques, and mental well being. All of this can affect how you recover. Whether you're preparing for an indoor project or simply wanting to feel less tired during your climbing sessions...
2024-11-19
45 min
Modus Cafe: Conversations Beyond Climbing
55. Aging and Climbing
Today let's redefine "old age" when it comes to climbing. We love busting some myths! It's so inspiring to see "older" people climb and find JOY while climbing. "Old" is relative, of course. So let's jump in this conversation together and change the way we think of old age. Age is not a limit! Ready to join us? Sign up for our training membership: https://www.modusathletica.com/stronger-together Also, Intro To Training Masterclass is a free way to work with us: https://www.modusathletica.com/masterclass 00:01:06 The Nationals in SLC 00:02:45...
2024-11-12
38 min
Modus Cafe: Conversations Beyond Climbing
54. One Year Podcast Anniversary
Happy 1 Year Podcast Anniversary! At Modus, Mercedes is celebrating 5 years since starting this business and Katja is celebrating 3 years since joining, and together we're going behind the scenes to talk about what it's like to run a business, why we started this podcast, and where it's going. We think of it like climbing - there's a lot of joy that goes into it, as climbers we do hard things and love sending; but not every piece of the project is fun, right? Like your skin hurts, or it's cold outside. That's the same with a business! But we're here...
2024-11-05
51 min
Modus Cafe: Conversations Beyond Climbing
53. 5 Time Saving Tips for Projecting Sport Climbs
Our time is valuable! To help you make the most of your sessions, we have 5 Time Saving Tips for projecting sport climbs. These tips are targeted towards sending a sport route quickly in terms of how many sessions are spent on a route. Perhaps you're on a trip, or you have short seasons - you'll benefit from learning these tips! Ready to join us? Sign up for our training membership: https://www.modusathletica.com/stronger-together Also, Intro To Training Masterclass is a free way to work with us: https://www.modusathletica.com/masterclass 00:01:20...
2024-10-29
17 min
Modus Cafe: Conversations Beyond Climbing
52. 5 Tips for Projecting Boulders
Today's time-saving episode is about the TOP 5 Time-Saving Tips for Projecting Outside! (Don't fret, you can use these for indoor bouldering too). If you find you're short on time, or just want to send your project faster - use these helpful, practiced tactics to set yourself up for success! Ready to join us? Sign up for our training membership: https://www.modusathletica.com/stronger-together Also, Intro To Training Masterclass is a free way to work with us: https://www.modusathletica.com/masterclass Shout out to Kaya Climbing https://kayaclimb.com/ 00:01:29 Tip 1...
2024-10-22
19 min
Modus Cafe: Conversations Beyond Climbing
51. How To Increase Climbing Capacity
Today we're talking about how to increase climbing capacity for longer days outside. This was a member question that we touched on in our Q&A episode, and here we are with more context. Learn what capacity means, specific examples, and what increasing capacity can mean to you as a climber. This is a great nugget of information for those wanting to identify where you need to work your capacity. OPEN ENROLLMENT! Sign up for our training membership: https://www.modusathletica.com/stronger-together Intro To Training Masterclass is a free way to work with us...
2024-10-15
37 min
Modus Cafe: Conversations Beyond Climbing
50. Climbing Training Member Interview: Comps, Training, Everyday Climbing Hero
We believe in redefining training - it's not just for hardcore athletes, it's for everybody. Join Katja today for another episode of "normal people who climb." In our 2nd member interview I am joined by long term member Kris Eaton as she shares her story and passion for climbing training as a lifestyle to be pursued until old age. OPEN ENROLLMENT! Sign up for our training membership: https://www.modusathletica.com/stronger-together Intro To Training Masterclass is a free way to work with us: https://www.modusathletica.com/masterclass The inspiring interview with...
2024-10-08
52 min
Modus Cafe: Conversations Beyond Climbing
49. Listener Q&A + Climbing Training Membership
Today we're answering our listener's questions! Also, it's OPEN ENROLLMENT for our Climbing Training Membership! The Modus motto "Strong, Healthy Humans Make Strong, Healthy Climbers" is clear in today's episode where you'll learn just why we care for and coach the whole person - not just the climber. Also, get a peek of the basic framework of our membership and hear some Listener Q&A's about balancing priorities, making friends at the wall, getting enough protein, and more! OPEN ENROLLMENT! Sign up for our training membership TODAY: https://www.modusathletica.com/stronger-together Link to the...
2024-10-01
51 min
Modus Cafe: Conversations Beyond Climbing
48. How To Create A Climbing Training Plan with Steve Bechtel
We're at the end of the training series with Steve Bechtel. Today we put our training knowledge together and talk about how to create your own training program. Whether you're a boulderer, sport climber, or non-competitive climber, this episode is for you. Previously we've talked about energy systems, mental tactics, performance, and today we're cramming in a lot more info on how to put together a climbing training program! If you need a reminder on power endurance, essentials of strength climbing, recovery, and much more - go back and have a listen to the other episodes in this training...
2024-09-24
1h 20
Modus Cafe: Conversations Beyond Climbing
47. What do smoothies and good climbing training programs have in common?
What do good training plans and good smoothies have in common? Katja is on fire with this analogy! First we ask: what is training? What do you think of when it comes to being trained? Learn what we at Modus believe about training & perhaps shift the view in your climbing training program! We give you the components for good training and good smoothies as we discuss ingredients, dosage, combination and balance, and enjoyment! Stay until the end for details on a free event happening soon! Ready to join us? Sign up for our training membership: https://www.mod...
2024-09-17
34 min
Modus Cafe: Conversations Beyond Climbing
46. What to Expect from Climbing Coaching
In today's episode we're going to talk about what you can expect from climbing coaching, specifically with us at Modus! Curious about one-on-one coaching or group coaching? Find out about the advantages of working with Modus, and which climbing training you'd best fit in! Plus learn about the benefits of one-on-one and group coaching. We share our experiences being coached, expectations of coaching, and the Modus philosophy. Share your experience with Modus in the comments! Ready to join us? Sign up for our training membership: https://www.modusathletica.com/stronger-together Also, Intro To Train...
2024-09-10
53 min
Modus Cafe: Conversations Beyond Climbing
45. Climbing Training Board Tips For Beginners
Are you a beginner to board climbing? This Part 2 episode is for you! We're going over the top tips to get you started on a training board. Katja and I both use training boards in our own training and in coaching. Today's episode is jam packed with tips on how to get started, and let's not forget etiquette! Have a listen, and start training with us today! Free ways to work with us: Intro To Training Masterclass: https://www.modusathletica.com/masterclass Want On-Demand training programs to help you get to the next level? Join...
2024-09-03
57 min
Modus Cafe: Conversations Beyond Climbing
44. How To Optimize Performance Climbing with Steve Bechtel
We're discussing performance climbing with Steve Bechtel today! Seems straightforward, but there can be some confusion about what you can actually achieve during a performance climbing phase, and how can we as athletes manage our expectations around it. Join our conversation as we talk about optimizing the conditions that lead to a great performance phase. Free ways to work with us: Intro To Training Masterclass: https://www.modusathletica.com/masterclass Want On-Demand training programs to help you get to the next level? Join Stronger Together: https://www.modusathletica.com/stronger-together 00:1:10 Ideas of performance
2024-08-27
1h 01
Modus Cafe: Conversations Beyond Climbing
43. Gym Climbing vs. Training Boards
Have some fun with us in today's episode and let's discuss differences between board climbing and gym climbing. The advantages, disadvantages, and how to adapt your training to each! Which do you prefer to climb on? Did you know about all the ways to utilize these tools? Did we miss anything? What has a training board or gym climb taught you? Let us know in the comments! Free ways to work with us: Intro To Training Masterclass: https://www.modusathletica.com/masterclass Want On-Demand training programs to help you get to the next level? Join...
2024-08-20
43 min
Modus Cafe: Conversations Beyond Climbing
42. Injury, Recovery, and the In-Between
In this solo episode of Modus Cafe, I get vulnerable about my struggle through an elbow injury. Recovery was about two years which is the longest recovery I've experienced. I questioned my identity as a climber, as a coach, as a human. Not only am I sharing about how I overcame physical limitations, and found other ways of movement, but how I had to hurdle over the mental and emotional frustrations as well to find my Big Why and my joy for climbing again. I'm grateful to be where I am now, and glad to...
2024-08-13
46 min
Modus Cafe: Conversations Beyond Climbing
41. Use Climbing Pyramids To Optimize Your Training
Today, we're discussing the advantages and disadvantages of pyramids in climbing training, when to use them, and why. This training tool helps climbers build a base of easier climbs while progressing to more difficult ones, and ultimately setting themselves up for success for their hardest sends. Pyramids can be tailored to a climber's specific goal, and if utilized effectively, this training can keep you organized and focused to help you break into your next grade! So, have a listen to this week's episode about the benefits of using climbing pyramids, and let us know how you'll be incorporating it...
2024-08-06
33 min
Modus Cafe: Conversations Beyond Climbing
40. Why recovery should be part of your training plans | Steve Bechtel
We're back with Steve Bechtel! At Modus we say, "Recover as hard as you train!" Today we emphasize the crucial role of recovery in training and climbing. We discuss the importance of developing work capacity, optimizing recovery strategies, and balancing training and recovery. Also in our conversation learn about active recovery, proper nutrition and sleep for recovery, and the drawbacks of overtraining and training to failure. Lastly, know the importance of consistency, patience, and time management in achieving results. Flexibility is a big part of climbing movement and recovery. Join here for a free flexibility routines and...
2024-07-30
1h 15
Modus Cafe: Conversations Beyond Climbing
39. Which Rep Range To Use For Strength Training
Let's talk about strength training! What does that mean in terms of reps? What about intensity? Join us in today's episode to learn the science behind it, and what it means to train for endurance vs strength endurance vs strength. What's your goal? We'll help you understand how to reach your most efficient strength benefit! Instagram: https://www.instagram.com/modusathletica/ Check out our website: https://www.modusathletica.com/ Learn with us on YouTube: https://www.youtube.com/mercedespollmeier
2024-07-23
33 min
Modus Cafe: Conversations Beyond Climbing
38. Deadlifting: Why It's The Most Efficient Exercise
Deadlifting can be overwhelming and complicated to learn, but once you have the technique dialed in, this exercise can greatly improve the strength and health of a climber's body. Join us for this podcast as we cover how to get started deadlifting, the benefits, practical tips, common misconceptions, how to move around pain, gym etiquette, and how to make the best adjustments to the movement. Want a jump start to your training? Sign up here to get instant access to our free Intro To Training Masterclass: https://www.modusathletica.com/masterclass
2024-07-16
38 min
Modus Cafe: Conversations Beyond Climbing
37. How To Train Power Endurance | Steve Bechtel
Continuing on this training series with Steve Bechtel, we cover power endurance. This energy system is the sexy one, the one that everyone wants to train. But the system can also lag behind, be misused, and lead to burnout and injury if done incorrectly. We call this energy system "the icing on the cake," this is especially true if you have put a lot of work into training the other facets of training: strength, endurance, and power. Join us for today's episode to learn how to optimally train power endurance! Want...
2024-07-09
1h 23
Modus Cafe: Conversations Beyond Climbing
36. Climbing Nutrition Misconceptions | Amanda Fitt
In this episode, Amanda Fit joins us to chat nutrition for climbers. Nutrition is always a difficult topic because it's so heavily based on individual needs. But in this episode, Amanda covers some general ideas for you so you can make the best nutrition choices for yourself as a climber and athlete. Some topics covered: Why fueling during your session is so important. Fueling for longer sessions The need for sugar in the diet. The best carbohydrate choices Packing the perfect lunch Specific recommendations for the amount of carbs and proteins Want...
2024-07-02
45 min
Modus Cafe: Conversations Beyond Climbing
35. Aging And The Joys Of Climbing Coaching | It's Mercedes' Birthday!
It's Mercedes' birthday! In this episode, coach Katja asks Mercedes about more personal questions and what it's like being a coach. This is a great one if you wanna get to know Coach Mercedes a little better :) Mercedes currently has 2 spots open for one-on-one coaching. Apply here: https://forms.gle/adgezW7aWvWDYUcN7
2024-06-25
46 min
Modus Cafe: Conversations Beyond Climbing
34. Is Outdoor Climbing Harder Than Indoors?
When you switch from indoor to outdoor climbing, your approach will likely change. Most people "feel" that outdoor climbing is harder. Climbers sometimes feel frustrated with their efforts outdoors, scared, and discouraged by the grades. This is normal. Indoor climbing is much different than outdoor climbing. There are a lot of factors to consider when climbing outdoors that you don’t have to worry about when you’re inside. But does this make outdoors harder? That's what we are talking about in today's episode! Want a jump start to your training? Sign up here to get instant acce...
2024-06-18
28 min
Modus Cafe: Conversations Beyond Climbing
33. How To Train Climbing Power | Steve Bechtel Training Series
Do you feel slow or static on most climbing moves or steer clear of dynamic moves? It might be a telltale sign of insufficient power if you're avoiding dynamic movement like the plague. In this podcast, we're joined by Steve Bechtel, who will unpack the critical role of power in climbing. We'll explore effective ways to train for power so you can be confident in your approach, clarify common misconceptions about what power training isn't, and discuss how to effectively integrate these strategies into your climbing programming. Join our of 3500 subscribers for articles and updates https://www...
2024-06-11
1h 04
Modus Cafe: Conversations Beyond Climbing
32. Why we choose NOT to climb hard
You don't have to project or climb your limit to climb hard in your sessions. In this podcast, we redefine what trying hard means, and it looks different depending on the session. Mercedes shares a bit about her training process coming back from an injury, and limit climbing is not in the cards for her. She shares what she does instead. Katja share her transition from strength phase to her current phase which includes some outdoor climbing. We also share some of our favorite drills to that help you improve your climbing capacity withou...
2024-06-04
35 min
Modus Cafe: Conversations Beyond Climbing
31. The Everyday Climbing Hero - Special Guest Alissa DeBernardo
Our special guest today shares her experience as a mom, training with little time, while in her fifties! She is seeing progress and finds joy in her training. Join us today as she shares her tips for training and how to keep consistent if you're a busy human. Enrollment is open for our climbing training membership, where we take care of your climbing training! Sign up here: https://www.modusathletica.com/stronger-together
2024-05-28
47 min
Modus Cafe: Conversations Beyond Climbing
30. Two Climbing Drills For maximum Impovement
At Modus, we love drills, and we do many of them! But we thought we would share two drills that are our favorite and our go-tos if you have minimal time or have a tough time deciding what you need to focus on. If you are a beginner, intermediate, or advanced climber, these two drills will change how you experience climbing, and as a bonus, you'll also become more confident. Katja shares her upcoming climbing plans and the importance of effective bouldering warm-ups, while Coach Merc introduces a game-changing drill that promises significant improvements in...
2024-05-21
29 min
Modus Cafe: Conversations Beyond Climbing
29. Specific Climbing Training | Steve Bechtel Training Series
Join Coach Merc & Katja from Modus Athletica and climbing coach Steve Bechtel from Climb Strong in an in-depth conversation on Specific Training for Climbing. We cover more nuanced climbing training topics, emphasizing the critical balance between general strength and specific climbing training. Learn from Steve's expert insights on various training boards, the role of technique over raw strength, and the effective use of video self-assessment to refine climbing skills. For climbers who aim to stay in the sport long-term while balancing performance, this episode offers perspectives on improving finger strength, understanding the importance of overall...
2024-05-14
1h 10
Modus Cafe: Conversations Beyond Climbing
28. Identifying Your Ego In Climbing | How It Holds You Back
There are subtle ways our ego can creep into our climbing sessions, especially when we are in "training" mode. This podcast discusses signs of ego, how we sabotage ourselves without knowing it, and how we avoid looking weak by sacrificing what's best for us. There is also a big difference between training and performing, which is important to define and realize if you are currently training. Check yourself before you wreck yourself.
2024-05-07
24 min
Modus Cafe: Conversations Beyond Climbing
27. Belonging In Climbing Spaces
Do you ever feel like you don't belong in climbing spaces? Or maybe you don't quite feel like a "climber" yet? This episode explores cultural reasons why this happens and what you can do if you want to "belong." This one was definitely a deeper more emotional episode, and I was happy to have the opportunity to discuss this one!
2024-04-30
33 min
Modus Cafe: Conversations Beyond Climbing
26. Climbing Training Burnout | Strategies For Success
If you ever feel heavy, like you're walking through mud with your training, or even having a hard time showing up at the gym, it could mean you are suffering from burnout. This happens to most folks to devote time and effort to a skill. The grind is real. In this episode, we give you a few things to consider to help you overcome burnout, or signs that you can might be reaching burnout. Join our of 3500 subscribers for articles and updates https://www.modusathletica.com/ Instagram: https://www.instagram.com/mod...
2024-04-23
28 min
Modus Cafe: Conversations Beyond Climbing
25. Building a Stronger Climber | Steve Bechtel Training Series
Here is the second episode in our training series with Steve Bechtel. We discuss the importance of general strength training for climbers as well as across our human lifespan. We discuss exercise selection, bodyweight vs resistance training, how to choose the right intensity, and Steve's favorite exercise. We still have our free pull-up masterclass available which you join here: https://www.modusathletica.com/pullup-masterclass-signup If you'd like to join our 12-week coaching program, hit this link https://www.modusathletica.com/pulling-strong
2024-04-16
1h 10
Modus Cafe: Conversations Beyond Climbing
24. How To Get Your First Pull Up
In this episode of Modus Cafe, Mercedes discusses the benefits of developing pull-up strength for climbers and non-climbers. She also covers the essential exercises to nail your pull-up and provides a pull-up program framework that you can start working on. If you'd like to get our free pull-up masterclass, join here: https://www.modusathletica.com/pullup-masterclass-signup If you'd like to join our 12 week coaching program, hit this link https://www.modusathletica.com/pulling-strong Some of the topics covered in this podcast: Pulling movement in climbing Pull-ups for women/sex...
2024-04-09
39 min
Modus Cafe: Conversations Beyond Climbing
23. Reframing Climbing Failure
In this episode, we discuss the impact of failure in the context of climbing. Failure is part of our beautiful sport, and as climbing coaches, we often see that failure can lead to feelings of inadequacy and unhappiness. We propose a slightly different approach to change or redefine failure, celebrating effort and progress rather than focusing on final achievements. We also question why near-successes are perceived as failures. Join our of 3500 subscribers for articles and updates https://www.modusathletica.com/ Instagram: https://www.instagram.com/modusathletica/ Check out our website: https://www.modusathletica.com/ Learn with us on YouTube...
2024-04-02
35 min
Modus Cafe: Conversations Beyond Climbing
22. The Long Haul: Transforming Climbing Training Into A Lifestyle
This episode embraces long-term, consistent training as a transformative lifestyle choice. Discover why dedicating a minimum of three months to training is just the beginning of experiencing significant enhancements in strength and endurance. We share insights on the pivotal role of tracking progress, physical and mental health impacts, and the art of redefining "training" to ensure clarity and purpose. With time, you'll experience the rewards of persistence and the beauty of adapting to the ebbs and flows of training life. Join our of 3500 subscribers for articles and updates https://www.modusathletica.com/ Instagram: https://www.instagram.com/modusathletica/ Check...
2024-03-26
28 min
Modus Cafe: Conversations Beyond Climbing
21. How To Train Climbing Endurance | Steve Bechtel Training Series
In this limited series, we welcome Steve Bechtel from Climb Strong to discuss the main facets of climbing training. We'll cover Endurance, Strength, Power, Power Endurance, Recovery, and Program design. In this episode, we will cover Endurance 101 for the climber who needs and wants to train endurance. We cover what the endurance energy system is, its role in climbing, assessments, how boulderers and sport climbers can train endurance, and chat about common mistakes and myths. We hope you enjoy this episode! If you have any questions, please comment below, and we'll answer them...
2024-03-19
1h 13
Modus Cafe: Conversations Beyond Climbing
20. Are Climbing Grades Really That Useful?
In this podcast episode, we talked about the subjective nature of climbing grades. We question the reliability of the grading system, highlighting the variability among climbers and potential bias. As we know, climbing should be viewed as a skill-based sport rather than being tied to a grade, so we offer some options on how to measure your own progress, and what value you should place on your climbing. We also share some of our favorite quotes about grades. Here the Intagram link to the post I was referring to. Please feel free to share your o...
2024-03-12
44 min
Modus Cafe: Conversations Beyond Climbing
19. Athletic Longevity - Invest in yourself Now
Healthy humans make healthy climbers. At Modus, this is our focus when we train our athletes. Our goal is to help athletes feel good, and perform well. Listen to today's episode to see which areas we focus on, and we highlight 3 aspects that you can take action on in your training. Did you know grip strength is a main measure of longevity? Being able to hang for 2mins means your at the top percentile for living a longer, healthier life. We have an amazing program dedicated to this! We train you to hang for 3mins, while improving...
2024-03-06
39 min
Modus Cafe: Conversations Beyond Climbing
18. Are You Stuck In A Plateau? Here's How To Overcome It
A plateau might not be what you think it is, but no matter what the definition is, if you feel stuck where you are at right now in your climbing, this podcast will help you understand where you can make changes, and possibly even change the perspective of your performance. If you want a training program that will help you change your current level of climbing, as well as help your technique, strength and flexibility, join our training membership, Stronger Together https://www.modusathletica.com/stronger-together We also have a free tr...
2024-02-27
32 min
Modus Cafe: Conversations Beyond Climbing
17. My Climbing Transformation | Katja's Story
Modus Coach Katja shares how she went from wanting to break into V6 to sending many V6's and climbing V7's in about 12 weeks working with Mercedes in her program, Modus Performance Training. She'll share some of how she got there and what you can do too. If you'd like to join Modus Performance Training, our next round starts February 26th! Hit this link for more info https://www.modusathletica.com/mpt Follow us on Instagram: https://www.instagram.com/modusathletica/ Check out our website: https://www.modusathletica.com...
2024-02-21
33 min
Modus Cafe: Conversations Beyond Climbing
16. Two Opportunities To Recover For Climbing
In this podcast, we got a little personal and talked briefly about what it was like living in Germany, and recent travels Mercedes did. Then, we dove into the two best opportunities for recovery, so that you can climb and feel your best. As we know, recovery is an important aspect of rest, but how do we do this so that it's not overwhelming? We hope to answer this in this podcast. We outline a few ways to easily include recovery and some bonus strategies so that you can recover just as hard as you...
2024-02-13
52 min
Modus Cafe: Conversations Beyond Climbing
15. Effective Warm-Ups For Specific Climbing Sessions
Warming up is more than just increasing blood flow to your muscles. We cover some lesser-known topics and reasons for warming up. We even go into how to change the warm-up based on the session type, for example, climbing endurance versus climbing projecting. If you want to get started with training, we have a webinar The Ultimate Guide To Your First Training Program that includes strength training with climbing drills. You can sign up for it right here: https://www.modusathletica.com/the-ultimate-guide-to-your-first-training-plan And we are excited to be running our 8-week training program starting...
2024-02-06
38 min
Modus Cafe: Conversations Beyond Climbing
14. Strength Training For Every BODY | How To Tailor Strength Training To Your Needs
In this podcast, we talk about the importance of strength training for climbers, and cover in-depth the 5 fundamental movement patterns that you should focus on as a climber and human. We talk about where to start with each one and how to progress or regress the exercises to suit your needs. We also talk about whether you actually need to train your end ranges as a newer trainee and the common mistakes that occur that lead to injury. We hope that this information arms you with the confidence to start strength training. We talked about the stick...
2024-01-30
48 min
Modus Cafe: Conversations Beyond Climbing
13. Benefits Of Strength Training
At Modus, we LOVE strength training, and we program it for all of our clients and members. To explain further why we do this, we decided to do a series on the importance of strength training. In this podcast, we discussed various aspects of strength training, including its benefits for climbers and the general public, the misconceptions and myths of strength training, and the importance of consistency and learning movement patterns. We also talked about the specific benefits and exercises for climbers. We also discussed the importance of intensity in strength training and the various m...
2024-01-23
38 min
Modus Cafe: Conversations Beyond Climbing
12. Resting Tactics On The Wall For Sport Climbing
Learn how to optimize your resting tactics and skills to stay on the wall longer. Resting on the wall is a skill; we cover the best way to start practicing this. For example, relaxing certain body parts, doing specific shake outs, focusing on specific parts of your body, focusing on breathing etc. We also talk about 1 trick you can do to change your focus on a sport climb. Want a jump start to your training? Sign up here to get instant access to our free Intro To Training Masterclass: https://www.modusathletica.com/masterclass
2024-01-16
19 min
Modus Cafe: Conversations Beyond Climbing
11. One Key Element To Climbing Training: Consistency
You don't need a fancy training program to get better at climbing. But what you do need is consistency. In this podcast, we cover tips on being more consistent as a busy human, and common pitfalls that you can avoid. This includes things you can do to create a habit, using placeholders if you can't make it to the gym, using the 80% rule and using the mantra of "anything is better than everything." Want a jump start to your training? Sign up here to get instant access to our free Intro To Training Masterclass: https...
2024-01-09
30 min
Modus Cafe: Conversations Beyond Climbing
10. More About Our Training Membership
In this episode, we talk about everything you can expect from our climbing training membership. Training can be overwhelming, if you're new or even if you're a seasoned climber. And we know it can be hard to get answers to your training questions. That's why we created Stronger Together training membership. If you'd like to join us, you can sign up here https://www.modusathletica.com/stronger-together Follow us on Instagram: https://www.instagram.com/modusathletica/ Check out our website: https://www.modusathletica.com/ Learn with us on YouTube: https://www.yout...
2024-01-02
35 min
Modus Cafe: Conversations Beyond Climbing
9. Successful Goal Setting For Next Year's Climbing
Goals setting doesn't have to be an overwhelming or complex thing to do. New Year's resolutions also get a bad wrap. So in this episode, we are going to approach goal setting together to help us get motivated, align our focus, and learn something deeper about ourselves. Putting some intention into our goal setting can prioritize what we really want in the next year. Get a pen and paper and let's do this! Enrollment is open for our climbing training membership, where we take care of your climbing training! Sign up here: https://www.modusathletica...
2023-12-28
41 min
Modus Cafe: Conversations Beyond Climbing
8. Four Breathing Techniques For Better Climbing
In today's podcast, Katja covers 4 breathing techniques you can add to your training or projecting days to see a change in energy and performance. The four breathing patterns we talk about: Pranayama, physiological sigh, nasal breathing, and forceful breathing. A breathing practice could help you be more present and slow down to enjoy what's around you. James Nester's book Breath Audiobook https://amzn.to/416xT6q or paperback https://amzn.to/4a6LG0Tcovers Follow us on Instagram: https://www.instagram.com/modusathletica/ Check out our website: https://www.modusathletica.com/ ...
2023-12-19
34 min
Modus Cafe: Conversations Beyond Climbing
7. Bad Habits To Avoid When Starting Training
There are many misconceptions about climbing training, especially if you are new to training. Some misconceptions are that you will automatically develop a routine if you start a program, or you start to believe in a certain progression and that your body will always respond the same way to training. In this podcast, we cover bad training habits that can be developed as a new trainee, and how to view training from a longevity perspective, slowly changing habits so that climbing training can be fun, structured, and doesn't have to involve suffering at the gym. Want a...
2023-12-12
14 min
Modus Cafe: Conversations Beyond Climbing
6. How to prepare yourself for your first session of training
Starting a training program can feel very overwhelming for a new trainee. You might feel very excited and overwhelmed at the same time. New trainees and climbers might not know how to use the equipment at the gym, or how to set up circuits etc. We will cover how to approach your first training session and program best so that you set yourself up for success! This is also great advice for someone who wants to get an edge on their new program without getting sore and frustrated their first week. ...
2023-12-05
22 min
Modus Cafe: Conversations Beyond Climbing
5. Beginner Hangboarding; Here's How To Start
Generally, there needs to be more education around hangboarding, if beginners should hangboard, and how to approach hangboarding if you're new to training. In this podcast, we will discuss how to start hangboarding as a beginner, what it means to start as a beginner, and things to avoid when you begin hangboarding. We have a whole hanging program that will improve your grip strength, shoulder strength and mobility, and your gateway into hangboarding: https://www.modusathletica.com/hanging-tough Join our of 3500 subscribers for articles and updates https://www.modusathletica.com/ Follow us on I...
2023-11-28
33 min
Modus Cafe: Conversations Beyond Climbing
4. When Should You Start Training?
This podcast revolves around reframing "When should I start training?" to "When is an optimal time to start training?" It also delves into the concept of climbing training, emphasizing that it doesn't have to be an all-or-nothing commitment, and instead a structured approach to improvement. Sign up here to get instant access to our free Intro To Training Masterclass: https://www.modusathletica.com/masterclass Want community and coaching support? Join our amazing group coaching membership Stronger Together: https://www.modusathletica.com/stronger-together Follow us on Instagram: https://www.instagram.co...
2023-11-21
20 min
Modus Cafe: Conversations Beyond Climbing
1. Five Simple Ways To Improve Your Training Session
We share 5 simple tactics to improve your next climbing session. If you feel tired, sore, have low motivation, or maybe you're just looking for a good boost, check out this episode to feel great in your next session. Jump start your climbing training and get instant access to our free Intro To Training Masterclass: https://www.modusathletica.com/masterclass Want community and coaching support? Join our amazing group coaching membership Stronger Together: https://www.modusathletica.com/stronger-together For one on one coaching and other support options click here https://www.modusathletica.com/store ...
2023-11-05
33 min
Modus Cafe: Conversations Beyond Climbing
3. Fear In Relation To Confidence
In this episode we redefine what fear is, how fear helps us, how it can hold us back, and the top two tips of how to manage fear in climbing. Join our family of 3500 subscribers for weekly articles and updates https://www.modusathletica.com/ Want community and coaching support, join our amazing group coaching membership Stronger Together: https://www.modusathletica.com/stronger-together For one on one coaching and other support options click here https://www.modusathletica.com/store Follow us on Instagram: https://www.instagram.com/modusathletica/ Check...
2023-11-05
27 min
Modus Cafe: Conversations Beyond Climbing
2. The Benefits Of Bar Hangs For Climbers
This is such a simple exercise that derives huge benefits for climbers. It's also a great way to develop the tissues for pulling, climbing, and hangboarding. Find out how to best apply this exercise to your climbing training. Here's the Lat assessment to measure your shoulder flexion https://youtu.be/gUAR5MIBFh8 Here's the link for our Hanging Challenge on Instagram highlights https://www.instagram.com/stories/highlights/18135577813099125/ The German Hang tutorial https://youtu.be/v0nsZ-u-_Vg The book I mentioned: Shoulder Pain? The Solution & Prevention John Kirsch MD https...
2023-11-05
20 min