In this episode Natasha emphasizes the significance of consistency in training, discussing how it leads to long-term progress. She addresses common mental barriers like black and white thinking, encourages the creation of a minimum viable training plan, and highlights the importance of discipline over motivation. She also explains that progress is not linear and that fluctuations in performance are normal. She provides strategies for maintaining flexibility in training plans and adapting to life's challenges while staying committed to training goals.

Chapters

00:00 The Importance of Consistency in Training

03:06 Overcoming Black and White Thinking

04:53 Creating a Minimum Viable Training Plan

07:21 Discipline Over Motivation

10:01 Flexibility in Training Plans

12:15 Understanding Non-Linear Progress

15:19 The Role of Volume in Training

18:30 Embracing Fluctuations in Performance

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Today I’m pulling back the curtain on what the Foundational Strength Training Program actually is.

Because if you’ve ever looked at it and thought, “Eh, I could just get a program like this on ChatGPT or in a climbing training book” you are exactly who this episode is for.

Summary

In this episode, I’m diving into what the Foundational Strength Program (FSP) is really all about. This isn’t just a list of exercises, it’s a full support system designed to help climbers stay consistent with strength training all year long. I talk about why flexibility, coaching, and community are key to making real progress, and I walk you through everything that’s included in the program, from seasonal tracks and time-crunch options to workshops, pain and injury guidance, and free form checks in our private Discord. I also share who this program is designed for, who it’s probably not a great fit for, and why that clarity matters when you’re thinking about your long-term goals as a climber.

Takeaways

• The FSP is designed as a full support system for climbers.
• Many online programs fail to adapt to real-life situations.
• Strength training benefits not only climbing performance but also overall health.
• The FSP includes 15 different training programs for various needs.
• Community support is crucial for maintaining motivation and consistency.
• Workshops in the FSP help climbers become more independent in their training.
• Goal setting and planning are essential for long-term success.
• The program is not for those seeking quick fixes or handholding.
• Life's unpredictability requires a flexible training approach.

Chapters

00:00 Introduction to the Foundational Strength Program

02:50 The Importance of Real-Life Flexibility in Training

06:06 Comprehensive Support and Resources in the FSP

08:58 Understanding Who the FSP is For

11:50 Enrollment and Community Support in the FSP

15:04 Conclusion and Call to Action

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strength training, climbing, FSP, coaching, injury prevention, fitness program, auto-regulation, community support, goal setting, training flexibility

Takeaways from the episode:

• Strength training is essential for climbers.
• Feeling wiped out after lifting indicates a need for capacity building.
• General physical preparedness (GPP) is crucial for handling both climbing and lifting.
• Recovery involves sleep, nutrition, and proper training volume.
• Climbers should not jump into high-volume strength programs too quickly.
• Off-season training is vital for long-term climbing success.
• Planning your training year is important for maintaining performance.
• You can still climb while focusing on strength training.
• Nutrition plays a key role in recovery and performance.
• Strength training should complement climbing, not compete with it.

Summary:

In this episode of the Strong AF Climbing Podcast, Natasha discusses the importance of strength training for climbers and addresses common misconceptions about its impact on climbing performance. She emphasizes that if strength training consistently leaves climbers feeling sore or fatigued, it may indicate a lack of capacity or recovery rather than a flaw in the training itself. Natasha outlines the importance of building general physical preparedness (GPP), ensuring adequate recovery through sleep and nutrition, and the necessity of planning off-seasons for long-term success in climbing. She encourages climbers to adopt a balanced approach to training that supports their climbing goals without overwhelming their bodies.

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Join the Foundational Strength Program

Book an Injury Consultation

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