The Strong AF Climbing Podcast

Join me in this podcast episode as I share the incredible journey of blending climbing and powerlifting in my life. I'll take you through the highs, lows, and transformative moments that emerged from the unique synergy of these two dynamic disciplines. Explore the unexpected connections, the physical and mental strength gained, and the profound insights discovered while navigating climbing and the sport of powerlifting. Look out for the special announcement at the end! Follow me on Instagram Join the In-Season Strength Program Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In this episode, Dr. Natasha Barnes, your host and strength and rehab coach for climbers, discusses the importance of inseason strength training for climbers. Here are the key takeaways: 1️⃣ Maintain Performance: Many climbers neglect strength training once their season begins, but this can have detrimental effects on your strength levels. By incorporating inseason strength training, climbers can maintain their performance throughout the season, leading to easier climbing, better grip strength, and improved ability to handle falls and challenging moves. 2️⃣ Durability & Injury Risk Reduction: Strength and durability are crucial for athletes to stay injury-free and perform at their best. Research shows that strength training can reduce the risk of injury by up to 66%! By continuing strength training inseason, climbers can better withstand the demands of climbing and prevent breakdowns that limit availability and performance. 3️⃣ Prevent Detraining & Maintain Gains: Don't let your hard-earned gains disappear. By maintaining your strength training throughout the season, you can prevent detraining and avoid starting from square one in the next offseason. Inseason strength training ensures long-term development and continuous improvement as a climber. If you're looking for guidance on inseason strength training for climbers, Dr. Natasha Barnes has just launched an in-season strength training program in her app. This program provides personalized programming, auto-regulation techniques, and a community forum for support and learning. Strengthen your climbing game and be Strong AF all season long! Follow me on Instagram Join the In-Season Strength Program Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In this episode, we'll be exploring the relationship between posture and muscle imbalances in climbers, and how it relates to pain and injury. We'll uncover some fascinating insights from recent studies that challenge traditional beliefs about posture and muscle imbalances. Do climbers need to do "antagonist" training? Do you really have a "bad" posture and is it a cause for concern? Should we be focusing on correcting posture to prevent injuries? Or are there other factors at play that we should be paying attention to? Be prepared to have your perspective on posture and muscle imbalances turned upside down. We'll be discussing the latest research findings, as well as sharing personal experiences and practical advice on how to approach training and injury prevention in climbing. Join me as we break down myths, explore the science, and empower you with knowledge to help you become stronger and injury-free. So get ready to challenge your preconceived notions about posture and muscle imbalances in this episode of the Strong AF Podcast! And don't forget, if you have any questions or suggestions, reach out to us. We'd love to hear from you. Let's dive in! Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

Did you know that our minds have the power to reverse the effects of a powerful opioid? That's right, a drug that can numb our pain can also be counteracted by our own thoughts and beliefs. You're probably wondering, how is this possible? It all comes down to the incredible complexity of how pain works and the intricate dance between our brains and bodies. Pain is not purely a physical sensation. It's a multifaceted experience rooted deep within our nervous system. And we're going to explore just how much control we have over this experience. In this episode, Dr. Natasha Barnes dives into the world of pain science, pain management and injury recovery. From back pain to elbow sensitivity, Natasha provides insights, personal experiences, and expert advice on how to navigate the challenges of pain and injury. Whether you're a climber or simply looking for ways to deal with pain, this episode will give you the tools and knowledge to reframe pain and work around it during training. Let's dive in! [00:02:04] Injury is inevitable for athletes; normalize it. [00:08:38] Powerful pain expectations reverse drug effects. [00:12:50] Power of the mind affects opioid potency. [00:17:35] Reframe pain, retrain response, address unhelpful thoughts. [00:22:50] Use CBT techniques to create and "evidence sheet", challenge negative beliefs and cognitive distortions. [00:23:43] Research suggests slap tears may not cause pain. [00:30:48] Self efficacy in rehab leads to better pain outcomes. [00:35:16] When to seek professional guidance. [00:41:48] Exercise even directly after surgery improves outcomes. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In this episode, we'll be discussing various strategies for warming up for your strength training session. Plus, we'll touch on the importance of using RPE (Rating of Perceived Exertion) to accurately gauge your effort level and adjust your training accordingly. So get ready to get warmed up and let's dive in! RPE calculator Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

Discover the transformative power of autoregulation in workouts! Learn how adjusting training intensity based on your daily performance can yield better results. Explore the importance of the Rating of Perceived Exertion (RPE) to select training loads effectively. Uncover the risks of rigid plans and one-rep max tests. Plus, find out how this approach can enhance creativity and productivity beyond physical training. It's all about maximizing gains while preventing burnout and injuries!

Explore effective strength training strategies tailored for climbers, with insights on creating time-efficient programs. Discover the significance of exercises selection, proper nutrition, and the need for progressive overload. Dive into research on optimal sets and repetitions for muscle growth while balancing climbing practice. Learn about tailored warm-up techniques and approaches to gradually increase resistance. Finally, uncover common misconceptions and find out how to maximize your strength training for better climbing performance.

Powerlifting competition recap. We talk about: What powerlifting is How a powerlifting competition works My training for the powerlifting competition How the competition went for me This probably won't be the MOST listened to episode but it was requested but listeners. Skip this one if you don't care about powerlifting. Next week we have an episode on strength training programming dropping so stay tuned! Check my other IG for videos HERE Join the Foundational Strength Program HERE Learn about working with me for coaching HERE Book an injury consultation HERE Follow me on Instagram

Climbers often overlook strength training, but it’s crucial for enhancing performance and preventing injuries. Discover why just climbing isn’t enough to build strength. Learn about recommended strength standards and effective training doses tailored for climbers. Dive into the health benefits of resistance training, including reduced injury risks and lower mortality rates. Find out how to create a balanced strength regimen that complements climbing practices and strengthens your skills.

Introducing the STRONG AF Climbing Podcast with your host Dr. Natasha Barnes. A podcast for climbers about managing injuries, getting stronger, and becoming more resilient! In this episode, we talk about what the podcast is going to be about, schedule for the podcast, format, and what else you can expect from this podcast. Mentioned in this podcast: Tom Herbert Kiley (Ky) Burnett The Struggle Climbing Show - Ryan Devlin The Nugget Climbing Podcast - Steven Dimmitt The Power Company Podcast - Kris Hampton & Nate Drolet The Messy Middle Podcast - Dr. Alyssa Olenick Lady Beta Podcast/Ambition Entrepreneur Podcast - Chelsea Murn  The Training Beta Podcast - Neely Quinn The Clinical Athlete Podcast - Quinn, Jared, John The Progression Health Podcast - Ross Adaptabilia - Mason & Chris You Are Made For More Podcast - Heather Campbell The Foundational Strength Program for Climbers