Lattice Training Podcast

In this in-depth episode, hosts Maddy Cope and coach Flo Tilley explore the intricate relationship between flow state, climbing performance, and mindset. Flow, often described as a state of effortless control and total absorption, is more than just a performance booster, it’s a transformative mental space where climbers feel deeply engaged and in sync with their challenges. Maddy and Flo dive into the science of flow, sharing practical techniques to cultivate this state by balancing skill and challenge, embracing playfulness, and applying mindfulness.Listeners will also learn how self-compassion plays a pivotal role in allowing climbers to quiet self-criticism and focus on being present. The hosts discuss how coaching can facilitate an individual’s exploration of their personal experiences, leading to breakthroughs in both mental strategies and climbing performance. Whether you’re battling mental barriers or looking to improve your performance, this conversation will help you tap into the flow state and find joy in your climbing journey.Takeaways:Flow is a natural experience that happens when skills and challenges align.Embracing playfulness and self-compassion can make it easier to access flow.Mindfulness helps slow down negative thoughts, creating space for peak performance.Coaching and self-reflection are powerful tools to enhance your mindset and approach to climbing.🎧 Dive into this episode now and learn how to cultivate flow, conquer mental barriers, and bring more joy into your climbing. Link in bio!The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

Join expert guests Steve Thompson, a senior lecturer and strength coach for British Diving, Dave Mason, a former GB team athlete and climbing coach, and Drew Ruana, who shares his insights on integrating strength training into climbing. They dive into the evolving role of weightlifting in enhancing climbing performance, discuss personalized training approaches, and explore mental hurdles athletes face. The conversation also touches on the importance of tailored conditioning strategies and balancing strength training with actual climbing practice.

Tom Randall, a climbing legend and co-owner of Lattice Training, shares insights from his experiences in the climbing world. He discusses the psychological aspects of climbing, including the importance of resilience and redefining success. Topics such as the 'letting it brew' mindset, pain management, and the balance between personal ambition and life challenges are explored. Randall also reflects on navigating personal struggles while maintaining a public persona, emphasizing the need for self-compassion in the pursuit of growth.

Drew Ruana, one of the strongest climbers globally, combines high-level climbing with a degree in computer science. In this engaging discussion, he shares his unique "Level 4 Beta" system for optimizing climbing efficiency. Drew delves into the mental aspects of climbing, tackling burnout, and emphasizes the significance of goal-setting and patience. He also reflects on balancing academics with his climbing passion and the importance of adapting training methods for long-term success. His insights reveal the mindset necessary to excel both physically and mentally in the climbing world.

Dr. Ed Gibson-Smith, an expert in nutritional considerations for climbing, joins cognitive behavioral nutrition coach Tom Herbert, pro climber Aidan Roberts, and climbing coach Maddy Cope, along with seasoned climber Andy Cave. They dive deep into the myths and realities of creatine for climbers. Topics include the supplement's impact on power vs. endurance, its implications for recovery, and concerns like the 'flash pump.' Personal experiences reveal how individual diets and training styles affect creatine's effectiveness, making for a fascinating exploration of this controversial supplement.

In this episode, Ollie Torr sits down with world-class climber Will Bosi, fresh off his impressive ascent of Excalibur (9b+). Will delves into the intricacies of his multi-year journey with the route, sharing insights into the beta refinements and the patience required to conquer one of the world's most challenging climbs. They discuss the significance of micro-beta adjustments, the balance between power and endurance, and the mental fortitude needed to tackle such formidable projects.Beyond Excalibur, Will reflects on his broader climbing journey, including his transition from competition climbing to outdoor pursuits. He shares experiences from notable ascents such as La Capella (9b) and his first ascent of King Capella (9b+) in Siurana, Spain. The conversation also touches on his groundbreaking repeats of some of the world's hardest boulder problems, including Burden of Dreams (V17) and Return of the Sleepwalker (V17), highlighting his versatility and dedication across climbing disciplines.Key Takeaways:Beta Breakthroughs: Discover how micro-adjustments in positioning and technique can unlock new levels of performance.Balancing Power & Endurance: Learn about the unique challenges presented by short, intense routes and how to train for them.Managing Conditions & Patience: Understand the importance of adapting to environmental factors and maintaining patience throughout long-term projects.Transitioning from Competition to Outdoor Climbing: Gain insights into Will's journey from the competition circuit to achieving remarkable feats on natural rock.Future Aspirations: Hear about Will's upcoming projects, including potential trips to Flatanger to explore routes like Silence (9c) and his ambitions within the UK climbing scene.👉 Don't miss this in-depth conversation with one of the world's leading climbers. Tune in now to gain valuable insights into the mindset, training, and perseverance behind some of the most challenging ascents in climbing history. Available on Spotify, Apple Podcasts, or wherever you listen!The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In this episode, Ollie Torr is joined by coach and physiotherapist Stian Christophersen to dive deep into the art and science of injury management in climbing. Stian shares his insights on balancing the training load, understanding pain perception, and the psychological tools that aid recovery. From the importance of optimism and goal-setting to the evolving role of technology in rehabilitation, this episode is packed with practical advice for climbers of all levels. Stian also dives into the fascinating concept of the “comfort crisis” – a phenomenon affecting modern athletes who avoid discomfort and challenges. He explains why stepping outside your comfort zone is essential for resilience, performance, and overall growth.Key Takeaways:Pain doesn't always equal injury – learn the difference.Early loading for injuries: why it works and how to start.The importance of optimism in injury recovery and beyond.Balancing intensity and volume in climbing training.Managing training load to reduce injury risks and maximise performance.👉 Don’t miss this deep dive into climbing injury management's practical and psychological aspects. Tune in now to learn how to train smarter, recover faster, and climb stronger. The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

In this episode, Lattice coach Ella Russell chats with climbing icon Melissa Le Nevé to dive into her incredible journey from competition success to legendary outdoor ascents. Melissa shares her experiences, from claiming the first female ascent of the iconic Action Direct (9a / 5.14d) in the Frankenjura to her current project on the historic Dreamtime (8C / V15) in Ticino.They explore Melissa’s unique approach to training, including her recent gains in finger strength, her passion for combining climbing with paragliding, and how she balances bouldering, sport climbing, and multi-pitch routes like Le Voyage (E10 7a) and Delicatessen (8b / 5.13d). Whether you're seeking training inspiration or simply love hearing from the greats, this episode offers something for everyone.Key TakeawaysMelissa’s transition from competitions to iconic outdoor challenges.Behind the scenes of her first female ascent of Action Direct and her ongoing work on Dreamtime.The difference between French and British training approaches and how Melissa saw surprising finger strength gains.How paragliding complements her climbing lifestyle.Her plans for future projects, including Biography (9a+ / 5.15a) and Bon Voyage (9a E12).Don’t miss this epic episode! Listen now on Spotify, Apple Podcasts, or your favourite podcast platform.The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

Coach Cam Hartley, a climbing coach at Lattice Training, joins climber Maddy Cope to bust endurance training myths in climbing. They delve into the effectiveness of low-intensity steady state (LISS) versus high-intensity interval training (HIIT) and how climbers can personalize their training. Cam introduces a five-step self-experimentation method for optimizing performance, emphasizing recovery and training balance. Packed with practical insights, this discussion is perfect for anyone looking to elevate their endurance skills on the rock!

In this episode of the Lattice Training Podcast, host Tom Randall chats with climber and coach Billy Ridal about his recent free ascent of The Nose on El Capitan. They explore Billy's journey from competition climbing to the world of big walls, discussing the physical preparation, mental resilience, and tactical planning essential for success on one of the world’s most iconic climbs.Billy shares his insights on transitioning to big wall climbing, the endurance training required, and how his competition experience played a crucial role. The discussion also highlights the upcoming film, The Nose Job, set to release on November 7th, which captures Billy’s and Alex Waterhouse's climb of The Nose. Their journey from the competition circuit to Yosemite's big walls is a tale of adaptation, physical preparation, and mental resilience on one of the world's most iconic routes.If you're curious about the skills, strategies, and mindset needed for big wall climbs, this episode is packed with valuable insights from one of the sport’s rising stars.Key Takeaways:Billy Ridal's free ascent of The Nose on El CapitanHow competition climbing skills apply to big wallsEndurance training and preparation for big wall climbingHighlights from the upcoming film The Nose JobJoin Tom and Billy for an in-depth discussion that offers a mix of technical advice and gripping adventure stories from the world of big wall climbing.The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.