The Nugget Climbing Podcast

Justin Salas is a legally blind climber who is a 6x National Champion and the 2018 World Champion. He’s also climbed up to V11 outside. We talked about what his visual experience is like, the psychology of an invisible disability, assistive technology, how he climbs, sight guides, projecting tactics, building out a van, the Olympics and paraclimbing competitions, visualization, being a changemaker, and much more.Holiday Gift Ideas:patreon.com/thenuggetclimbing/giftGift a Patreon subscription 👆frictitiousclimbing.com/products/the-nugThe NUG 👆thenuggetclimbing.com/shopHello Friends merch 👆Mad Rock:madrock.comUse code “NUGGET10” at checkout for 10% off your next order.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Mark and Julie Calhoun, and Yinan LiuShow Notes:  thenuggetclimbing.com/episodes/justin-salasNuggets:(00:00:00) – Intro(00:01:23) – Pulley injuries(00:05:26) – Vanlife(00:11:01) – Justin’s visual experience(00:15:35) – An invisible disability(00:23:37) – “Yes I’m blind, no I’m not.”(00:27:55) – Faces(00:30:45) – Losing his vision(00:35:59) – Denial, gratitude, & bad days(00:40:58) – BMX & getting into climbing(00:44:49) – Coping mechanisms(00:48:36) – Assistive technology(00:54:34) – How he climbs(01:02:26) – His first day of climbing(01:10:59) – Sight guides(01:22:34) – Footholds(01:25:29) – Stamina training(01:28:21) – Fred’s Cave & projecting tactics(01:33:14) – Getting inspired(01:36:34) – Texas Hold Em(01:37:32) – Assessing landings(01:41:31) – Downclimbing & approaching(01:45:04) – Toothpaste(01:47:58) – Specialized bikes(01:51:42) – Asking for help(01:57:54) – April(02:05:47) – Building out a van(02:10:09) – Vegas(02:12:56) – Nature is healing(02:15:37) – Overcoming fear(02:24:55) – Mitigating risk(02:27:29) – What drives Justin in climbing(02:30:48) – The Olympics & paraclimbing competitions(02:39:39) – Blind visualization(02:46:48) – Building a mental map(02:50:11) – Changemaker(02:54:40) – Faith(03:01:04) – Curiosity & learning(03:04:31) – A beautiful question from Andy(03:11:28) – “A house divided will fall.”

Eric Jerome is a V15 climber and prolific bouldering developer. We talked about getting hit by a drunk driver, how his injury led to a paradigm shift, why he is actively caring less about climbing, seeking the minimal effective dose, developing new boulders in the Flaming Gorge and The New, buying a house, his career with KAYA, the gamification of climbing, and much more.Holiday Gift Ideas:patreon.com/thenuggetclimbing/giftGift a Patreon subscription 👆frictitiousclimbing.com/products/the-nugThe NUG 👆thenuggetclimbing.com/shopHello Friends merch 👆Mad Rock:madrock.comUse code “NUGGET10” at checkout for 10% off your next order.PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Green Chef:greenchef.com/NUGGET50Use code "NUGGET50" for 50% off your first box plus 20% off your next two months.Become a Patron:patreon.com/thenuggetclimbingWe are supported by these amazing BIG GIVERS:Michael Roy, Mark and Julie Calhoun, and Yinan LiuShow Notes:  thenuggetclimbing.com/episodes/eric-jeromeNuggets:(00:00:00) – Intro(00:02:12) – Hit & run(00:04:42) – The recovery process(00:07:57) – A paradigm shift(00:10:55) – The Top 100 project(00:13:23) – A really fun game(00:17:08) – A healthier relationship with climbing(00:21:02) – Body type & relationship with food(00:25:12) – Finger strength & volume as a heavier climber(00:33:33) – Minimal effective dose(00:40:59) – Cycling projects & developing(00:49:02) – A new bouldering area in Utah(01:00:57) – Documenting new boulders(01:08:00) – Bouldering in The New(01:11:47) – Buying a house in West Virginia(01:32:37) – House swaps & gratitude(01:37:45) – More about The New(01:46:09) – Life going forward(01:50:02) – Summer vibes in The New(01:53:15) – Best lines in the UK(01:55:09) – Eric’s career with KAYA(02:03:19) – Building a database(02:07:25) – Gamification & misconceptions about KAYA(02:17:38) – Upcoming KAYA features(02:21:02) – Wrap up & EXTRA teaser

Beth Rodden is one of the best female rock climbers of all time. We talked about her kidnapping in Kyrgyzstan, facing backlash after her divorce, reflections on her climbing career, her history with Magic Line, disconnecting self-worth from achievement, the unwinnable game of climbing, personal evolution, why she loves human stories, and much more. Her new book, A Light Through the Cracks: A Climber’s Story is available now.Become a Patron:patreon.com/thenuggetclimbing BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Mad Rock:madrock.comUse code “NUGGET10” at checkout for 10% off your next order.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Mark and Julie Calhoun, and Yinan LiuShow Notes:  thenuggetclimbing.com/episodes/beth-roddenNuggets:(00:00:00) – Intro(00:00:54) – Injuries(00:03:28) – Writing her book(00:08:14) – Excavating memories(00:11:05) – Coming around to therapy(00:13:59) – Living in fear(00:16:13) – Kyrgyzstan(00:21:45) – More excavation & therapy(00:27:06) – Putting the book together(00:28:29) – A shared experience(00:37:45) – Being honest(00:44:03) – Not reading Tommy’s book(00:47:39) – Facing backlash(00:56:11) – Reductionism(01:00:55) – Family trips with the Caldwells(01:05:24) – Reflecting on her climbing career(01:10:48) – Magic Line(01:18:53) – Self-worth, achievement, & change(01:29:49) – An unwinnable game(01:36:30) – Evolution & human stories(01:40:18) – Favorite memoirs(01:44:28) – The next level down(01:46:42) – Feedback & criticism(01:51:27) – Her feelings about her book(01:54:10) – Where to buy Beth’s book(01:55:14) – Wrap up & EXTRA teaser

Chris Sharma is one of the greatest climbers of all time. We talked about his rapid ascension as a teenager, the knee injury that almost ended his career, why La Dura Dura was a turning point, reinventing ourselves as climbers, the importance of finishing what you start, what he does in the off-season, mini objectives, embracing competition, finding contentment, having kids, and much more. Become a Patron:patreon.com/thenuggetclimbing Crimpd:crimpd.comOr download the Crimpd app for free!PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Mad Rock:madrock.comUse code “NUGGET10” at checkout for 10% off your next order. We are supported by these amazing BIG GIVERS:Michael Roy, Mark and Julie Calhoun, and Yinan LiuShow Notes:  thenuggetclimbing.com/episodes/chris-sharmaNuggets:(00:00:00) – Intro(00:01:48) – Community & climbing alone(00:07:15) – A rapid ascension & crashing down(00:10:32) – Knee injury(00:13:29) – Reinventing our relationship(00:17:27) – La Dura Dura(00:20:07) – New challenges(00:27:32) – Chapters(00:29:59) – Finding the sweet spot(00:36:46) – Biographie & traveling in Asia(00:41:58) – Persistence & evolution(00:48:22) – Finishing what you start(00:52:32) – Should or should not(00:59:18) – Sleeping Lion & speed climbing(01:03:55) – First Round First Minute(01:11:17) – Paris Olympics(01:13:21) – Le Blonde & Perfecto Mundo(01:15:48) – Playfulness & mini objectives(01:19:43) – DWS during the off-season(01:27:21) – Santa Linya(01:32:30) – US Lead Nationals & competing again(01:40:17) – Paris 2028(01:46:32) – Embracing competition(01:50:00) – The next generation(01:54:12) – The media churn(01:57:22) – JB Tribout’s advice(02:00:22) – “It’s cool to do hard shit. ”(02:05:18) – Finding contentment & having kids(02:12:32) – Ferrari(02:16:16) – Magic(02:19:12) – More psyched than ever(02:21:24) – Climbing for other people(02:25:10) – Wrap up & EXTRA teaser

Thomas Huber is a German rock climbing and mountaineering legend. We talked about his most recent expedition to Pakistan, how to have fun at basecamp, exploring the impossible, his first trip to Buoux as a teenager, beer diets, his relationship with his brother Alex, challenges, silver linings, partying with the Stone Monkeys in Yosemite, his new book Freiheit, and much more.Become a Patron:patreon.com/thenuggetclimbing Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/thomas-huberNuggets:(00:00:00) – Intro(00:01:25) – Many valleys(00:04:53) – Hunting(00:14:39) – Staying young(00:16:29) – Thomas’ recent trip to Choktoi(00:27:12) – Lessons from expeditions(00:31:05) – Party in basecamp(00:35:48) – The Pakistanis’ relationship with climbing(00:45:48) – Exploring the impossible(00:51:12) – Understanding why accidents happen(00:55:50) – Sport climbing at age 57(00:57:45) – Mountaineering holiday(01:01:17) – Beer break(01:02:37) – Early training(01:09:36) – Part of the evolution(01:11:42) – His first trip to Buoux(01:13:53) – Inspiration & training setup(01:19:11) – Finger strength in his 50s(01:20:55) – 9a & beer(01:27:36) – Reaching the world stage(01:30:38) – His relationship with his brother Alex(01:37:29) – Proudest accomplishments with Alex(01:39:31) – Challenges & silver linings(01:46:17) – Yosemite & the Stone Monkeys(01:54:00) – Patagonia(01:56:09) – El Nino on El Cap(01:58:39) – The man-powered rappel(02:00:45) – Keeping their stories alive(02:06:24) – Freiheit

Moe’s Valley access is under threat! Todd Perkins returns to the show to talk about what is happening with Moe’s Valley, what actions are being taken to protect it, and what we can do to help. You can sign the petition here!Sign the Petition:Petition to Permanently Protect the Greater Moe’s Valley Area(https://docs.google.com/forms/d/e/1FAIpQLSf3winkzQEwb-NI9TPPIW0yaEo1iLcifw43N0sCS5X9sW3nhQ/viewform)More Links:stgeorgeclimberscoalition.orgShow Notes:  thenuggetclimbing.com/episodes/todd-perkins-returnsNuggets:(00:00:00) – A few thoughts about my political episode with Kaizen(00:02:16) – Intro(00:03:34) – A splash of cold water(00:04:33) – What’s going on with Moe’s Valley(00:10:24) – Todd’s early days in Moe’s(00:13:30) – Moe’s has it’s place(00:14:04) – The petition & upcoming hearings(00:17:46) – Fundraising(00:21:18) – Stories from Todd(00:27:56) – Striking a balance(00:30:58) – Todd’s health & climbing(00:33:00) – Top secret information(00:34:02) – Wrap up

Fundamentals Season 2 (Part 6 of 6) — If you climb long enough, you’ll inevitably hit a plateau. In part 6, Jesse and I share our top tips and pitfalls for how to break through plateaus and continue progressing in your climbing. We cover the importance of focusing on skills rather than grades, doubling down on the basics, how to continually progress as a climber, and much more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Check out the Tension Board 2:tensionboard.com/nuggetOr use the Tension app to find a TB2 near you.BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-6Nuggets:(00:00:00) – Intro(00:01:21) – Our longest plateaus(00:03:50) – Jesse’s Tip #1: Think long-term(00:08:10) – Steven’s Tip #1: Get focused and make sure everything you are doing has a reason behind it(00:10:51) – Jesse’s Tip #2: Focus on objectives instead of grades(00:14:17) – Steven’s Tip #2: Consider rebuilding from the ground up(00:17:29) – Jesse’s Tip #3: Focus on your climbing skills and not the grades(00:28:34) – Steven’s Tip #3: Do more of what you haven’t been doing(00:33:24) – Jesse’s Tip #4: Double down on the basics (sleep, nutrition, stress, etc.)(00:37:19) – Long rests & rewarming up(00:38:12) – Steven’s Tip #4: Consider changing your circumstances(00:42:40) – Pressure testing your assumptions(00:44:12) – Creative home walls(00:45:06) – Steven’s Pitfall #1: Doing more of what you’ve been doing(00:45:49) – Jesse’s Pitfall #1: Overtraining(00:50:32) – Steven’s Pitfall #2: Getting captured by other people’s agendas(01:00:46) – Jesse’s Pitfall #2: Too much limit checking(01:04:27) – What to do when you run out of routes or boulders to progress through(01:09:21) – Steven’s Pitfall #3: Switching styles too often(01:12:43) – Jesse’s Pitfall #3: You’re not actually plateaued, you’ve just built a tower(01:15:01) – Area-specific pyramids(01:19:48) – That’s a wrap on season 2!

Kaizen Asiedu is a Harvard graduate in philosophy, an Emmy winner, and a life coach. We talked about our political backgrounds and values, what happened to RFK Jr, the health crisis in the US, foreign wars, how the coming election could affect the future of democracy, mainstream media, censorship and free speech, abortion, the steel man case for Kamala and Trump, and much more.Join Kaizen’s Courage Collective:skool.com/courageShow Notes:  thenuggetclimbing.com/episodes/kaizen-asieduNuggets:(00:00:00) – Kaizen's Emmy(00:04:22) – My political background, the health crisis, & RKF Jr(00:11:01) – My algorithm breaking & discovering Kaizen(00:12:46) – What Kaizen does(00:14:32) – Kaizen’s political journey(00:21:13) – Kaizen’s awakening(00:28:35) – Becoming a life coach(00:31:51) – The media, our legal system, & Trump(00:39:15) – How the media portrays RFK Jr, & the “white supremacists are very fine people” narrative(00:43:16) – Kaizen’s experience talking about Trump(00:46:25) – Nuance & the power of being truthful(00:51:13) – Media bias, the influence of advertising, & polarized perceptions(00:56:12) – Incentives drive everything(00:57:14) – Tulsi Gabbard, Joe Biden’s cognitive decline, & and the DNC appointing Kamala Harris(01:02:09) – Kaizen’s political journey continued(01:10:12) – Priorities(01:12:00) – What is America?(01:14:15) – What does a “great” America actually look like?(01:20:57) – Government corruption, Hunter Biden’s laptop, censorship, & free speech(01:29:48) – Why this election is bigger than Trump vs. Harris(01:32:35) – Why I feel frustrated with US politics(01:35:34) – My health journey & why I care about the health crisis(01:40:52) – The sick care system & our food system(01:42:13) – Monsanto, GMO crops, Roundup, glyphosate, Bayer, & cancer lawsuits(01:47:47) – How much we spend managing chronic disease(01:50:40) – Sense vs. dollars(01:53:32) – The health crisis is fundamental(01:59:34) – Ripple effects(02:01:47) – Pharma & conflicts of interest(02:02:30) – Voting with our dollars(02:07:57) – Taking responsibility(02:09:15) – Synergistic effects(02:10:24) – Abortion, racism, & what happens if Trump wins(02:23:59) – Inviting curiosity & losing perspective(02:27:24) – Steel man argument for Kamala Harris(02:32:25) – Mass deportation(02:37:48) – Steel man argument for Trump(02:41:34) – January 6th(02:44:17) – Mail-in ballots & voter ID(02:48:26) – My final thoughts(02:50:41) – Kaizen’s final thoughts & The Courage Collective

Felipe Camargo is a professional climber from Brazil and the first South American to climb 9b (5.15b). We talked about his humble beginnings in climbing and selling soda to fund his first competition, training for 5.15 on a 3-meter spray wall, how signing with Red Bull changed his life, why we climb, what he learned from Patxi Usobiaga, his new film Tropical Lines, climbing hotspots in South America, his current projects, and much more.Become a Patron:patreon.com/thenuggetclimbing Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order.PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Mad Rock:madrock.comUse code “NUGGET” at checkout for 10% off your next order.Crimpd:crimpd.comOr download the Crimpd app for free! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/felipe-camargoNuggets:(00:00:00) – Intro(00:01:17) – Felipe’s intro to climbing(00:03:43) – Training on a small spray wall(00:05:54) – Ultimate Beastmaster(00:08:53) – Becoming the first South American to climb 9b(00:12:35) – Selling soda to fund his first competition(00:14:42) – World Championships in Spain(00:16:17) – Early sponsorships & traveling(00:19:57) – Signing with Red Bull & TNF(00:25:45) – Representing South America(00:26:56) – Papichulo 9a+ (5.15a)(00:28:33) – Goal oriented(00:34:20) – “Why do we do this?”(00:40:30) – Gancho Perfecto 9a+ (5.15a)(00:41:46) – Full Journey & Perfecto Mundo(00:44:20) – Training on a spray wall(00:47:44) – Learning from Patxi Usobiaga(00:50:56) – Being smarter with training(00:54:29) – When to specialize(00:57:22) – Felipe’s training as a kid(00:59:48) – Tropical Lines(01:08:28) – Climbing conditions in Brazil(01:10:26) – Crags in Brazil(01:14:32) – Hotspots in South America(01:17:36) – More about Tropical Lines(01:19:20) – Auto Retrato 9a+(01:21:05) – The Grand Illusion V16(01:25:29) – Full Journey 9b (5.15b)(01:27:40) – El Bon Combat 9b (5.15b)(01:28:23) – Endurance on the Moonboard(01:33:35) – Wrap up & EXTRA teaser

Matt Heyliger guides me through rehab for a minor A2 pulley injury. We talk about how the injury happened, what I should have done to nip it in the bud, the remodeling phase, when to do density hangs, when it's ok to push it, thoughts on taping, pain threshold testing, acupressure rings, how to climb around a pulley injury, and more. Stay tuned for part 2 next week. Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:17:15.*Watch the uncut video interview here!patreon.com/thenuggetclimbingMartin's Original Episode:EP 143: Matt HeyligerWork With Matt:www.sendagain.coNuggets:(00:00:00) – Banter with Matt(00:03:47) – Overview of my finger injury(00:06:42) – What I should have done(00:17:44) – Remodeling & density hangs(00:23:12) – The injury timeline(00:25:00) – When to push it & thoughts on taping(00:27:40) – Recap of our first PT session (not recorded)(00:29:49) – Maintaining strength & avoiding barbells(00:33:56) – 4x loading per day (6 reps of 10 seconds on, 20 seconds off)(00:37:37) – BFR(00:40:02) – Finger pain threshold testing(00:46:27) – How I felt after finger testing(00:47:40) – Planning out my climbing(00:53:00) – Palpation & massage(00:57:04) – Acupressure rings(00:58:30) – The next phase of loading(01:05:52) – Too many moves in a session(01:07:34) – How to climb around a minor pulley injury(01:09:41) – Tetris(01:11:00) – Testing with tape(01:12:11) – Plans for the coming week

Fundamentals Season 2 (Part 5 of 6) — Injuries suck. And unfortunately, they happen to most of us who push against our limits. In part 5, we talk about what to do when you get injured. We cover the emotional and psychological side of injuries and share some tips and pitfalls to help you get back to climbing stronger than ever.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsRevival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month.KAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-5Nuggets:(00:00:00) – Intro(00:00:19) – Injuries we thought we wouldn’t come back from(00:05:02) – Caveats, & the inevitability of injury(00:09:19) – Jesse’s Tip #1: When you do get injured, see the most experienced climbing-specific professional that you can afford as soon as possible(00:11:07) – Bonus Tip: Be persistent with your doctor and take control of your future(00:14:23) – Steven’s Tip #1: Know that it’s going to be ok(00:16:04) – Jesse’s Tip #2: Understand the relationship between velocity and volume(00:19:07) – Steven’s Tip #2: Let yourself experience whatever emotions come up(00:27:08) – Jesse’s Tip #3: Find ways to keep loading or climbing(00:31:19) – My best onsight season ever(00:35:07) – Steven’s Tip #3: Treat rehab like training (and how I rehabbed my first pulley injury)(00:38:41) – Jesse’s Tip #4: Protect your identity(00:43:16) – Steven’s Tip #4: Take a break from the climbing world if you need to(00:46:59) – Jesse’s Pitfall #1: Seeing a medical pro who doesn’t understand your sport/identity(00:52:40) – Steven’s Pitfall #1: Testing/checking your injury constantly(00:57:28) – More finger rehab tips(00:58:53) – Jesse’s Pitfall #2: Ignoring it for too long (give your injury a chance to self-resolve)(01:07:18) – Steven’s Pitfall #2: Thinking of yourself as fragile or prone to reinjury after an injury(01:09:54) – Jesse’s Pitfall #3: Being negative (talking and thinking negatively about your injury)(01:14:13) – Steven’s Pitfall #3: Trying to rush the process(01:15:27) – Bonus Tip: Upper body injury = walk a lot. Lower body injury = Pull-ups.(01:15:42) – Wrap up

Molly Beard was the first female L5 routesetter in the US. We talked about what climbing gyms were like in the 90s, how she got started in routesetting, learning the language of movement, getting her L5, dealing with misogyny, staying up to speed on setting trends, how to have longevity as a routesetter, budgeting your body dollars, advice for young routesetters, and much more.Become a Patron:patreon.com/thenuggetclimbing Ocelot Grips:ocelotgrips.com/nuggetUse code “The Nugget loves cats” to save 35% off MSRP.Fill out their Google form and enter to win one $500 hold credit.Crimpd:crimpd.comOr download the Crimpd app for free!PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Green Chef:greenchef.com/nugget50Use code "nugget50" for 50% off your first box plus 20% off your next two months. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/molly-beardNuggets:(00:00:00) – Intro(00:01:34) – The Murder Room(00:06:01) – How I met Molly 15 years ago(00:10:02) – Molly’s background(00:12:50) – Climbing gyms in the 90s(00:14:45) – The language of movement(00:20:54) – Becoming the puppet master(00:29:14) – Routesetting in the 90s(00:32:35) – Getting paid to set routes(00:34:36) – The power of climbing(00:35:49) – Getting her L5(00:44:53) – Facing misogyny in routesetting(00:51:21) – The progression of routesetting(00:57:57) – Staying up to speed with the trends(01:00:54) – Coordination(01:02:34) – Specializing in lead(01:04:55) – Youth comps & the next generation(01:06:50) – Longevity as a routesetter(01:12:10) – A tide shift(01:18:29) – Molly’s current job & recent injuries(01:22:08) – An evolving relationship with climbing(01:24:49) – Finding separation(01:35:20) – Body dollars & Jiu-Jitsu(01:39:10) – Moving to Hood River(01:43:06) – Advice for young routesetters(01:47:25) – Where is climbing going?(01:52:14) – Splitting the field(01:56:17) – “Be less judgemental.”(02:01:52) – Wrap up & EXTRA teaser

Fundamentals Season 2 (Part 4 of 6) — Everybody wants stronger fingers. In this episode, Jesse and I share our top tips and pitfalls when it comes to building functional finger strength for climbing. We cover our favorite finger training methods, key principles to follow, how to apply your strength to the rock, how to avoid finger injuries, the power of consistency, and much more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.KAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO.Check out the Tension Board 2:tensionboard.com/nuggetOr use the Tension app to find a TB2 near you.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-4Nuggets:(00:00:00) – The NUG(00:01:19) – Two things that have improved Jesse’s finger strength(00:04:12) – Using climbing to gain finger strength(00:07:53) – Overview(00:09:05) – Steven’s Tip #1: Do something simple enough that you can be consistent with it, and do it for a very long time(00:11:02) – Examples of simple consistency(00:13:48) – Climbing on a board(00:18:14) – Jesse’s Tip #1: You probably don’t need much finger training(00:19:37) – Maintaining finger strength on a trip(00:21:50) – Steven’s Tip #2: Use big edges to get strong and use small edges to apply that strength to the rock(00:31:28) – Jesse’s Tip #2: Understand the adaptations from different styles of training(00:37:41) – Owning the hold(00:38:43) – Finger curls/active flexion(00:42:53) – Building forearm capacity and endurance(00:44:08) – Rate of force development(00:46:12) – Wall crawls/crimp crawls/low gear(00:48:33) – Steven’s Tip #3: Own the hold(00:53:32) – RPE and 10-second hangs(00:56:32) – Jesse’s Tip #3: Practice grips on the wall(01:01:28) – Steven’s Tip #4: Train a variety of grip types(01:11:54) – Bonus Tip: The Ladder Program(01:14:56) – Jesse’s Pitfall #1: Training too heavy(01:17:20) – Genetric freaks and the 200 lb goal(01:18:25) – Steven’s Pitfall #1: Not considering how you climb when you train your fingers (i.e. Your finger training should be specific to you)(01:22:26) – Jesse’s Pitfall #2: Doing your finger training when you’re tired(01:24:38) – Watching Tyler Nelson one-arm hang a 15mm edge when tired(01:27:53) – Rate of Force test(01:29:28) – Steven’s Pitfall #2: Switching protocols too often(01:30:30) – Jesse’s Pitfall #3: Too much “perfect” edge training(01:34:44) – Steven’s Pitfall #3: Stressing out about which protocol is “the best”(01:36:30) – “It takes years”(01:38:18) – Bonus Tip: N=1(01:39:55) – Wrap up

Alex Megos is a German professional climber and a living legend. He recorded this podcast from the Flatanger campground during his recent sending spree in Norway. We talked about sending Change 9b+, why he is practicing his kneebar skills, future 9b+ and 9c projects, what it meant to him to send Bibliographie, his America Tour in 2013, how onsighting Estado Critico changed his career, making changes to reach his full potential, how many carrots he eats in a day, future competition goals, and more.Become a Patron:patreon.com/thenuggetclimbing PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Crimpd:crimpd.comOr download the Crimpd app for free!Check out the Tension Board 2:tensionboard.com/nuggetOr use the Tension app to find a TB2 near you. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/alex-megosNuggets:(00:00:00) – Intro(00:02:38) – Change 9b+, kneebars, and two 9a’s(00:09:35) – His 9b project in Flatanger(00:10:26) – 9b+ & 9c projects(00:14:45) – Bibliographie(00:20:00) – Germans are easy to talk to(00:21:08) – The America Tour(00:34:59) – Becoming a professional climber(00:38:07) – Onsighting Estado Critico 9a(00:43:59) – Fighting his way up Change(00:45:51) – Leg pump(00:46:55) – Falling in love with Norway(00:48:38) – The stress of projecting in Flatanger(00:50:01) – His peak shape in 2017(00:52:34) – Resting more to reach his full potential(00:55:47) – 13 training sessions in a week(00:57:34) – Working on climbing with less tape(01:02:59) – Going vegan to sweat less, & avoiding processed food(01:05:50) – Carrot consumption(01:07:51) – Olympics(01:11:31) – Bouldering competitions(01:12:51) – The board master(01:14:37) – Outdoor bouldering(01:16:00) – Wrap up

Another phone call with Ron Kauk.Donate to Sacred Rok if you wish:sacredrok.org 

Fundamentals Season 2 (Part 3 of 6) — In part 3, we step into the weight room. We cover weight training fundamentals, including the SAID principle, progressive overload, RPE, autoregulation, the big 4, and the rule of 10. We also discuss why we both lift, why climbers should train differently than weight lifters, programming ideas, common mistakes, and more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.Crimpd:crimpd.comOr download the Crimpd app for free!BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-3Nuggets:(00:00:00) – The NUG(00:01:21) – Why Jesse lifts weights(00:04:43) – Why I lift weights(00:06:19) – The safety of weightlifting(00:07:03) – Low-hanging fruit(00:08:06) – Jesse’s Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)(00:12:36) – How I use RPE, & a big mistake I made early on in my lifting(00:13:16) – Other forms of RPE(00:16:11) – A study on reps in reserve (RIR) lifting(00:16:50) – A basic understanding of anatomy (ExRx.net)(00:18:20) – Steven’s Tip #1: Train like an athlete in another sport, not like a weight lifter(00:18:54) – The Big 4 (push, pull, hinge, squat), & an example program(00:21:56) – The 10 Rep Rule(00:25:13) – Jesse’s Tip #2: Learn how to modify your training(00:35:47) – How to progress primary & accessory exercises(00:37:26) – Why you should start with a compound exercise(00:38:25) – Steven’s Tip #2: It’s ok to focus on the bare essentials(00:40:43) – Way too much pulling training(00:41:30) – Step #1 for new lifters(00:44:07) – Drew Ruana bench press example(00:45:42) – Jesse’s Tip #3: Load is more important to pay attention to than form(00:47:30) – Steven’s Tip #3: Get specific strategically, and only after you build a base(00:49:42) – Jesse’s Tip #4: You may need to reduce your climbing volume to adapt to your weight training(00:55:52) – Bonus Tip: Learn about hardstyle training(00:58:27) – Steven’s Pitfall #1: Doing either too much or too little(01:01:14) – Jesse’s Pitfall #1: Going ham(01:01:14) – Bonus Pitfall: Not taking advantage of weight lifting when you’re young(01:07:12) – You don’t have to go to level ten(01:08:17) – Overall training load(01:09:09) – A little bit is still beneficial(01:11:04) – Steven’s Pitfall #2: Not going heavy enough(01:15:56) – Jesse’s Pitfall #2: Too specific, too special, or too fancy(01:18:42) – Steven’s Pitfall #3: Not eating enough protein(01:22:32) – Jesse’s Pitfall #3: Not learning how to use autoregulation in some fashion(01:26:02) – Bonus Pitfall: Forcing it(01:27:57) – Nurturing your practice with weight training(01:29:26) – Avoid boot camp training(01:31:46) – Wrap up

Girls Gone Hueco is an all-female bouldering film now available on Vimeo. In this episode, I sit down with V11 climber Midori Buechli and filmmaker Long Truong to discuss the making of the film, the power of climbing with a girl gang, hidden costs of making a film, trash can showers, pad-less sends, imposter syndrome, advice for aspiring filmmakers, and more.Watch Girls Gone Hueco:girlsgonehueco.vhx.tvKAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO.Shoutout to KAYA for supporting Girls Gone Hueco!Show Notes:  thenuggetclimbing.com/episodes/girls-gone-huecoNuggets:(00:00:00) – Intro(00:02:38) – Midori’s background(00:09:08) – Long’s background(00:13:26) – What Long learned making Girls Gone Hueco(00:15:41) – What surprised Midori about the experience(00:17:32) – Why Midori wanted to make the film(00:20:30) – Forming the girl gang(00:24:36) – How Long got involved with this film(00:28:36) – Making the film(00:37:48) – What they wish they had known(00:40:10) – Hidden costs of making a film(00:48:08) – Carving out the time to make a film(00:50:57) – Trash can shower(00:55:39) – Amanda’s pad-less send(01:00:36) – Will there be a Girls Gone Hueco 2?(01:01:35) – Takeaways(01:06:11) – Where to watch the film(01:06:45) – Advice for aspiring filmmakers(01:10:03) – Imposter syndrome(01:15:15) – Don’t be afraid to try(01:16:45) – V11 in legit(01:18:03) – Shoutout to Julie Ellison(01:20:45) – Congratulations

Yves Gravelle returns to the podcast to help me get stronger fingers. We talked about my current finger strength goal, how to build a 3-month training program, best joint angles for edge lifting, limiting factors, the challenge for climbers with building finger strength, forearm hypertrophy exercises, how to know when you need more rest, how to combine board sessions with finger training, repeater protocols for long boulders, process goals, and much more.Watch the Video Interview of this episode:EP 237: Yves Gravelle Returns — Uncut VideoBecome a Patron:patreon.com/thenuggetclimbing The NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard design.Crimpd:crimpd.comOr download the Crimpd app for free!Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/yves-gravelle-returnsNuggets:(00:00:00) – Intro(00:03:59) – The 200 lb grip goal(00:07:31) – How Yves makes a training program, the Gap Analysis, & benchmarking(00:11:28) – Limiting factors(00:12:15) – The Sport Audit(00:15:13) – Joint angles for edge lifting(00:19:19) – Specializing(00:20:36) – The challenge for climbers with building finger strength(00:21:18) – More on specialization(00:22:51) – Forearm hypertrophy exercises(00:24:58) – Lifting vs. hanging vs. overcoming isometrics(00:30:33) – Grip positions for different goals(00:36:07) – 20mm vs. 25mm edge training(00:38:29) – How to build a 3-month grip training program(00:45:56) – Yves’ edge lifting protocols(00:53:35) – When to progress weight(00:54:50) – Wellness questionnaire & readiness test(00:56:20) – When to change your training schedule(00:58:23) – When to push out of your comfort zone (i.e. The Shock Week)(01:00:08) – Hypertrophy & long-term finger strength gains(01:04:27) – Lazy athletes get strong(01:05:29) – Repeaters(01:07:44) – Changing your schedule or program(01:10:48) – My takeaways so far(01:12:02) – How to combine board sessions with finger training(01:20:04) – Training for a 23-move boulder(01:22:44) – Pacing & effeciency(01:25:37) – Summary of my example training plan(01:35:12) – More about repeaters(01:40:46) – How to maintain finger strength in season(01:48:05) – Yves’ recent grip comp & climbing goals(01:55:22) – Yves’ gap analysis for comps(01:57:15) – Planning & process goals(01:59:05) – Yves’ job as a special effects artist(02:01:06) – Yves’ YouTube channel(02:01:54) – Climbers getting into grip sports(02:02:47) – Outdoor rock goals & his last Hueco trip(02:05:45) – Wrap up & EXTRA teaser for Patrons

Fundamentals Season 2 (Part 2 of 6) — In part 2, we share our top tips for training on spray walls and home walls. We cover training setup considerations, route setting tips, best apps for saving and sharing climbs, mastering benchmark climbs, how to iterate on your climbs for incremental progress, hacks for building a home wall on a budget, and more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.Check out the Tension Board 2:tensionboard.com/nuggetOr use the Tension app to find a TB2 near you.Mad Rock:madrock.comUse code “NUGGET” at checkout for 10% off your next order.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-2Nuggets:(00:00:00) – Intro(00:01:20) – Best spray walls(00:05:46) – Terrain drives technique(00:08:00) – Choosing a wall angle(00:10:07) – Jesse’s Tip #1: Home wall setup considerations (Use a mix of good and bad holds, a mix of textures, complement your local area, etc.)(00:13:05) – Steven’s Tip #1: Build yourself a repertoire of quality climbs, and try to master them(00:17:45) – Bonus Tip: Cluster holds to build skills and learn movement(00:19:12) – Bonus Tip: Iterate on your climbs for incremental progression(00:24:52) – Jesse’s Tip #2: Supercharge your sessions with route setting(00:27:59) – Steven’s Tip #2: Work on climbs that are hard for different reasons(00:28:57) – Bonus Tip: Set chaotically (i.e. Set boulders without trying the moves, and try not to tweak them)(00:33:17) – Jesse’s Tip #3: Do not underestimate the value of a short session on a home wall(00:35:52) – Steven’s Tip #3: Circuits!(00:40:13) – Jesse’s Tip #4: Make wood holds to save money(00:43:27) – Steven’s Tip #4: Set foot moves(00:49:23) – Steven’s Pitfall #1: Always trying new stuff and having crap sessions(00:52:08) – Jesse’s Pitfall #1: Not having the right mix of holds for the skill level(00:54:33) – Steven’s Pitfall #2: Not keeping track of your sessions(00:55:51) – Jesse’s Pitfall #2: Not stopping when you power down (i.e. climbing too much and getting injured)(00:57:40) – Sandbagging on spray walls, and trusting your eyes(00:59:42) – Steven’s Pitfall # 3: Only having big blobby footholds(01:02:03) – Steven’s Pitfall #4: Not making your home wall cool (plus tips for building a cool home wall on a budget)(01:07:32) – Quantum leaps

Dr. Amy Frugé (DPT) is a former Martial Arts World Champion, rock climber, and the founder of Converge Physical Therapy. We talked about extremity and finger pain from unusual sources, how to maintain a healthy spine, how emotions and stress affect our pain, psychedelic experiences, the pain, tension, and fear triangle, ways to empty your stress bucket, and much more.Watch the Video Interview of this episode:EP 235: Dr. Amy Frugé — Uncut VideosBecome a Patron:patreon.com/thenuggetclimbing Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!KAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!PhysiVantage:physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!Crimpd:crimpd.comOr download the Crimpd app for free! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/amy-frugeNuggets:(00:00:00) – Intro(00:02:26) – Pregnancy & maternity leave(00:04:05) – Overview(00:05:31) – Amy’s martial arts background(00:10:21) – Confidence(00:13:29) – Point sparring & boxing(00:18:14) – Pivoting to climbing(00:22:24) – How Amy’s athletic background informs her work with climbers(00:24:25) – Starting her Physical Therapy business during covid(00:27:13) – Radiculopathy(00:28:59) – Elbow & finger pain from the spine(00:39:53) – A pulley injury that turned out to be from the spine(00:47:00) – Be careful how you snuggle(00:49:06) – How to maintain a healthy spine(00:52:44) – Shoulder pain & directional preference(00:59:37) – Go-to tells of spinal issues(01:01:15) – Finding a provider(01:02:39) – How emotions & stress affect our pain(01:09:08) – The bucket analogy(01:10:23) – Pain is protective(01:11:37) – Stress & mindset(01:18:27) – Science vs. woowoo, & left vs. right(01:23:09) – Psychedelic-assisted therapy(01:27:48) – My psychedelic experiences(01:29:26) – Another client success story(01:36:58) – The pain, tension, & fear triangle(01:40:54) – Ways to empty your stress bucket(01:47:17) – Our many different buckets, & introverts vs. extroverts(01:51:20) – Be more like a dog(01:54:42) – Wrap up

Fundamentals Season 2 (Part 1 of 6) — In this episode, Jesse and I each share our top tips and pitfalls for how to climb on a training board, such as a Tension Board, Moonboard, Kilter Board, Grasshopper Board, etc. This episode contains nuggets for folks who are just getting started with board climbing, as well as seasoned board lords.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard design.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Crimpd:crimpd.comOr download the Crimpd app.Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order.BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-1Nuggets:(00:00:00) – Intro(00:01:14) – Our board climbing experience(00:05:42) – Jesse’s Tip #1: Treat it like training (pay attention to weekly volume and progress it slowly)(00:07:09) – Bonus Tip: Keep board sessions short when training power(00:10:21) – Steven’s Tip #1: Have a clear plan for your session (and develop 2-3 go-to session formats that work well for you)(00:11:39) – Example board session formats(00:13:45) – Wall crawls (aka crimp crawls) & Jesse’s 3x3 session(00:15:32) – Jesse’s Tip #2: Be creative and use the whole board as a tool (use extra holds/feet to learn hard moves)(00:22:44) – Steven’s Tip #2: Don’t be afraid to break the rules(00:25:08) – Jesse’s Tip #3: Jesse shares his methodology for teaching V4/5 clients how to use the Moonboard(00:29:32) – Steven’s Tip #3: Do what you can do consistently and build on it slowly over time(00:31:38) – Bonus Tip: Work hard moves backwards, and jump from the ground to practice latching(00:32:53) – Bonus Tip: Find a TB2 to climb on (and why I chose the TB2)(00:34:01) – Steven’s Pitfall #1: Using your board as your only form of climbing(00:37:59) – More about wall crawls (aka crimp crawls)(00:39:03) – More love for the TB2(00:44:32) – Jesse’s Pitfall #1: Taking board grades too seriously(00:47:49) – Steven’s Pitfall #2: Using board grades to downgrade outdoor climbs(00:49:04) – Benchmark rants(00:50:39) – Jesse’s Pitfall #2: Too much too fast(00:53:13) – Steven’s Pitfall #3: Doing too much of the same thing(00:54:44) – Jesse’s Pitfall #3: Doing too much off-the-wall finger training in conjunction with board climbing(00:56:56) – One thing I like to do on the hangboard if I’m board training a lot(00:57:48) – You need a reason to train things(00:59:17) – Using wall crawls to maintain finger strength(01:00:38) – Wrap up

We're back with Fundamentals Season 2! Jesse Firestone joins me again for six new episodes covering some of the fundamental elements of becoming a better climber. In season 2, we'll dive deeper into several important aspects of training, injury recovery, and how to break plateaus. Stay tuned for more episodes coming soon.Listen to Fundamentals episodes:thenuggetclimbing.com/fundamentals

Allison Vest joins me to talk about the Paris Olympics! We talked about our biggest surprises from the men’s and women’s combined semifinals, our thoughts on the route setting, what defines an “electric” boulder, why speed was so great to watch, heartbreaking results, men’s and women’s combined finals, who we are most excited to see bring their Olympic fitness to the rocks, and much more!Watch the Video Interview of this episode:EP 233: Olympic Reactions With Allison Vest — Uncut VideoBecome a Patron:patreon.com/thenuggetclimbing KAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!PhysiVantage:physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Mad Rock:madrock.comUse code “NUGGET” at checkout for 10% off your next order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/olympic-reactionsNuggets:(00:00:00) – Intro(00:01:35) – How we watched the Olympics(00:08:57) – Overall reaction(00:10:58) – Power, Electric, Slab, & Coordination(00:13:59) – Men’s final boulder 1(00:16:39) – Surprises from the men’s semifinal(00:19:25) – Adam Ondra & Jakob Schubert(00:23:11) – The unknown format for LA(00:26:10) – Olympic rules & limitations(00:27:55) – Niche Olympic sports & pride for climbing(00:30:28) – Speed recap(00:35:40) – Heartbreak(00:43:25) – Colin Duffy(00:45:58) – Jakob’s point deduction in bouldering(00:47:12) – Men’s final boulder 3(00:50:31) – Toby Roberts & Sorato Anraku(00:53:03) – What Toby’s gold means for the GB Team(00:55:41) – Colin on men’s final boulder 4(00:58:45) – Surprises from the women’s semifinal(01:04:07) – The OQS series & the effects of qualifying at different times(01:07:16) – Brooke Raboutou(01:11:11) – Janja Garnbret(01:19:36) – Climbers are wonderful(01:28:24) – Women’s top 3(01:29:24) – Will climbing grow after the Olympics?(01:32:39) – Which Olympians we are excited to see climb outdoors(01:41:14) – The skills of outdoor climbing(01:51:03) – Camera angles & World Cup challenges(01:53:29) – Will Allison compete again?(01:54:39) – Wrap up

Natalia Grossman is a World Champion and 3x overall World Cup winner and will compete for Team USA at the Paris Olympics. We talked about spending time in Mexico as a kid, her breakout year in 2021, dealing with public criticism, working on her mindset, how to win without being the strongest person competing, hard outdoor sends and goals, her happiest moments, her top training advice, and much more.Watch the Video Interview of this episode:EP 232: Natalia Grossman — Uncut VideoBecome a Patron:patreon.com/thenuggetclimbing PhysiVantage:physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month!Crimpd:crimpd.comOr download the Crimpd app for free!Green Chef:greenchef.com/nuggetclassUse code "nuggetclass" for 50% off your first box + 50 FREE Credits with ClassPass.We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/natalia-grossmanNuggets:(00:00:00) – Intro(00:01:46) – Natalia’s parents(00:03:08) – Spending summers in Mexico & speaking Spanish(00:08:10) – Discovering climbing(00:11:25) – Her breakout year in 2021 & dealing with public criticism(00:16:44) – Facing pressure in 2022(00:19:58) – The hardest year(00:22:36) – Health challenges & learning to listen to her body(00:26:42) – Learning & hobbies(00:28:46) – Studying psychology(00:31:04) – Finding balance(00:37:10) – “It’s not always the strongest person who wins.”(00:38:15) – What does it take to win?(00:39:51) – Setters’ influence on comps(00:42:08) – Natalia’s leadup to the Olympics(00:45:12) – Smile & Fight(00:50:45) – Don’t be ashamed to ask for help(00:53:48) – Hard outdoor sends(00:58:49) – Projecting & outdoor goals(01:01:54) – Freezing(01:06:17) – Why Natalia doesn’t like rituals(01:08:11) – Competition underwear(01:09:26) – Rapid fire questions(01:11:42) – Gymnastics culture(01:13:24) – More rapid-fire questions(01:18:22) – Her happiest moment(01:21:41) – Deep convos, training advice, & following psych(01:25:22) – Wrap up & EXTRA for Patrons

Colin Duffy is a 2x Olympian, 3x World Cup winner, and V16 boulderer from Colorado. We talked about puzzles, studying applied math, early competitions, joining Team ABC, getting 70th in his first open event, learning how to lose gracefully, qualifying and competing in Tokyo, how the Olympic scoring has changed, his strategy for Paris, future outdoor rock climbing goals, and much more!Watch the Video Interview of this episode:EP 231: Colin Duffy — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out the Tension Board 2!tensionboard.com/nuggetOr use the Tension app to find a TB2 near you!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/colin-duffyNuggets:(00:00:00) – Intro(00:02:25) – Puzzles & applied math(00:06:32) – Mom & dad(00:07:29) – Early comps & Team ABC(00:11:22) – Tokyo Olympics(00:17:15) – Strategy & scoring(00:20:00) – The format for Paris(00:25:00) – The World Championships in Switzerland(00:28:05) – Youth comps(00:30:41) – Clutch mentality(00:33:28) – Keeping sport & life separate(00:35:53) – Gap semester & training in Europe(00:41:24) – 360 Paddle Dyno(00:43:52) – Coordination(00:49:13) – Lead training(00:52:22) – Comp grades(00:57:12) – Comp boulders that haunt him(01:01:02) – Learning how to lose(01:04:58) – His first open comp(01:08:06) – Putting on muscle(01:16:18) – Letting off steam(01:18:31) – The Grand Hustle V13(01:20:24) – Bookkeeping V16(01:22:22) – Outdoor goals(01:30:47) – Rapid fire questions(01:47:45) – Wrap up

Emma Hunt is the US speed climbing record holder and will compete in the Paris Olympics. We talked about her intro to speed climbing, how strong you have to be for speed climbing, speed training, how speed shoes compare to other climbing shoes, her mental game and strategy in comps, prejudice against speed in the climbing world, whether the speed route will ever change, why speed is cool, and much more!Watch the Video Interview of this episode:EP 230: Emma Hunt — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Crimpd!crimpd.comOr download the Crimpd app for free!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order!PhysiVantage SUMMER SPECIAL!physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/emma-huntNuggets:(00:00:00) – Intro(00:01:50) – Emma’s intro to climbing & speed(00:04:08) – “I just wanna go fast.”(00:06:48) – Keeping the fire lit(00:09:28) – Beta changes(00:12:08) – The Start, Dyno, and Top(00:13:10) – Speed nerds(00:16:19) – A rock climber first(00:18:10) – Post-Olympic plans(00:20:41) – How strong are speed climbers?(00:23:25) – How speed climbers train(00:28:42) – Training sections of the speed route(00:30:14) – Off-the-wall training(00:31:56) – Her coaches(00:35:06) – Speed shoes(00:44:59) – Other sports(00:46:27) – Rock climbing as a kid(00:48:27) – What makes Emma so good at speed(00:49:58) – Pre-race rituals(00:51:36) – Speed mental game(00:56:37) – Olympic vs. World Cup format(00:59:06) – Seeds & sides(01:00:39) – Strategy(01:05:01) – Riding waves(01:11:28) – More about the Olympic format(01:13:18) – Speed prejudice & Toyko combined format(01:27:51) – Future Bouldering & Lead comps(01:29:20) – Speed climbing in the mainstream(01:35:22) – We celebrate gold(01:40:39) – Barriers to speed(01:42:30) – Emma’s fastest time & goals(01:44:49) – Will the speed route ever change?(01:51:56) – 50-year-old goals(01:53:45) – Rapid fire questions(02:07:51) – Speed is cool

Shauna Coxsey is the most successful competition climber in the UK and the first British woman to climb V12, V13, and V14. We talked about becoming a mom, sitting in and sharing our emotions, human nature and the joy of climbing, inspiration vs. aspiration, motivation vs. commitment, competing in Tokyo, retiring from comps, sending Hazel Grace V14 in terrible conditions, pushing for her V15 goal as a mom, and much more!Watch the Video Interview of this episode:EP 229: Shauna Coxsey — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out the Tension Board 2!tensionboard.com/nuggetOr use the Tension app to find a TB2 near you!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/shauna-coxseyNuggets:(00:00:00) – Intro(00:01:30) – Frankie(00:03:58) – Becoming a mom(00:12:48) – Sit in and share emotions(00:15:09) – Parenting(00:20:15) – Support network(00:22:06) – Shauna’s upbringing(00:23:10) – Catherine Destivelle(00:26:16) – The joy of climbing(00:31:16) – Human nature(00:34:22) – Her first big competition(00:37:34) – Being raised by her sister(00:40:49) – Protecting passion in kids(00:47:54) – Frankie’s Nany, Arona(00:52:10) – As honest as her vulnerability allows(00:55:13) – Inspiration vs. aspiration(00:58:34) – Motivation vs. commitment(01:01:38) – Her proudest achievement(01:04:12) – Hazel Grace 8B+/V14(01:05:42) – Coming back after pregnancy(01:12:13) – Wanting to look and feel strong again(01:17:52) – Hips, butt, & YouTube tips(01:24:02) – Commentating(01:28:17) – Tokyo(01:31:31) – 50 best 7s(01:34:32) – Pushing for goals as a mom(01:41:10) – The magic of being here(01:43:19) – Any 8C/V15 goals?(01:47:38) – Wrap up

Josh Hadley is a leading flexibility coach in climbing and the face behind the Lattice YouTube Channel. I’ve struggled with stretching routines over the years, and this episode completely changed my flexibility training. In this episode, Josh shares his top 4 stretches for inflexible climbers and introduces key concepts like chasing horizontal, weighted stretching, tempo, contract and relax, reducing friction, best times to stretch, and more. We also covered his recent CARCing experiment and other topics. Enjoy!Flex Master Discount:Use code NUGGET20 to get 20% off the Flex Master Bundle latticetraining.com/product/flex-master-bundle-stretching-toolsWatch the Video Interview of this episode:EP 228: Josh Hadley — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out the Tension Board 2!tensionboard.com/nuggetOr use the Tension app to find a TB2 near you!Check out Crimpd!crimpd.comOr download the Crimpd app for free!PhysiVantage SUMMER SPECIAL!physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/josh-hadleyNuggets:(00:00:00) – Intro(00:03:59) – CARCing(00:10:38) – Unstructured training(00:12:13) – How Josh became the flexibility guy(00:17:47) – Bringing critical force testing to Lattice(00:25:25) – Flexibility assessments(00:32:14) – Abduction(00:32:44) – Buy in for flexibility training(00:41:47) – How often do you need to train flexibility(00:44:19) – The #1 flexibility exercise for boulderers (pancake)(00:47:57) – Weighted & PNF stretching(00:53:36) – Josh’s flexibility progress(00:59:40) – Morphology limitations(01:03:11) – Standing Pancake(01:08:56) – Chasing horizontal(01:13:43) – Tasking & motivation(01:16:40) – Pancake stance width(01:18:11) – Progressing the weight & tempo stretching(01:24:51) – Do you have to warm up for flexibility training?(01:27:40) – Pancake protocol(01:30:06) – How Josh builds a flexibility session(01:34:11) – Mobility vs. flexibility(01:39:58) – Calve stretching(01:46:01) – 4 stretches for inflexible climbers(01:52:24) – Reducing friction(01:55:00) – Stretching doesn’t have to look like climbing(01:56:57) – PNF or contract-relax stretching(02:00:57) – Best times to stretch(02:04:41) – Breathing(02:07:14) – When to switch to maintenance(02:11:40) – What running does to your flexibility(02:12:54) – Josh’s climbing & BJJ(02:19:17) – The impact of flexibility on Josh’s climbing(02:22:07) – Josh’s final advice(02:25:32) – YouTube experimenting(02:27:49) – Wrap up

How are granite climbing holds made? Are there benefits to training on rock? In this episode, I am joined by Mads Bulow Duus and Pawel Rogowski from Nature Climbing. We go behind the scenes on the origin story of their brand, the craftsmanship behind their beautiful products, how to build a successful brand, training and skin conditioning on granite hangboards, the future of climbing holds, and much more!Use Code ‘NUGGET’ for 20% Off ANY Nature Climbing Products! ▶︎ https://natureclimbing.com/Show Notes:  thenuggetclimbing.com/episodes/nature-climbingNuggets:(00:00:00) – Intro(00:02:08) – Banter(00:05:02) – My first experience with Nature holds(00:08:13) – Glass blowing & Nature’s origin story(00:10:56) – Early holds(00:12:28) – Mads’ climbing background(00:16:28) – Pawel’s marketing background(00:25:32) – How Mads & Pawel connected(00:27:15) – Mads’ dream(00:28:32) – Pawel’s career pivot(00:37:06) – Fixing the basics(00:43:51) – Scaling a handcrafted business(00:52:23) – Sustainability & respect(00:55:51) – Buying holds(00:58:33) – Who Nature is for(01:06:53) – Developing new products(01:09:27) – The Nature Circuit(01:10:48) – World Cup routes(01:12:43) – Their vision for Nature(01:17:56) – Their dream lifestyles(01:23:00) – Proudest of(01:28:42) – Elevator pitch(01:29:54) – Training on granite(01:33:39) – Discount code

Justen Sjong (The Climbing Sensei) is a world-class climber and coach who specializes in technique and mental game. This episode is a technique masterclass. We talk about the four stages of technique, how to practice any new skill, how to send faster, his goal to climb 9a before 60, and Justen coaches me on how to float on the wall using his drop-drive-stop method.Watch the Video Interview of this episode:EP 226: Justen Sjong — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/justen-sjongNuggets:(00:00:00) – Intro(00:03:25) – Justen’s climbing background(00:07:27) – Fear and anxiety(00:11:30) – Some of Justen’s hardest routes(00:14:55) – Defining “technique”(00:18:05) – Defining “effective” & “efficient”(00:21:14) – Reflection & confidence(00:26:22) – Our three batteries(00:27:24) – Four Stages of Technique: Balance, Thought, Movement, & Rate(00:43:06) – Diving into a specific technique(00:50:48) – Drop, Drive, Stop(01:02:00) – How to practice Drop, Drive, Stop(01:11:44) – Structuring practice(01:14:28) – Pro Tip for Drop, Drive, Stop(01:16:48) – Alex Puccio’s posture(01:19:17) – Getting into the moment(01:21:00) – Three questions(01:23:45) – Shifting from thinking to feeling(01:30:36) – How to practice ANY technique(01:35:47) – Sending things faster(01:44:57) – The ragged edge & perfect repeats(01:50:43) – Board climbers(01:54:06) – Watching & noticing(01:57:19) – Retiring after ‘Magic Mushroom’(02:01:13) – Justen’s big goal(02:03:29) – What he is working on in his climbing(02:07:47) – Closing questions & nuggets(02:31:17) – Wrap up & EXTRA teaser

In this episode, I crack open a beer with Tony Bell and David Bress, the two founders of Revival Climbing Coalition. The two of them installed my dream home wall in 2.5 hours and I was blown away by the craftsmanship and elegance of the design. We talked about their backgrounds, how they bootstrapped a climbing wall business, what sets their products apart, the biggest surprises they faced, sustainability challenges, future products and innovations, and more! Revival’s Adjustable Climbing Walls:revivalclimbing.com/adjustable-climbing-wallRevival’s Landing Systems:revivalclimbing.com/custom-matsrevivalclimbing.com/standard-matsShow Notes:  thenuggetclimbing.com/episodes/revival-climbing-coalitionNuggets:00:00:00 – Intro00:01:45 – Breakfast banter00:04:06 – David’s background00:09:06 – Mount Moran00:13:09 – Tony’s background00:16:24 – Getting into the climbing wall industry00:21:09 – The birth of Revival Climbing Coalition00:25:00 – What sets Revival apart00:33:01 – The cost of the wall00:36:45 – The board00:39:10 – Turkeys00:40:25 – Bootstrapping and outsourcing00:45:12 – Biggest surprises00:47:37 – What sets their board apart00:52:49 – Engineered lumber00:56:38 – Sustainability01:00:36 – Ease of installation01:02:38 – Gym partners and shipping01:04:40 – The future of Revival01:08:45 – More about landing systems01:09:50 – What’s next for Revival01:13:31 – Wrap up

Jana Švecová is a professional rock climber from the Czech Republic who has emerged as one of the top female boulderers in the world. We talked about her upbringing and her early success in competitions, her pivot to outdoor bouldering, her inspiration for choosing ‘Terranova’ 8C+/V16 as a project, making the first ascent of ‘Nova’ 8C/V15, using her finger injury as an opportunity, current training, and much more!Watch the Video Interview of this episode:EP 224: Jana Švecová — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing PhysiVantage SUMMER SPECIAL!physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!Check out Crimpd!crimpd.comOr download the Crimpd app for free!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/jana-svecovaNuggets:(00:00:00) – Intro(00:02:44) – Jana’s upbringing(00:07:18) – Quitting her job to climb full time(00:08:38) – What inspires her about ‘Terranova’ 8C+/V16(00:12:39) – Climbing has it all(00:18:08) – A natural talent(00:22:20) – Discovering outdoor bouldering(00:25:57) – Childhood best friends(00:30:04) – Sharing successes(00:33:04) – ‘Nova’ 8C/V15(00:47:56) – The frustrations of projecting(00:50:46) – The next steps for ‘Terranova’(00:54:02) – Using her finger injury as an opportunity(00:58:22) – Working with her coach(01:03:23) – Improving her shoulder strength(01:08:09) – How her training has changed(01:11:58) – Building a climbing wall in a second apartment(01:15:18) – Building my own home wall(01:17:55) – Training for ‘Terranova’(01:30:02) – Motivation and side projects(01:35:18) – Self-belief(01:37:46) – Coordination and muscle memory(01:40:37) – Harry Potter museum(01:43:21) – Hand tattoos(01:44:39) – Favorite post-climbing food(01:46:15) – Ultimate achievement(01:48:51) – Best decision(01:53:17) – Bug snacks(01:56:00) – Happiest moment(01:58:58) – Silver linings(02:03:11) – Proudest of(02:06:47) – Favorite rock type(02:07:22) – Go-to climbing shoes(02:11:27) – Wrap up

Aidan Roberts returns to the podcast! Aidan is at the cutting edge of bouldering and is one of the most genuine people I’ve had the pleasure of talking to. We talk about professional climbing and today’s media landscape, and he brings us up to speed on the last year and a half of his climbing and shares the full stories of ‘Spots of Time’ and ‘Arrival of the Birds’, two new boulders proposed 9A/V17.We recorded this a couple of days after my chat with him and Sam on their podcast. I was honored to join them and I loved the conversation. Check it out for some reflections amongst the three of us about our podcasting and climbing.Watch the Video Interview:EP 223: Aidan Roberts Returns — Uncut VideoBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!PhysiVantage SUMMER SPECIAL!physivantage.com/discount/NUG20Use code "NUG20" at checkout for 20% off your next order of collagen or protein!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/aidan-roberts-returnsNuggets:(00:00:00) – Intro(00:04:59) – Recooperation phase(00:08:18) – Powering through(00:10:24) – Course corrections(00:13:58) – Climbing as his work(00:21:45) – Enduring austerity(00:24:17) – His role as a pro climber(00:29:28) – Our relationships with climbing(00:35:54) – Navigating pro climbing(00:45:44) – Valuing integrity(00:49:11) – Climbing media & being impressionable(00:52:51) – Reflecting on experiences(01:04:23) – Aidan’s last year and a half(01:08:54) – The Midnight Project (Arrival of the Birds)(01:33:30) – Trying Burden last Fall(01:41:47) – Ticino with Shawn Raboutou(01:46:41) – Back to The Midnight Project(01:50:28) – The Helvellyn Project (Spots of Time)(02:03:39) – Training in the UK last winter(02:07:03) – Sending Spots of Time(02:08:18) – Sending Arrival of the Birds(02:30:31) – Glimpsing mastery(02:33:33) – Appreciating the places we climb(02:38:06) – Proposing grades(02:52:01) – Is Arrival of the Birds 9A+?(03:08:35) – Exhausted & reexamining eating(03:12:42) – His foot injury & next climbing steps(03:14:23) – Plans for an EXTRA(03:18:22) – An adventurous attitude(03:20:04) – Burden of Dreams(03:26:03) – Finnish bouldering(03:32:48) – Wrap up

Paul Houghoughi (The Climbing Physio) returns for our promised part 2! This was every bit as good as our first episode. In part 2 we focused on how to build bulletproof knees and hamstrings for heel hooks, how to prevent shoulder injuries, how to strengthen and mobilize your neck and back, some of the most common changes to climber’s bodies as we age, and more. Paul also shared helpful advice for folks who feel overwhelmed by the endless possibilities of injury prevention. We covered fingers, wrists, and elbows in EP 207.Watch the Video Interview of this episode:EP 222: Paul Houghoughi Return — Uncut Video!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Fenix!fenix-store.comMy Go-To Headlamp: HL32R-TThe Cadillac of Headlamps: HM65R-T V2.0Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Crimpd!crimpd.comOr download the Crimpd app for free! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/paul-houghoughi-returnsNuggets:(00:00:00) – Intro(00:03:10) – Life update from Steven(00:11:07) – OQS banter(00:13:34) – Recap of my first episode with Paul (EP 207)(00:18:48) – Wrist widgets(00:23:33) – TFCC pain & injury prevention(00:27:41) – Knee exercises for heel hooks(00:32:44) – Lifting straps for hamstring training(00:35:33) – Copenhagen planks with flexed hip(00:39:20) – Clarifying questions(00:43:50) – Protocols for hamstring work(00:48:52) – Nordic curls(00:51:52) – One-the-wall rehab for knee injuries(00:54:51) – Sumo deadlift(00:55:51) – How to train for tweaky heel hooks(00:58:11) – Recap of hamstring rehab(00:59:01) – How to strengthen your neck and back for carrying crash pads(01:08:11) – Stop firefighting(01:10:14) – How to release tight neck muscles(01:12:38) – Daily joint mobilization(01:15:15) – Multifidus injury & more neck rehab ideas(01:22:05) – Shoulder injuries(01:27:11) – How to build bulletproof shoulders(01:31:01) – Turkish Get-Ups and kettlebells(01:36:03) – Doing things for a specific reason(01:41:17) – Having a meaningful goal(01:43:01) – Good pain vs. bad pain(01:48:46) – Patterns in aging climbers(01:53:20) – Good climbers vs. Olympians(01:55:59) – Coach & clinician symbiosis(01:58:45) – The booty thrust(02:02:11) – Tips for aspiring Physios(02:06:52) – How Paul maintains an 8A level(02:11:01) – What’s next for Paul(02:13:02) – EXTRA teaser for Patrons

Keenan betrays his mustache by revealing its deepest secrets, and then talks about his experience with 'Insomniac' V16, his trips to Japan, what stood out to him about the Japanese climbing culture, favorite anime, home wall dreams, footwork tips, and his nearest misses while highballing and how they changed his feelings about future highballs.Become a Patron to get access to the full episode! The full version is 57:20.patreon.com/thenuggetclimbingWatch the Video Interview:EXTRA: Keenan Takahashi — Uncut VideoNuggets:(00:00:00) – Mustache Q&A Part 1(00:07:38) – Sticky climber(00:09:00) – Finger strength(00:13:29) – Aesthetics(00:15:56) – Insomniac(00:17:42) – Japanese climbing culture(00:25:32) – Logistics of traveling to Japan(00:26:33) – Anime(00:27:07) – Realizing his potential(00:32:23) – Home wall dreams (00:35:20) – Ethan and Lucas(00:37:19) – Mustache Q&A Part 2(00:39:09) – Best climbing years(00:42:12) – Footwork tips(00:45:39) – Benchmark Berkeley(00:46:14) – Shoutout(00:46:26) – Fast food(00:47:20) – A Little Life and highballing(00:50:09) – Doomsday(00:54:37) – Future highballs

Keenan Takahashi is one of the top boulders in the world. We talked about the origin story of his clothing company ANTIGRAV, the importance of carving out space for creativity, establishing his latest V15 FA ‘The Gold Standard’, watching Sean Bailey send ‘Devilution’, unclimbed king lines in Bishop, shifting his focus to meaningful hard climbs, his stubbornness, why trying limit moves makes him a better climber, learning the macro from the micro, accessing try hard, why he started training, upcoming goals, and much more! I’ve wanted to talk to Keenan since the very beginning of the podcast, and this turned out to be one of my all-time favorite interviews.Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Arc'teryx!Shop for my favorite approach shoesCheck out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/keenan-takahashiNuggets:(00:00:00) – Intro(00:02:47) – Kalkoentjie(00:06:22) – Buried in admin(00:09:48) – What Keenan’s life looks like(00:15:25) – Taking space(00:18:08) – The origin story of ANTIGRAV(00:28:02) – Selling an emotion(00:32:47) – Making a climbing pant(00:34:12) – Creating value(00:37:56) – Exclusive brands(00:42:12) – The small drop model(00:47:48) – Committing(00:49:50) – Climbing better than ever(00:55:15) – The Finnish Line(01:00:13) – Jimmy Webb’s development in Tahoe(01:02:00) – Chasing dream lines(01:03:20) – Satisfaction(01:07:57) – 10 more things(01:10:23) – Devilution(01:15:51) – Unclimbed projects in Bishop(01:18:23) – The Gold Standard(01:43:47) – Stubbornness(01:46:20) – Learning from one limit move(01:49:33) – Learning the macro from the micro(01:51:52) – What he learned from Spectre(01:53:52) – Surrounding himself with stronger climbers(01:55:12) – V15 at 50, and working weaknesses(01:58:30) – Trying hard(02:08:11) – Passion and relinquishing obsession(02:10:22) – Cultivating fun(02:14:47) – Measuring progress(02:20:52) – The Dark Side(02:23:47) – Ireland plans(02:28:38) – Wrap up

Alannah Yip is a professional climber from Canada who competed at the Tokyo Olympics. We talked about getting diagnosed with alopecia and the emotional journey of losing her hair, taking back her power, preparing for the Olympic Qualifying Series, lessons from Tokyo, mantras for slab boulders, her involvement with IFSC policies to prevent eating disorders and RED-S, her eating disorder as a teenager, why she plans to retire from comps, rock climbing goals, and much more!Become a Patronpatreon.com/thenuggetclimbing Watch the Video Interview:EP 220: Alannah Yip — Uncut Video!Check out Crimpd!crimpd.comOr download the Crimpd app for free!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Arc'teryx!Shop for my favorite approach shoesThe Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/alannah-yipNuggets:(00:00:00) – Intro(00:02:11) – Alopecia(00:07:31) – Identity crisis(00:11:33) – Deciding to shave her head(00:12:55) – Taking back her power(00:19:55) – Setting it on the back burner(00:25:33) – Training camps(00:30:23) – Alannah’s coaches(00:33:47) – Training for Paris vs. Tokyo(00:39:26) – Feelings about Tokyo(00:42:08) – Lessons from Tokyo(00:44:06) – Training with other women(00:46:52) – Working on slab(00:50:10) – The Olympic Qualifying Series(00:55:00) – Olympic vs. World Cup lead style(00:59:27) – Why she quit comps during college(01:02:10) – Making the jump to World Cups(01:04:35) – Reexamining her relationship with climbing as an adult(01:08:54) – Engineering & coaching(01:11:28) – Excited to retire from comps(01:18:24) – IFSC policies to prevent eating disorders & RED-S(01:30:05) – Self-reporting & BMI(01:35:39) – Alannah’s eating disorder as a teenager(01:41:53) – The turning point(01:43:50) – Dealing with hard moments(01:45:30) – Conflicted feelings about food(01:48:13) – Alannah’s PSAs(01:50:15) – My PSA(01:53:03) – Mutual appreciation(01:55:05) – What’s next(01:56:24) – Rapid fire Qs(02:01:21) – Occasionally on Instagram(02:04:49) – Wrap up

Fitz Cahall is the cofounder of Duct Tape Then Beer, and the creator of The Dirtbag Diaries and Climbing Gold with Alex Honnold. We talked about the early days of the internet, what podcasting was like in 2007, being on the fringe, storytelling, virtual reality, spending your time on the right things, the unglamorous parts of our work, results vs. success, his new book States of Adventure, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 219: Fitz Cahall — Uncut Video!Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Arc'teryx!Shop for my favorite approach shoesCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/fitz-cahallNuggets:(00:00:00) – Intro(00:02:30) – A typical workday(00:06:32) – Early days of the internet(00:10:12) – Starting to climb(00:14:45) – Writing for outdoor magazines(00:19:48) – The fringe(00:22:42) – Creating the Dirtbag Diaries(00:33:40) – Storytelling(00:38:08) – Podcasting in 2007(00:50:47) – Early video podcasts(00:55:32) – Virtual reality(01:02:48) – Being pro but not fancy(01:05:45) – Choosing stories(01:13:19) – His new book(01:18:04) – A Lifeline Home(01:23:20) – States of Adventure(01:35:54) – My own plans for a book(01:42:23) – Taking authorship of your time(01:50:25) – Spending time on the right things(01:56:09) – The unglamorous parts(02:03:20) – Giving yourself space(02:12:45) – Uberism & mediocrity(02:17:24) – Results vs. success(02:20:20) – Climbing Gold & the Olympics(02:28:46) – Wrap up

Mat Wright returns to the podcast to talk about his send of ‘Rhapsody’! We talked about the emotional dip after a hard send, the power of letting things come to you, making your own luck, patience as a tactic, top-down projecting, feeding our internal climbing algorithms, his process and how it felt to send, his next project, learning how to take the pressure off, and much more! Get coaching from Mat!matwrightcoaching.comCheck out Kletterkalk UK!kletterkalk.co.ukMat's go-to chalk, and a great option for folks in the UK and Europe! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/mat-wright-returnsNuggets:(00:00:00) – Intro(00:03:16) – Catch up and self-coaching(00:08:58) – The dip after a hard send(00:11:57) – Letting things come to you(00:15:28) – His approach to ‘Rhapsody’ E11(00:21:33) – Mindset and preparation(00:24:22) – Making your own luck(00:27:01) – Patience as a tactic(00:31:51) – Top-down projecting(00:36:15) – Feeding the climbing algorithm(00:39:57) – Self 1 and self 2(00:41:37) – The send(00:44:54) – The process(00:51:17) – The emotions after the send(00:54:57) – Mat’s next project(00:59:09) – Not taking it quite so seriously(01:03:08) – Taking the pressure off(01:11:00) – Taking time off(01:18:37) – Less vs. more(01:24:07) – Wrap up

Dr. David Spiegel is a Stanford psychiatrist and one of the world’s most respected experts in the field of hypnosis. We talked about how our minds can make our bodies feel better, how hypnosis has helped his clients, why hypnosis is a good fit for climbers, breathing exercises for relaxation or focus, his new Reveri App, and much more. Dr. Spiegel does a self-hypnosis session with Steven to relieve stress and anxiety and you can follow along!Check out Reveri:reverihealth.app.link/nuggetclimbing👆 Use my special link to get 2 free weeks! Become a Patron:patreon.com/thenuggetclimbing 👆 7-Day Free Trial! Check out the Arc'teryx Climbing Academy:squamish.arcteryxacademy.cominstagram.com/arcteryxacademy👆 Sign up and follow them on Instagram for updates! Check out Crimpd:crimpd.com👆 Download the Crimpd app for free! Check out KAYA!kayaclimb.com👆 Use code "NUGGET" at checkout for 20% off your first year of KAYA PRO! Check out PhysiVantage:physivantage.com (link includes 15% off coupon)👆 Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt Walter Show Notes:  thenuggetclimbing.com/episodes/david-spiegel Nuggets:(00:00:00) – Intro(00:02:46) – Dr. Spiegel’s background(00:08:51) – My experience with Reveri(00:10:45) – Trying out being different(00:14:47) – Compassion for your body(00:16:35) – The stage hypnosis hustle(00:18:58) – Hypnotizability(00:23:51) – Cognitive flexibility(00:25:36) – The long-term effects of self-hypnosis(00:30:21) – Hypnosis is gaining control(00:36:31) – Is hypnotizability learnable?(00:45:20) – Climbing styles and hypnotizability(00:46:48) – Hypnotizability Test(00:57:55) – Discussing my results(01:00:10) – Anxiety(01:01:48) – Novelty, memory, and visualization(01:07:30) – More about hypnotizability(01:13:52) – Hypnosis as a tool(01:17:03) – Relieve Stress Hypnosis Session(01:31:49) – Debrief of our session(01:34:25) – Explaining the ritual(01:38:45) – The Reveri App(01:42:15) – How climbers should use the app(01:47:14) – Breathing exercises(01:54:19) – Putting it all together(01:56:31) – Final thoughts

This is a full bonus episode for Patrons! Maddy and I catch up about our weekend sends, Maddy shares a few key nuggets from our main episode, and then gives us a 2-hour masterclass in endurance training! Listen to the end for three free endurance protocols from Lattice's new online course that you can use in your training.*Use the timestamps below if you want to skip to the masterclass.Become a Patron to get access to the full episode! The full version is 2:54:13.patreon.com/thenuggetclimbingNuggets:(00:00:00) – Our weekends(00:07:30) – Key takeaways from our main episode(00:40:45) – A masterclass in endurance training

Maddy Cope is a world-class rock climber and the head of education for Lattice Training. We talked about Maddy’s transition from dancing to climbing, living in a shack in the woods in Chamonix, and lessons from her personal reflections on climbing. We also talked about Lattice’s new online training course that Maddy was in charge of creating and gave a discount for listeners!Check out the Lattice Training Course!Ultimate Course + Assessment BundleUse code “NUGGET20” for 20% off!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Arc'teryx!Shop for my favorite approach shoesThe Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/maddy-copeNuggets:(00:00:00) – Intro(00:04:09) – Food poisoning in the van(00:09:03) – Home wall training(00:13:59) – Overview(00:15:49) – Dancing to climbing(00:20:35) – Warrington(00:27:31) – The Cham Shack(00:34:57) – Discomfort(00:36:19) – Comfort creep(00:48:28) – Pleasure pointing(00:54:08) – Being your biggest supporter(01:05:22) – The joy of missing out(01:11:40) – Not having a bucket list(01:18:12) – Quitting social media and sponsorship(01:22:20) – Half thereness(01:26:11) – British over-modesty(01:49:54) – Getting into training(01:55:30) – Maddy’s role with Lattice(01:57:46) – Lattice’s new training course(02:07:47) – Who should buy the course?(02:16:45) – Online vs. in-person coaching(02:25:21) – Wrap up and discount code(02:30:18) – Identifying blind spots(02:36:15) – EXTRA teaser for Patrons!

Nathan Williams is obsessed with ‘Return of the Sleepwalker’ 9A/V17, and estimates he has spent 100+ days trying it. We talked about getting mentored by Jimmy Webb and Kasia Pietras and sending his first V10 within one year of climbing, why he took a year off, falling in love with ROTS, how to stay psyched after bad days, friction control, climbing with a purpose, gaining legendary finger strength in a few minutes per week, static feats of strength, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 215: Nathan Williams — Uncut Video!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out the Arc'teryx Climbing Academy!squamish.arcteryxacademy.cominstagram.com/arcteryxacademyCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app for free! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/nathan-williamsNuggets:(00:00:00) – Intro(00:02:50) – Gaming(00:05:13) – Overview(00:06:52) – The luckiest intro to climbing(00:11:12) – His first V10(00:15:20) – Making the jump to V15/16(00:17:38) – ‘Sleepwalker’(00:19:53) – The birth of ‘Return of the Sleepwalker’(00:21:45) – Getting obsessed(00:25:31) – What makes a good session(00:28:02) – Staying psyched after bad days(00:30:51) – Friction control(00:34:46) – Bad tactics(00:39:15) – Feeling strong(00:41:17) – No regrets(00:45:27) – ROTS as a board climb(00:50:34) – Training for ROTS(00:56:33) – Nathan’s one-arm hang workout(01:01:51) – One-arm hangs vs. lifting from the ground(01:05:43) – More finger training(01:09:04) – Micros and finger anatomy(01:11:47) – Nathan’s climbing style(01:24:22) – Static projects(01:26:01) – Feats of strength(01:28:08) – Climbing inspiration(01:29:45) – Excuses and explanations(01:37:14) – Skin products(01:41:31) – Why he took a year off(01:44:34) – Not forcing it(01:47:38) – Working with a coach(01:51:22) – Life balance(01:54:47) – Climbing with a purpose(01:59:28) – Upcoming goals and plans(02:02:01) – More ROTS(02:11:33) – Wrap up and EXTRA for Patrons

Neely Quinn returns to the podcast! We talked about how doing mindset work with Hazel Findlay changed her life, why she decided to become a life coach herself, simple tactics for working through negative emotions and banishing shame, why working on your mindset will make you climb harder, and much more! Neely also gives Steven a life coaching session and helps him find more contentment with his climbing.Book a Session With Neely:trainingbeta.comBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 214: Neely Quinn — Uncut Video!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Arc'teryx!Shop for my favorite approach shoes We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/neely-quinn-returnsNuggets:(00:00:00) – Intro(00:01:35) – Neely’s breakfast(00:02:48) – Jonathan Siegrist’s rest days(00:04:32) – Overview of our chat(00:05:47) – How working with Hazel Findlay changed her life(00:12:09) – The discomfort goal(00:14:56) – Not sending ‘Tombraider’ 5.13d, and learning how to enjoy climbing again(00:16:34) – Trying max hard, and feeling ready to fail(00:21:15) – Pursuing life coaching(00:22:28) – Self-talk(00:23:09) – The role of a life coach(00:24:35) – Mindset tools(00:28:40) – Email apnea(00:35:22) – Emotions, shame, and what to do(00:38:10) – Steven gets a life coaching session(01:00:07) – Gratitude, self-affirmation, and the list of 3s(01:06:39) – Becoming a life coach(01:08:37) – What Neely is still working on(01:15:29) – Gremlin work(01:26:45) – Getting out of depression(01:30:38) – Toil(01:31:56) – Piano, projecting, and self-hatred(01:34:07) – Self-esteem and inherent value(01:35:52) – Respect and envy(01:38:27) – Our homework(01:41:30) – A last bit of coaching for Steven(01:49:26) – Knowing when to pivot(01:51:02) – Wanting without attachment(01:53:20) – Where to find Neely(01:55:37) – What to look for in a mindset coach(01:57:01) – Wrap up and EXTRA for Patrons!

Simon Lorenzi is a world-class climber from Belgium and the first person to climb three boulders graded 9A/V17. We talked about lessons from his three hardest boulders, tactics for trying ‘Burden of Dreams’ in -13°C, the projecting bubble, the goal of struggling, dealing with bad weather on ‘Alphane’, facing frustration with optimism, using a book under his kneepad on the FA of ‘Soudain Seul’, dream V18 projects, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 213: Simon Lorenzi — Uncut Video!Check out Arc'teryx!Shop for my favorite approach shoesCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app for free!Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/simon-lorenziNuggets:(00:00:00) – Intro(00:02:15) – How to pronounce Simon(00:02:56) – Claude Lorenzi(00:05:37) – Early climbing(00:08:02) – Discovering his potential(00:10:12) – Focusing on the details(00:11:31) – Becoming a 9A/V17 generalist(00:15:06) – ‘Burden of Dreams’(00:21:27) – The projecting bubble(00:25:44) – Simon’s 9A+/V18 goal(00:28:11) – Precision vs. finger strength(00:29:17) – External pressure(00:33:52) – Trying ‘Burden’ in -13 C(00:36:09) – Optimism(00:42:48) – Dealing with bad weather on ‘Alphane’(00:45:07) – Training while projecting ‘Burden’(00:49:47) – Projecting tactics(00:51:25) – Lessons from his three 9A’s(00:54:25) – How ‘Soudain Seul’ got it’s name(00:59:11) – Kneebar + book tactics(01:02:40) – His biggest lesson from ‘Soudain Seul’(01:03:23) – The goal of struggling(01:04:51) – ‘Big Conviction’, and bonding with his dad(01:10:01) – Stress from his dad(01:15:14) – Sport climbing goals(01:17:31) – Future competition plans(01:21:44) – How comps and outdoor projects complement each other(01:26:10) – Training for comps vs. projects(01:27:46) – Simon’s dream 9A+ project(01:37:07) – Upcoming competitions(01:40:40) – Repeating his dad’s 8c/5.14b(01:42:18) – Support from his dad(01:45:44) – Wrap up and EXTRA for Patrons!

Carlos Mason is a filmmaker and the creator of SENDING, a new film featuring Ethan Pringle, Anna Hazelnutt, and Dan Beall. We talked about how a car commercial inspired this unique film, why he chose Bishop as the primary location, writing the poem that became the narrative for the film, the connections we form through climbing, how the in-between moments make up our experience, what it took to make the film, future film projects, and much more!Watch the Film:SENDING | MHWsending.filmBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 212: Carlos Mason — Uncut Video!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out Crimpd!crimpd.comOr download the Crimpd app for free! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/carlos-masonNuggets:(00:00:00) – Intro(00:01:49) – Carlos’ introduction to climbing(00:04:49) – Getting into filmmaking(00:06:09) – Bishop(00:11:34) – His vision for the film(00:14:59) – Cars(00:21:21) – Writing the narrative(00:28:31) – Friends(00:36:55) – Choosing the cast(00:47:28) – Choosing the climbs(00:52:16) – Ethan’s bat hang(00:55:25) – Dan and ‘The Process’(01:04:46) – Choosing the music(01:14:55) – Post-production(01:21:38) – Recording VO(01:24:57) – Behind-the-scenes content(01:29:05) – Where to watch the film(01:29:32) – What’s next for Carlos(01:31:54) – Thanks and sponsors(01:33:57) – How lucky we are to climb

Davis Ngo (dr.climb) is a climber, Doctor of Physical Therapy, and Instagram personality. We talked about his upbringing as a first-generation Vietnamese American, blowing up on Instagram, why Sean Bailey deserves to make a living from climbing, breaking his back while highballing, overcoming fear after his injury, his dream of creating a bouldering competition in Bishop CA, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 211: Davis Ngo (dr.climb) — Uncut Video!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/davis-ngoNuggets:(00:00:00) – Intro(00:01:40) – Photo collages(00:03:36) – Bishop(00:06:21) – My introduction to dr.climb(00:07:52) – Growing up(00:12:11) – Getting into climbing(00:14:01) – Becoming a Physical Therapist(00:16:47) – Graduating during covid(00:18:48) – Blowing up on Instagram(00:22:24) – 69k(00:23:51) – Playing the game(00:32:09) – Who deserves to get paid in climbing?(00:44:42) – The progression of climbing(00:49:11) – Davis’ career(00:51:49) – Overwhelmed(00:54:15) – Self-esteem and social media(01:03:04) – Doing what you love(01:06:15) – Inclusion and giving back(01:09:26) – ‘Haroun’ as his first V11(01:12:41) – A year of injuries(01:18:01) – What changed after his back injury(01:23:49) – Backing off sketchy topouts(01:26:34) – “I just f*cking love it.”(01:35:25) – Overcoming fear after his back injury(01:41:54) – Trying highballs again(01:46:13) – Internet break(01:47:34) – SAMI sponsorship(01:52:03) – Creating a bouldering competition in Bishop(01:58:49) – How to support Davis(02:01:47) – Name suggestions(02:02:55) – Wrap up and EXTRA for Patrons!

Stefano Ghisolfi is an Italian professional climber and one of the most accomplished sport climbers in the world. We talked about racing bikes growing up, discovering climbing, using humor in his YouTube videos, how having fun helps him send, why he loves projecting limit routes, chasing the impossible, trying ‘Silence’ 9c, sending ‘Excalibur’ 9b+, two drills for legendary endurance, supporting his girlfriend Sara through hard times with her health, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 210: Stefano Ghisolfi — Uncut Video!Check out Crimpd!crimpd.comOr download the Crimpd app for free!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/stefano-ghisolfiNuggets:(00:00:00) – Intro(00:01:28) – Young Stefano(00:08:18) – Humor and fun(00:12:09) – The Dawn of Climbing(00:14:20) – The whole process(00:17:41) – Trying ‘Silence’ 9c(00:20:52) – Chasing the impossible(00:23:33) – Learning new skills on ‘Silence’(00:25:53) – Comparing ‘Silence’ and ‘Excalibur’ 9b+(00:28:45) – Limiting factors on ‘Silence’(00:36:08) – Tips for building legendary endurance(00:44:49) – ‘Excalibur’ and ‘Burden of Dreams’ 9A(00:55:35) – Trying ‘Excalibur’ with Adam Ondra and Will Bosi(01:02:14) – The sword earring(01:04:06) – How ‘Excalibur’ got its name(01:09:22) – Trying ‘Hubble’ 8c+/9a(01:11:41) – Engaging with climbing history(01:14:48) – Stefano’s climbing heroes(01:17:51) – ‘Demencia Senil’ 9a+(01:20:29) – Fortnite and Mario Kart strength(01:22:52) – Sara’s health challenges(01:29:29) – Supporting one another(01:33:28) – Wrap up and EXTRA for Patrons!

Graham Zimmerman is an award-winning alpinist, writer, filmmaker, and climate advocate. We talked about his harrowing ascent of Mt. Bradley in his early 20s, getting injured in New Zealand, how his relationship with risk has evolved, losing friends in the mountains, the mystery of passion, the 100-year-plan, falling in love with his wife Shannon, getting shut down on K2 by global warming, the climate crisis, the concept of imperfect advocacy, and his new book, A Fine Line: Searching for Balance Among Mountains.Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 209: Graham Zimmerman — Uncut Video!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/graham-zimmermanNuggets:(00:00:00) – Intro(00:01:38) – Daddy style(00:03:59) – Mt. Bradley(00:12:23) – The recipe for success(00:14:32) – How I related to the book(00:19:03) – Graham’s injury in New Zealand(00:21:54) – The Burger King story(00:24:04) – Falling for mountains(00:30:24) – The mystery of passion(00:32:07) – Mark Allen(00:40:45) – What makes alpinism hard?(00:44:04) – The logistics of mountain ascents(00:48:11) – Building a relationship with places(00:52:09) – The 100-Year Plan(00:57:48) – Shannon(01:04:06) – Compromise and purpose(01:08:30) – Getting engaged(01:16:13) – Loss and risk(01:25:58) – K2 and climate(01:34:16) – Imperfect advocacy(01:43:15) – Voting(01:50:40) – Energy and water(01:51:39) – POW(01:52:29) – Don’t stop climbing(01:54:11) – Graham’s book and EXTRA teaser

Jesse Grupper is a 27-year-old American who will be competing at the 2024 Olympics. We talked about his nomad lifestyle, the idea of “training trips”, climbing as an art form, the concept of optimistic training, thinking of ourselves as bodies of water, how he turned around his bouldering after placing last in his first World Cup, balancing Olympic prep with his job, soft robotics, and more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 208: Jesse Grupper — Uncut Video!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out Crimpd!crimpd.comOr download the Crimpd app for free!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/jesse-grupperNuggets:(00:00:00) – Intro(00:01:44) – Infusions for Ulcerative Colitis(00:06:40) – Jesse’s nomadic lifestyle(00:08:26) – Training trips(00:18:30) – Almost quitting competitions(00:23:05) – Getting bullied for climbing as a kid(00:27:45) – Climbing as an art form(00:30:12) – Asking yourself questions(00:38:05) – Optimistic Training(00:45:05) – Pessimism is lazy(00:47:54) – Frustration(00:50:58) – Support(00:53:16) – Each of us is a body of water(00:57:20) – Was Jesse a natural at climbing?(01:00:07) – Turning around his bouldering(01:04:44) – Strategy for the Olympics(01:07:47) – Training with circuits(01:13:40) – Balance(01:21:12) – Soft robotics(01:30:48) – “Take it easy, but take it.”(01:32:17) – What Jesse wishes we thought more about(01:35:20) – Wrap up and EXTRA teaser!

Will Bosi is back to talk about sending ‘Return of the Sleepwalker, his third V17/9A! We talked about surprising himself by sending the stand start in three sessions, why ROTS suited his style better than he expected, how he trained during the bad weather breaks, his process, how he felt on the send, how ROTS stacks up against his other hardest boulders, plans to try Megatron V17 and return to Terranova V16 and Excalibur 5.15c, what he plans to try next, and more!Will’s Original Episode:EP 166: Will Bosi

Paul Houghoughi (The Climbing Physio) is one of the top physiotherapists in the world for climbing injuries. We talked about how to rehab lumbrical injuries, training with hypermobile fingers, wrist strengthening exercises, causes of synovitis and capsulitis, why stretching your fingers is important, blood work for stiff joints, tennis and golfers elbow, how to decipher different types of elbow pain, Paul’s top advice to not get injured, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Watch the Video Interview:EP 207: Paul Houghoughi — Uncut Video!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Crimpd!crimpd.comOr download the Crimpd app for free!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/paul-houghoughiNuggets:(00:00:00) – Intro(00:02:28) – Topics covered(00:04:01) – Paul’s grandfather, and how Paul became a climbing Physio(00:08:08) – Plans for the Olympics(00:08:44) – Lumbrical injuries(00:16:21) – Stress shielding(00:18:24) – Rehabbing lumbrical injuries(00:24:56) – Preventing lumbrical injuries(00:26:25) – Grip gears, and Alex Megos(00:29:19) – How to introduce a new grip position(00:34:13) – Training with hypermobile fingers(00:39:05) – The link between hypermobility and proprioception(00:41:33) – Wrist strengthening exercises(00:48:35) – Synovitis and capsulitis(00:55:39) – Climbing with synovitis and capsulitis(00:59:25) – How to promote finger health and prevent finger injuries at any age(01:03:06) – Why stretching your fingers is important(01:06:31) – Blood work for stiff joints(01:07:35) – What is normal to expect as we age?(01:09:18) – Playing the long game(01:11:08) – Hiding the broccoli(01:12:53) – The danger of overloading yourself with exercises(01:17:27) – Tennis Elbow(01:23:32) – My experience with Golfers Elbow(01:25:57) – End-of-range contractions(01:27:45) – Preventing elbow injuries(01:29:31) – How to decipher types of elbow pain (tendons vs. nerves vs. joints)(01:33:55) – Elbow joint issues(01:35:14) – Good rehab comes down to specific diagnosis(01:36:14) – Paul’s top advice to not get injured(01:40:14) – Wrap up and EXTRA for Patrons!

Charlie Schreiber returns to the podcast! Charlie joins me from Fontainebleau to talk about the epiphany he had in Rocklands, leaving his job to focus on Paradigm Climbing, teaming up with Alex Johnson, getting obsessed with ‘The Big Island’ 8C/V15, building a perfect replica of the boulder, how to train on your limit projects, the concept of the “ideal circuit”, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app for free! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/charlie-schreiber-returnsNuggets:(00:00:00) – Intro(00:02:49) – Eating mangos in Fontainbleau(00:05:00) – Epiphanies from his Rocklands trip(00:09:15) – Capacity and the group psych(00:12:06) – Strategy and resting hard(00:15:22) – Sleep(00:16:58) – Partnering with Alex Johnson(00:20:45) – What is Paradigm Climbing?(00:23:11) – Solving coaching puzzles(00:25:22) – 9-week cycles(00:27:34) – Deloads(00:29:19) – The brain adapts faster than the body(00:31:12) – Looking back and ahead(00:36:46) – Stacking training programs(00:42:15) – “It’s not your last day”(00:45:31) – Having Martin Keller as a mentor(00:46:37) – The similarity between training and performing(00:48:13) – Supplemental training on trips(00:50:44) – Conditions in Font, and ‘Karma’ 8A+/V12(00:53:06) – ‘Getting psyched on The Big Island’ 8C/V15(00:57:59) – Blanancing trips with his marriage(01:00:15) – Building ‘The Big Island’ replica(01:11:34) – How much does the replica cost?(01:14:14) – Training on the replica(01:22:21) – How to train on your project(01:27:45) – How much progress did he make on the replica?(01:29:16) – Progress and time remaining on his trip(01:32:32) – How he is projecting the actual boulder, mobility, and sore ankles(01:35:45) – Will Charlie train this way on future projects?(01:38:40) – Will replicas unlock V18?(01:40:15) – Nalle’s FA of ‘Burden of Dreams’ 9A/V17(01:42:20) – The Ideal Circuit(01:46:43) – Setting specific comp boulders for Adam Shahar(01:51:32) – How you win comps vs. not lose comps(01:54:42) – How to create your own Ideal Circuit(01:56:30) – Creating your own boulders(01:59:08) – Imposing demands(02:01:48) – Wrap up and EXTRA teaser!

Kai Lightner is back on to talk about his recent send of 'Life of Villains' 5.14d/9a at the Hurricave! We talked about the emotional rollercoaster of sending 'LOV', how it felt to send 9a in his current body, not rushing the process, his trip to Jamaica, bolting his first route, what's going on with Climbing 4 Change, and more!Donate to C4C:climbing4change.orgKai’s Original Episode:EP 55: Kai LightnerNuggets:(00:00:00) – Kai’s upcoming trip and project(00:03:41) – Self-preservation(00:05:11) – The emotional rollercoaster of ‘Life of Villains’ 5.14d/9a(00:07:57) – How it felt to send ‘LOV’ in his current body(00:13:40) – Not rushing the process(00:16:50) – Expanding his technical arsenal(00:18:15) – Bad weather, broken holds, and the send(00:23:07) – His trip to Jamaica(00:27:00) – Building a climbing gym in the National Training Center(00:28:42) – Bolting his first route(00:33:31) – The food(00:35:34) – What’s going on with C4C(00:37:49) – Paying it forward(00:41:35) – How to support C4C(00:45:47) – Testifying in Washington to get climbing gyms recognized as sports facilities(00:54:02) – Bouldering with Drew Ruana, and negative temperatures

Adrian Vanoni is an up-and-coming finger crack wizard who has been on fire for the last few years. We talked about him breaking into 5.14, freeing El Cap ground up and then in a day, training for the famous ‘Cobra Crack’ using a campus board, doing the first free ascent of a 5.14 finger crack in the alpine, lucid dreaming about beta, going after hard routes that will force you to grow as a climber, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/adrian-vanoniNuggets:(00:00:00) – Intro(00:02:04) – Mustaches, haircuts, and wired headphones(00:05:16) – Our conversation about trying to climb 5.14(00:07:42) – Geeking out about ‘Badman’ 5.14a(00:08:40) – Collecting unfinished business, and sticking with it on projects(00:11:04) – Little Si, and a new crag in WA(00:13:30) – Adrian’s lifestyle(00:16:04) – The glamorous life of an amateur climber(00:20:29) – His beginnings in trad climbing(00:23:29) – Developing the skills to free El Cap(00:24:16) – Freeing ‘Golden Gate’ ground up with Sam Stroh(00:26:14) – Comparing his and Sam’s tick lists(00:30:54) – Putting ‘El Corazon’ in a day into context(00:40:44) – Will’s impressive belay season(00:41:25) – Blue-collar sending(00:46:39) – ‘Mr. Chicken’(00:53:38) – Trying hard is trainable(00:58:50) – Anticipation, expectation, and redpoint stress(01:00:59) – Living in the present, and appreciating the journey(01:04:00) – Sending ‘Cobra Crack’ 5.14b(01:10:25) – Training for Cobra on the campus board(01:17:31) – Visualization and lucid dreaming(01:21:30) – More ‘Badman’ beta(01:25:01) – The nuance of resting on sport routes(01:29:09) – Beta depends on context(01:35:58) – Prusik Peak and ‘Prayer for a Friend’(02:00:24) – The style of big wall ascents(02:10:06) – Street credit(02:18:07) – Sending ‘Prayer for a Friend’ 5.14-(02:22:56) – Goal routes and boulders(02:31:42) – Social media vs. inspiration(02:39:41) – Not everything is for everyone(02:45:54) – My climbing as a more public person(02:49:26) – Growing to meet a route where it is(02:51:26) – Get on the hard thing you want to do(02:57:57) – ‘Freerider’ in a day(03:13:19) – Wrap up and EXTRA teaser!

Anak Verhoeven is a professional climber from Belgium and one of the most accomplished female sport climbers ever. We talked about growing up with her mom as coach and dad as trainer, why she quit competitions, dealing with a strange injury that plagued her for 3+ years, winning her first World Cup, building 9a+ endurance with mediocre training facilities, making up rules in the gym, her onsighting strategy, being public about her faith, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Green Chef!greenchef.com/60nuggetUse code "60nugget" at checkout for 60% off plus 20% off your next two months!Check out Crimpd!crimpd.comOr download the Crimpd app!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/anak-verhoevenNuggets:(00:00:00) – Intro(00:03:14) – Living in a small motorhome with her parents on long trips(00:06:40) – Anak’s 9a and harder resume, and her level of fame in Belgium(00:10:03) – How Anak makes a living(00:13:51) – The advantages of doing everything herself(00:15:48) – How her mom and dad became her coach and trainer(00:17:58) – Practicing her autograph as a kid(00:20:13) – Competing in her first international competition(00:22:34) – Struggling in early competitions, and navigating disappointment(00:25:54) – Setting the bar high(00:27:47) – Family meetings(00:31:24) – Rest days, exercises, and hair washing(00:37:04) – Leading her first route at age 4(00:41:08) – Getting injured and falling in love with climbing(00:44:19) – The variety within climbing(00:50:50) – Why Anak quit competitions(00:56:51) – Anak’s strange arm injury(01:06:46) – Working on her shoulder mobility(01:10:21) – Keeping her arm injury a secret(01:14:08) – Current status of her arm(01:17:05) – Understanding what folks with chronic illness go through(01:20:59) – What does Anak miss the most about competitions?(01:25:46) – Longer trips, and the stress of competitions(01:30:43) – Winning her first World Cup in Arco(01:34:05) – The satisfaction of sending Ciudad de Dios pa la Enmienda(01:42:15) – Getting fresh air during competitions(01:44:59) – Anak’s training shed(01:47:57) – Training on the same routes for 3 years, and motivation vs. fancy facilities(01:53:01) – Anak’s strategy for onsighting comp routes(01:57:11) – Making up rules at the gym(02:01:36) – How Anak built her endurance(02:07:15) – Mental endurance(02:11:27) – 9b and trad climbing goals for 2024(02:14:43) – Why she is open about her faith(02:22:33) – How do climbers react to her faith?(02:29:46) – The pressure I felt as a kid to spread faith, and moving away from religion(02:33:09) – How Anak thinks about sharing her faith, and her lack of judgment toward other people(02:34:57) – Choosing her faith for herself(02:37:57) – Wrap up and EXTRA teaser!

Jakob Schubert is one of the greatest competition climbers ever. In 2023 he won the World Championships in both lead and combined, secured his ticket to the Paris Olympics, sent his first 9c with his FA of ‘B.I.G.’, and sent his hardest boulder with ‘Alphane’ 9A. We talked about his incredible year, learning from Adam Ondra’s risky and efficient climbing style, what he learned from failing on ‘Sleepwalker’ V16, plans for more 9c’s, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Tindeq!tindeq.comUse code “nugget” for $10 off your order!Check out Crimpd!crimpd.comOr download the Crimpd app!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/jakob-schubertNuggets:(00:00:00) – Intro(00:03:44) – Jakob’s best year ever(00:08:49) – Securing his ticket to Paris, and focusing on B.I.G.(00:10:40) – Inspiration for rock climbing(00:13:20) – Learning about efficiency from outdoor projects(00:16:28) – Less emphasis on winning the overall World Cup(00:18:55) – Giving away his trophies(00:20:08) – Why did Jakob choose ‘B.I.G.’ 9c and A’lphane’ 9A as projects?(00:24:16) – Teaming up with Adam Ondra and Stefano Ghisolfi(00:26:48) – Learning from Adam’s risky and efficient climbing style(00:36:13) – The quality of ‘B.I.G.’(00:38:13) – Breakdown and logistics of ‘B.I.G.’(00:43:46) – Breaking a hold on his send go of ‘B.I.G.’(00:45:29) – Did live streaming change the experience?(00:48:22) – Will Jakob do more live streams in the future?(00:50:26) – His project schedule on ‘B.I.G.’(00:53:45) – Logistics of traveling to Flatanger(00:56:26) – Is ‘B.I.G.’ the best hard route in the world?(00:59:36) – Plans to return to ‘DNA’ 9c(01:00:00) – What does ‘B.I.G.’ stand for?(01:01:45) – How Jakob prepared for ‘B.I.G.’, and revisiting the route with fresh eyes(01:09:16) – Tweaking beta to send ‘B.I.G.’(01:11:48) – Muscle memory, connecting hard moves, and repeating boulders with different beta(01:14:48) – “Waking up” his fingers for ‘Alphane’(01:17:14) – Analyzing videos of ‘Alphane’(01:18:28) – Speed training(01:20:02) – Recovery(01:21:09) – Failing on ‘Sleepwalker’ V16 (8C+) and what he learned from it(01:25:48) – Greedy(01:27:47) – What he plans to do differently for ‘Sleepwalker’ when he goes back(01:29:30) – Drew Ruana’s story about Jakob, and who Jakob has been the most impressed by(01:35:27) – Wrap up and EXTRA teaser!

Jon Cardwell is back on to talk about his new route ‘Wind Up Bird’ 5.15b at The Fortress of Solitude in CO, how moving away helped him send, what he learned from failing on ‘Super Crackinette’ in France, how he applied Uphill Athlete principles to his training for sport climbing, plans to go back for the extension, bolting 5.15 projects in New Mexico, and much more!Jon’s Original Episode:EP 50: Jon CardwellReferences:Adam Ondra flashing ‘Super Crackinette’ 9a+EP 169: Scott JohnstonTraining for the Uphill Athlete (book)Nuggets:(00:00:00) – Sending ‘Wind Up Bird’ 5.15b (9b)(00:17:40) – How moving away helped him find success(00:22:21) – Failing to climb ‘Super Crackinette’ 5.15a (9a+), and what he learned from it(00:27:29) – Adam Ondra’s flash of ‘Super Crackinette’(00:30:00) – Drawing inspiration from Scott Johnston,  and training for ‘Wind Up Bird’(00:35:53) – Constantly learning(00:40:42) – More about his training(00:45:45) – Falling 50+ times on the same move, and building momentum(00:47:35) – Taking your foot off the gas, maintaining strength, and training plans for the extension(00:54:20) – Exhaustion and motivation(00:56:51) – The complexity of sport climbing(00:58:42) – Is V16 a goal for Jon?(01:01:23) – New 5.15 projects at The Tunnel in NM(01:03:00) – Is anyone trying ‘Wind Up Bird’?(01:05:21) – Will the extension be 5.15c (9b+)?(01:07:12) – Wrap up

Dr. Tyler Nelson is back on the podcast! We talked about the biggest takeaways from all of his years of finger strength experimenting, how he warms up for a limit bouldering session, how to gain finger strength while minimizing risk, the value of wrist and hand training, common causes of climbing injuries, his advice for my trip to Hueco, what he learned from his trip to Squamish, why climbers shouldn’t train like gymnasts, what sets the best athletes apart, and much more!Check out C4HP or Schedule an Appointment With Tyler!camp4humanperformance.comc4hpschedule.as.meBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Crimpd!crimpd.comOr download the Crimpd app for free!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!REGISTER NOW for the PCC!www.performanceclimbingcoach.comUse code "NUGGET" for 10% off Early Bird pricing until Jan 28th!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/tyler-nelson-returnsNuggets:(00:00:00) – Intro(00:04:03) – The donut festival(00:06:26) – Tyler’s granite spray wall(00:07:46) – Mirrored boards(00:13:06) – Alcohol and more donuts(00:14:21) – Outline of topics(00:16:17) – Finger training topics(00:34:46) – How Tyler warms up for limit bouldering(00:41:58) – Hand training, recruitment, and coordination(00:49:23) – Summary of our session(00:50:21) – When to end a session(00:52:48) – Using a mix of tools(00:54:26) – Intensity vs. volume(00:59:49) – Building capacity off the wall(01:01:39) – Supplementing your climbing with less risky hand/finger training tools(01:05:22) – When to hangboard (and when not to)(01:09:42) – Learning and changing your mind(01:11:25) – Tyler’s guidance for me in Hueco(01:17:25) – Should we climb less?(01:20:24) – Lions don’t go jogging(01:21:53) – Making sense of Alex Megos’ and Adam Ondra’s training volume(01:23:31) – My takeaways for Hueco(01:24:47) – What Tyler learned from his trip to Squamish(01:30:02) – What is the campus board good for?(01:40:14) – How important is RFD in climbing?(01:44:33) – Common causes of injuries(01:52:32) – Transitioning back to hard climbing(01:54:55) – How your tendons change when you build capacity(01:58:29) – Do our tendons get thicker?(02:00:24) – Where does our long-term finger strength come from?(02:02:57) – What sets the best athletes apart?(02:07:46) – Takeaways(02:11:48) – How Tyler changes his clients’ training habits(02:14:41) – The future of finger training(02:18:04) – Calisthenics vs. strength training(02:26:19) – Are rings exercises strength training?(02:30:12) – More strength training takeaways(02:37:05) – Wrap up

James Pearson is one of the world’s best trad climbers. We discussed a 15-year-old controversy that nearly ended his career, how meeting his wife Caroline saved him, climbing his first 9a after learning how to train, eGrader and quantifying E grades, his decision to suggest E12 for his new route ‘Bon Voyage’, why he was afraid of becoming a dad, what kids taught him, and much more! This was one of my all-time favorite interviews.Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Mad Rock!madrock.comUse code “NUGGET” at checkout for 10% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out KAYA!kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/james-pearsonNuggets:(00:00:00) – Intro(00:01:35) – Getting settled(00:03:13) – Why I feel like I know James(00:05:33) – Introducing the Redemption Story(00:08:10) – Internet backlash(00:10:05) – Coming full circle(00:13:33) – Why it felt important to grade ‘Bon Voyage’(00:17:10) – The full story(00:28:47) – Compassion for himself(00:30:53) – Moving to Innsbruck to work on his sport climbing(00:36:05) – Thinking his pro climbing life was over, meeting Caroline, and their trip to Turkey(00:41:18) – Learning how to train(00:46:33) – 7b+ to 8c+ in 6 months(00:52:32) – Fun and performance(00:53:23) – E grades(00:56:16) – Trying to flash E10 in Pembrook, and falling in love with climbing again(00:59:43) – Returning to ‘Rhapsody’(01:02:10) – Flashing V13 (8B), and his struggle with projecting pressure(01:08:50) – Climbing V15, craving the next level, and living the pro climber dream with Caro(01:17:10) – Why he left the UK, and why it felt important to return to ‘Rhapsody’(01:24:53) – Searching for his hardest trad route(01:25:59) – Making the Redemption film(01:29:21) – eGrader, and understanding E12 and beyond(01:35:47) – Climbing a 9a right after ‘Bon Voyage’(01:37:15) – Talking to Hazel Findlay, and PTSD(01:38:58) – Presenting E12 again 15 years later(01:45:04) – Backlash about grades, and Anna Hazelnutt’s thoughts about Walk of Life(01:49:02) – Breaking down E12 and ‘Bon Voyage’(02:00:53) – Finding ‘Bon Voyage’(02:08:08) – How dangerous is ‘Bon Voyage’?(02:20:23) – Being more scientific about grades(02:24:54) – Why give ‘Bon Voyage’ an E grade?(02:38:44) – Becoming a dad(02:47:47) – What kids taught him(02:53:57) – Rules for climbing with kids, and sending without expectations(02:58:17) – Tips for climbers with kids(03:03:36) – James’ advice for his younger self(03:11:15) – Climbing matters(03:16:45) – Accepting some selfishness, and Caro’s mom(03:23:36) – Training with Ollie Torr for ‘Bon Voyage’, and Caro’s journey back to hard climbing after pregnancy

Brooke Raboutou is an Olympian and a V15 boulderer from Colorado. We talked about growing up in a family of world-class climbers, balancing college with training for the Olympics, her mindset for competitions, why she meditates every day, her favorite hype music, working on her confidence, using pressure as fuel, focusing on the bigger picture, competing to win while supporting friends and teammates, how she balances competitions with sending hard boulders, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing REGISTER NOW for the PCC!www.performanceclimbingcoach.comUse code "NUGGET" for 10% off Early Bird pricing until Jan 28th!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/brooke-raboutouNuggets:(00:00:00) – Intro(00:01:35) – The first podcast in my cabin, and Brooke’s two-a-day training(00:04:03) – Why college felt so important, and balancing climbing with other interests(00:07:45) – Studying marketing and psychology(00:10:38) – Climbing as a lifetime sport, and pivoting within climbing(00:14:05) – Brooke’s family and upbringing, and balancing college with Olympic training(00:21:34) – Her parents starting ABC climbing, and what it was like having her mom as a coach(00:24:42) – What felt better: winning her first World Cup gold medal, or sending Box Therapy?(00:27:55) – Training for the Olympics, and her hype music for speed climbing(00:32:20) – Brooke’s favorite music(00:37:20) – Wanting to win while supporting your friends and teammates(00:44:17) – The mechanics of qualifying for the Olympics, and Brooke’s mindset for Paris(00:50:09) – How much longer will Brooke focus on competitions?(00:51:20) – Working on her confidence, using pressure as fuel, and focusing on the big picture(00:57:11) – The purpose we get from having a goal, and Brooke’s goal to mix psychology and climbing(01:01:41) – Brooke’s mindset approaching competitions(01:06:34) – Balancing fun and focus, different competitors' mindsets, and channeling good energy(01:10:15) – Meditation and breath(01:18:10) – Using her flexibility as a shorter climber, and growing up in gymnastics at CATS(01:23:52) – Dancing on the wall for her warmup(01:25:46) – How to use more flexibility in your climbing(01:26:45) – How did Brooke become so strong in 3F drag?(01:31:14) – Short pinkies and crooked fingers(01:31:53) – Working with her coach Chris Danielson(01:39:09) – Does Brooke train specifically for outdoor goals?(01:41:19) – How outdoor climbing feeds back into competitions(01:43:54) – More about Brooke’s training(01:46:06) – Why Brooke switched from one-arm hangs to weighted two-arm hangs, and using the hangboard for injury prevention(01:47:51) – Working on jumps and leg power, coordination, and mental game(01:49:08) – Wrap up and EXTRA teaser!

Will Anglin returns and is joined by coach and trainer Matt Jones. This is one of the most valuable episodes I’ve ever recorded. It’s a GOLD MINE for anyone who wants to progress their climbing. Will and Matt provide clear and in-depth guidance for beginner, intermediate, and advanced climbers in this three-hour masterclass. If you feel stuck at a plateau or simply want to progress to the next level, don’t skip this episode!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Green Chef!greenchef.com/nugget250Use code "nugget250" at checkout for $250 off!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/will-and-mattNuggets:(00:00:00) – Intro/Ads(00:03:55) – Introducing to Matt Jones(00:06:43) – The goal of this episode, and who it’s for(00:09:20) – How we are defining beginner, intermediate, and advanced(00:12:37) – Reminder about timestamps(00:13:31) – Overview of core themes (skills and strength feedback loop, the four stages of competence, selecting training tools)(00:20:24) – My first plateau in climbing, and helping people identify and address what they’re missing--BEGINNER STARTS HERE--(00:23:45) – Beginner | Overview(00:23:45) – Gaining initial awareness, and meat suit competence(00:25:53) – Beginner | Strong Not Good(00:27:35) – The Hammer(00:28:51) – Not everything is a nail(00:30:00) – The hammeriest hammer Matt and Will have ever seen, and taking away the hammer(00:34:06) – Beginner | Good Not Strong(00:34:06) – The goal for the beginner climber overall is to diversify the toolset(00:34:47) – The Stringbean (aka The Crowbar)(00:36:18) – Overutilizing sneaky tricks, and adding constraints/rules to your climbing(00:41:48) – Interventions for beginners(00:46:35) – Identifying the low-hanging fruit(00:47:40) – Beginner | Summary(00:51:11) – Using climbing as a training intervention(00:53:41) – Checking your ego(00:55:27) – Building strength and skill at the same time through climbing --INTERMEDIATE STARTS HERE--(00:59:06) – Intermediate | Overview(00:59:06) – Exiting the beginner stage, and learning to quantify your progress beyond grades(01:01:42) – “Oh no, now what?!”(01:03:22) – The logarithmic aspect of climbing the grade scale, and the room for growth as a climber(01:05:24) – My experience of collecting more tools in sport climbing in the last 6 years(01:07:14) – Finding what trying hard means, and the Nationals training camp story(01:10:09) – Trying hard vs. trying well(01:12:10) – Identifying what you need to address in your climbing(01:13:30) – Understanding exactly what you’re doing, and why it is working or not working(01:17:54) – Intermediate | Strong Not Good(01:18:51) – Chunking(01:20:25) – Getting beyond the left-right-left, and increasing the resolution of your beta(01:22:47) – The guess and check model, and turning new dials(01:25:21) – The sloth monkey drill, and finding the line(01:27:50) – Hip in vs. square drill(01:29:43) – Building a process for problem-solving(01:30:16) – Guidance for off-the-wall training for the intermediate climber(01:33:38) – Keeping off-the-wall training in perspective, and becoming fluent in training(01:39:20) – A tactical pitfall for intermediate climbers(01:43:00) – Why you shouldn’t punt, the nuance of resting, and energy economy(01:48:20) – Separating practice, training, and performance(01:50:11) – Intermediate | Good Not Strong(01:50:11) – Getting the reps in, and eating your vegetables first(01:56:34) – Strength training to support your movement, and learning to reverse engineer moves(02:03:19) – Asking why, being more intentional, and why Chris Sharma led the intermediate climbers astray(02:04:33) – More on reverse engineering, amplifying your strength through mobility, and being in the correct position(02:07:12) – Learning how to guide yourself, and choosing how to train(02:10:31) – The optimal training plan doesn’t exist, and it’s ok to have fun--ADVANCED STARTS HERE--(02:16:25) – Advanced | Overview(02:18:41) – Specific goals, and going from dial-up to fiber optic(02:21:46) – Advanced | Strong Not Good & Good Not Strong(02:23:57) – Occupying the position(02:29:14) – Mobility and sensation(02:33:33) – Proprioception, feeling mode, and micro beta(02:37:57) – The Golfer study(02:41:00) – The opportunity of the intermediate climber, and Will’s beef with strength metrics(02:43:23) – Affordances, and becoming a better athlete(02:46:31) – Off-the-wall training for an advanced climber, and Usain Bolt(02:51:23) – Misusing tools from the pros(02:56:50) – Wrap up, and EXTRA teaser

Travis Tameirao is a 33-year-old from Rhode Island. On August 13, 2018, his life changed in a freak accident in the climbing gym. Three years and a dozen surgeries later, Travis miraculously returned to climbing and sent his first V10 and V11. We talked about his accident, getting a full knee replacement, how he made a full recovery, his incredible wife Katie, why he swims four times per week, treating yourself like you have the V17 gene, taking responsibility for your life, the interplay of luck and hard work, and much more.Support the Access Fund!accessfund.org/protectBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/travis-tameiraoNuggets:0:00:00 – Intro/Ads0:07:14 – Having a son at 19, semi-pro boxing and bartending to make ends meet, and getting into climbing0:13:31 – Maintaining his own identity once he became a dad0:15:40 – Getting obsessed with climbing, and being reckless out of ignorance0:24:51 – The full story of Travis’ accident on August 13th, 20180:35:20 – Getting his knee reconstructed in December 2019, and losing his Tibial Plateau0:38:31 – The possibility of amputation, and choosing an experimental procedure0:44:18 – Living in constant pain, surgery as a trauma, and holding onto hope0:47:21 – Having a full knee replacement, and feeling like he was given a death sentence0:49:52 – The limitations of Western medicine0:51:55 – Waking up without pain0:53:56 – The gift of walking, and reclaiming his life0:56:55 – Working on regaining his range of motion, and reconnecting with climbing1:05:05 – Getting hurt again sport climbing in Rumney1:09:39 – Losing friends and community during his recovery, and proposing to his wife Katie1:17:40 – The first time he asked Katie out1:20:57 – Gratitude for Katie, and being with a partner through the hard times1:23:41 – Hiking around Mont Blanc on their honeymoon1:26:39 – Focusing on work while he was recovering, and appreciation for the support1:27:40 – Regaining his full range of motion, and climbing his first V10 outside1:31:42 – Mr. Miyagi and the pistol squat1:33:04 – Climbing his first V11, leaving areas better than you found them, and finding boulders in Rhode Island1:36:22 – “Don’t get injured”, learning how to fall, and being unsure of the takeaway1:38:33 – The guy in the wheelchair, and wondering if he is blowing his second chance1:43:01 – Choosing to live a rich and passionate life, the fountain of youth, and facing mortality1:48:10 – A backlog of games and books, and wanting to live forever1:54:19 – Accepting support from Katie, hard conversations, and the transition in their relationship after his recovery2:03:08 – Mothers and empty nests, Travis’ parents relationship, and the feeling of firsts2:07:45 – What climbing means to Travis now, and why Travis swims 4 days per week2:10:46 – Long-term climbing goals, and sponsoring himself2:14:43 – Growing up a block away from his wife, and all of the things climbing has brought him2:17:24 – Treating yourself like you have the V17 gene2:19:15 – How Travis made a full recovery when many others didn’t, drawing inspiration from anime, and being the main character in your own story2:26:43 – Taking the wheel, and advocating for yourself2:32:14 – Sharing his story, and being a resource2:36:46 – Kind words about the podcast2:39:58 – Luck and hard work2:42:26 – More kind words2:45:32 – Iontophoresis2:47:01 – Wrap up and Travis’ phone number

Melina Costanza swept the US National Championships in October, making one hell of a comeback after her competition break. She returns to the podcast to talk about why Nationals was the hardest competition she has ever done, how to use nerves to focus and thrive, training for Nationals, praising effort, her fueling strategy, gaining weight to be more powerful, Alex Johnson’s hype shirt, balancing training with fueling and mental health, choosing good over perfect, upcoming goals, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/melina-costanza-returnsNuggets:0:00:00 – Intro/Ads0:04:40 – Recovery from her foot surgery, and sweeping the National Championships in Boise Idaho0:07:05 – Trying a new approach with fueling and training0:08:17 – A message about Melina from Tyson Schoene0:09:55 – Why Nationals was the hardest competition Melina has ever done, and finding flow in the sport climbing final0:16:00 – Training primarily for bouldering, and proving to herself that she is a better climber than before0:21:39 – The limit is higher when you focus on getting stronger vs. lighter0:23:28 – The nerves and joy of competitions, and a weight lifted0:29:10 – Training for lead and bouldering at the same time, and her training phases before Nationals0:34:51 – How she won lead despite her lack of power endurance after getting covid, and the mental side of competition0:37:11 – Praising her effort more than her performance0:41:21 – Effort is trainable0:42:48 – How Melina’s fueling strategy has changed, eating more carbs on comp days, and Sour Patch Kids0:51:13 – Gaining weight to be more powerful0:54:06 – What Melina does when she has dark thoughts around eating, and how to know when you’re “overtraining”0:58:51 – Knowing when to take more rest vs. put your head down and do the work1:01:51 – Doing every part of your training for a reason1:06:30 – “You just have to go to win.”1:10:55 – Coming out last in finals, and pressure as a privilege1:13:46 – Alex Johnson’s shirt1:16:03 – Balancing training, fueling, and mental health, and choosing good over perfect1:19:01 – What Melina would tell others who struggle with eating disorders1:22:07 – The false promise of success, achieving your goals while being true to who you are, carrying guilt, and giving each other permission to be imperfect1:27:37 – Surrounding yourself with people who love you unconditionally1:29:55 – Melina’s goals1:33:11 – Melina’s thoughts on the Paris Olympics, and the 2028 Olympic games1:35:56 – Thanks to Melina for bringing us along on her journey1:37:16 – Check out this week’s Patreon bonus episode for more fun facts with Melina!

Pete Whittaker is widely regarded as one of the best crack climbers of all time. We talked about his current trip to Moab trying Stranger Than Fiction, how he trained for the FA of Crown Royale 9a, the skills needed to climb cutting-edge cracks, why he is still working on improving at ring locks, the futuristic Crucifix Project, his most fun/rewarding/miserable/traumatic trips with Tom Randall, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetHoliday Sale going on now with up to 25% off!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/pete-whittakerNuggets:0:00:00 – Intro/Ads0:05:34 – Pete’s breakfast and voice0:06:29 – Pete and Tom’s current mission in Moab, and what makes that area so unique0:10:02 – Goals on trips, and working on ring locks as a weakness0:12:22 – How Pete and Tom ring lock differently0:14:57 – Pete’s book on crack climbing techniques0:15:56 – Trying Mason Earl’s route Stranger Than Fiction0:20:14 – Breakdown and progress on Stranger Than Fiction0:21:58 – Pete’s first visit to the Profile Wall in Norway to try Recovery Drink, and working his way through the established free routes0:27:54 – The style of climbing on the Profile Wall, and the skills needed to climb hard there0:30:08 – Placing 17 pieces of gear on the 100m Crown Royale 9a0:32:35 – Breakdown of Crown Royale 9a, and running it out on the send0:38:13 – Pete’s process on Crown, and projecting the top half as its own pitch0:40:42 – How Pete and Tom decide which projects to try together vs. individually0:43:19 – The most FUN trip with Tom (Century Crack trip)0:45:20 – The most MISERABLE trip with Tom (Bridge Boys)0:46:21 – The most TRAUMATIZING trip with Tom (Yosemite)0:49:09 – The most REWARDING trips with Tom (exploring the White Rim)0:50:27 – The Crucifix project0:53:26 – How Pete trained for Crown Royale 9a0:57:06 – Embracing the suck, why Pete is good at resting in stressful positions, and training stamina as a kid1:00:17 – Pete’s early climbing, venturing into more dangerous routes as a teenager, and doing the first ascent of an E9 at age 17 with his mom on belay1:06:12 – Why Pete loves offwidthing, and other styles of climbing that involve lots of suffering1:10:42 – How geeky is Pete about training?1:13:10 – Adding structure, and training with Lattice for Crown Royale1:14:51 – Shoulder conditioning for Crown, and what exercises he plans to continue doing1:17:51 – Keeping tabs on the world’s hardest trad routes, and Pete’s thoughts on trying Tribe1:20:09 – How Pete picks objectives and goals, and riding the waves1:23:07 – Pete’s recent trip to Yosemite with Mari1:25:37 – Using Darth Grader to suggest the grade of 9a for Crown Royale1:34:33 – How Pete’s experience with Crown Royale compared to Recovery Drink1:37:33 – Unclimbed lines on the Profile Wall, and where the name “Crown Royale” came from1:39:26 – Check out the Patron-only EXTRA with the Wide Boyz!

Matt Segal is back on the podcast! Matt is one of the boldest trad climbers of his generation and just had his best climbing year ever at age 39. We talked about his new YouTube channel cooking show, his top cooking tips and the key to making delicious food, how he prepared to send Kryptonite 9a, and his ascent along with teammates Jesse Huey and Jordan Cannon of the famous Todd Skinner route ‘Cowboy Direct’ on the Nameless Tower in Pakistan.Subscribe to Matt’s YouTube Channel!youtube.com/@MattSegalOfficialBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, Alex Pluta, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/matt-segal-returnsNuggets:0:00:00 – Intro/Ads0:06:37 – Jet lag and a whirlwind of travel0:08:14 – What Matt has been in the three years since our last episode, his FA on Mt Hooker with Jesse Huey, and getting engaged0:11:38 – Short recap of Matt’s paragliding accident in 20170:12:15 – Matt’s new YouTube channel, his magazine Brine, and his traveling + climbing + cooking idea0:15:05 – Getting deeper into cooking during the pandemic, and the vision for the YouTube channel0:18:44 – Upcoming guests on Matt’s channel, and my impression of the show0:22:16 – Matt’s #1 cooking tip, and the key to making delicious food0:27:40 – Matt’s go-to meals0:29:56 – Balancing nutrition with his love for cooking and enjoying life, traveling with his portable Traeger Grill, and his YouTube giveaway0:32:52 – Why Matt added protein shakes to his routine when he was trying Kryptonite0:37:23 – How Matt eats when he travels internationally, and his go-to bars for expeditions0:40:37 – Wanting to climb 9a, and what he learned from trying Kryptonite0:46:18 – His fiance’s accident at The Fortress the day he sent Kryptonite0:51:38 – Matt’s training leading up to trying Kryptonite, and setting mini-sub-goals0:57:10 – Try hard0:58:31 – The difference between sport climbing and hard dangerous trad climbing (headpointing)0:59:17 – Cutting edge trad routes worldwide1:01:05 – Going to Pakistan to try the famous route Cowboy Direct on Nameless Tower1:06:47 – What it feels like to climb 5.12 and 5.13 at 20,000 feet, the logistics involved to prep the route, and necessary suffering1:13:55 – How Matt felt after coming back from Pakistan, pivoting to hard trad, and moving away from dangerous climbing1:16:53 – Closing this chapter for Micah Dash1:20:18 – Astrisks in big wall and alpine climbing, the bond created between Matt, Jesse, and Jordan1:22:02 – Tough gainer1:25:23 – Patron question from Connor: Any cool Micah Dash stories?1:27:55 – New products from Alpine Start1:29:50 – Upcoming stuff for Matt1:31:02 – The enjoyment of food and what that means, and being more deliberate about who you spend your time with1:32:47 – Wrap up

Will Anglin is an expert boulderer and the founder of Tension Climbing. I love the way this guy thinks, and there are many nuggets in this episode. We talked about the key principles of climbing hard, the most common confusion points about training for climbing, why we should treat climbing like baseball, the number one thing all climbers should do, the evolution of Tension, why it took 10+ years to develop the Tension Board 2 (TB2), why every detail matters when building a new product, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Green Chef!greenchef.com/nugget250Use code "nugget250" at checkout for $250 off!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, and Alex PlutaShow Notes:  thenuggetclimbing.com/episodes/will-anglinNuggets:0:00:00 – Intro/Ads0:05:06 – Eggs and espresso0:06:55 – Focus on protein to save mental energy0:09:49 – Cat litter0:10:56 – Two main topics I want to cover with Will0:13:06 – An email I sent Will in 2015, and why I transitioned away from the Anderson brothers’ way of training0:17:49 – Will’s early climbing, youth competitions, wanting to be strong, and getting into training0:26:28 – Will’s first time deep water soloing at Summersville Lake0:27:57 – Trad climbing in the Black Canyon0:31:26 – Pivoting to bouldering, and the bouldering vs. sport climbing in Colorado0:35:56 – Why Will has spent more time developing boulders than sport climbs, and why people chip routes0:40:02 – Chipping in bouldering, and suspending your disbelief0:47:09 – Why the “best way to train” is not a useful concept0:54:26 – Why it doesn’t make sense to copy the pros0:55:48 – The baseball analogy0:59:04 – Why your hangboarding should change over the course of your climbing career1:00:13 – Working on skills at sub-maximal intensity, and learning to connect training with rock climbing skill development1:03:44 – “Keep the goal the goal.” - Dan John1:05:19 – The best climbers are the most adaptable climbers1:09:01 – Will’s ‘Hangboarding: A Way’ article, and the most common confusion points and questions that Will gets about advice he’s given in the past1:10:59 – Why you shouldn’t take time away from your climbing time to do more strength training1:14:48 – It’s normal to fail on climbs that are easier than your max redpoint grade1:17:04 – Why I started seeking out more “basic” power climbs, and how modern training is affecting outdoor bouldering grades1:19:37 – How styles and grades evolve over time1:24:15 – “The concept of a well-rounded climber moves.”1:25:52 – Why people used to say Joe’s Valley is soft, and how gym climbing shapes our conception of climbing1:30:35 – Conflating doability with difficulty, and finding the beta that fits you1:33:51 – Why Will feels like he learned how to climb in Gunnison, and the value of climbing on different rock types1:35:54 – Discovering that hard climbs can be fun, and wow traveling has allowed me to discover what I actually enjoy most in climbing1:39:39 – Why grades tend to become more confusing as you progress, and the weirdness at the top-level grades1:43:09 – The unconstrained nature of climbing, and box checking1:49:07 – “It’s not about the exercise.”1:54:00 – “The number one thing is go rock climbing.”2:00:54 – How not all climbing styles are created equal in the way they develop you as a climber, and why I’m so impressed with the Tension Board 22:04:43 – Our culture’s obsession with climbing, and validating climbing just because it’s fun2:07:23 – The Climbing Community is Imaginary2:08:49 – There are many valid ways to “be a climber”2:11:14 – How Will feels about climbing after building Tension, having no breaks from it, and creating separation between his personal climbing and his business2:13:59 – One of Will’s main priorities with Tension, having a life outside of Tension and climbing, playing musical instruments, having carpal tunnel, and building guitars2:20:12 – The evolution of Tension, and how the company started2:28:56 – How the Flash Board came to be2:30:49 – More about the development of the Tension Board 22:36:54 – Designing the holds for the TB2, and why the design process should start with the raw materials2:42:24 – Getting benighted in the Black Canyon2:48:31 – “Everything fucking matters.”2:50:29 – Take the time to build a solid foundation2:52:48 – Wrap up

Mat Wright has quickly established himself as one of the best trad climbers in Britain and is a world-class all-rounder having climbed E11, 5.14c, and V15. We talked about his humble beginnings in low-income government housing, teaching himself how to rope solo as a teenager, reaching V13 and 5.14c in his first three years of climbing, pivoting to hardcore trad climbing, his upcoming film in the Brit Rock Film Tour, and much more!Get Your Tickets for Brit Rock! (Streaming Nov 9-13)britrockfilmtour.comBecome a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, and Alex PlutaShow Notes:  thenuggetclimbing.com/episodes/mat-wrightNuggets:0:00:00 – Intro/Ads0:05:35 – Why Mat wears sunglasses when he climbs0:07:02 – Mat’s difficult upbringing, and growing up in a council estate (low-income government housing)0:11:41 – Meeting his dad at 13 and moving in with him, and how Mat got himself into rock climbing0:15:47 – Building a board in his mom’s back garden, and sending 8c+ and 8B (5.14c and V13) within his first 3 years of climbing0:17:21 – What climbing brought to Mat’s life0:19:51 – Neil Gresham’s masterclass videos, and setting his eyes on Hubble0:23:13 – Sending Hubble, and the negative side of punching the clock on projects0:29:39 – Being optimistic, and why Mat resonates with hard scary trad climbing0:32:39 – The line between optimism vs. recklessness0:35:17 – How Mat “caught up” with his education, and the appeal of climbing for someone with a busy mind0:39:39 – Mat’s partner Anna Taylor, and her role in The House of the Gods film (I said Argentina but it was in Venezuela)0:41:37 – Coasteering with Anna0:45:40 – Wildlife, nerding out, and how he and Anna relax0:47:28 – Living in a van, fingerboarding, and going with the flow with his climbing0:49:25 – Sprinting toward a goal, and spending 60-70% of his time chilling0:54:34 – What Mat’s training looked like early on, how it’s evolved over time, and addressing specific weaknesses0:57:34 – Understanding your climbing pace, and the dance of sport climbing1:00:24 – How Mat guides his clients with their climbing pace1:06:19 – Our tendance to overthink things, and not believe in ourselves1:08:29 – The power of specific goals, and asking yourself what you really want to get out of climbing1:12:35 – Balancing short-term and long-term goals1:16:51 – How to get coaching from Mat1:18:21 – Climbing his first V15 shortly after Hubble, and pivoting to trad and sending Lexicon E111:23:03 – The reaction to him sending Lexicon1:26:27 – Feeling desensitized to exposure, and early free soloing1:28:24 – The effect that online comments have on real people1:32:31 – Our brains’ negative bias, and trolling as an outlet for frustration1:35:21 – Anna’s harassment, and Mat’s controversial reputation1:40:29 – What happens when you respond to negative comments with kindness1:42:36 – Stepping into a protective role for his partner, and losing his sponsors1:44:29 – Mat as a Berghaus athlete1:49:19 – Mat’s film ‘Hard Git’ in the upcoming Brit Rock Film Tour1:55:49 – A deep dive into Mat’s FA of Magical Thinking E10, and finding flow on the send2:01:13 – Mat’s FA of Black Thistle E10, and converting E grades to the American YDS grades2:04:04 – The animalistic nature of trad, why the Brits don’t bolt everything, and the American healthcare system2:07:35 – Challenge vs. difficulty2:10:26 – James Pearson as the best trad climber in the world, and Mat’s kinship to Dave MacLeod2:12:25 – Mat and I each talk about our experiences trying the keto diet2:16:18 – I recap my story with disordered eating and recovery, and Mat describes his experience with burnout after Hubble2:22:05 – What happened with Rhapsody, and his thoughts on returning2:27:21 – Mat’s rope solo setup2:29:43 – Go-to music2:30:15 – Mat’s dream climbing expedition, the adventure and fun of climbing, and sending Gaia E82:34:46 – Think more about yourself and less about other people2:35:44 – Cycle touring, and Mat’s thoughts on taking long breaks from climbing2:42:36 – Where to connect with Mat, and details about the upcoming Brit Rock Film Tour

Alex Biale is an elite boulderer based in CO. We talked about his family legacy of bootlegging wine in Napa Valley, how he got into climbing, his legendary training with Jon Glassberg, pushing himself to the breaking point to send V14, seriously injuring his knee, working with Ollie Torr to overhaul his style and become stronger than ever, the keys to a balanced and happy life, and much more!Become a Patron - 7 Day Free Trial!patreon.com/thenuggetclimbing Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Zach Emery, and Alex PlutaShow Notes:  thenuggetclimbing.com/episodes/alex-bialeNuggets:0:00:00 – Intro/Ads0:05:34 – Steak and wine0:06:16 – Alex’s connection to the Jon Glassberg and Ollie Torr episodes0:07:37 – Alex’s upbringing in Napa, his family legacy of bootlegging wine, and the origin story of Black Chicken0:12:21 – Working in the vineyard as a kid, and growing up surrounded by family0:15:36 – Alex’s dad, and doing family backpacking trips to Tahoe0:20:02 – Getting into climbing0:21:59 – Parallels to the Josh Champion episode, looking up to CA climbers, getting into highballing, and putting V13 and V1 4 on a pedestal0:31:01 – Training with Jon Glassberg0:35:11 – Sending Mind to Motion V14, breaking from the training, and feeling lost after achieving his goal0:39:59 – Climbing classic V8s in Leavenworth, rediscovering his love for climbing, and adopting a beginners mindset0:47:58 – History, aesthetics, the amount of climbing in CO, and redefining challenge0:51:56 – Desiring to become a well-rounded climber0:58:23 – What gets people stuck, and being honest about what you want from climbing1:03:20 – Combining strengths and weaknesses1:09:32 – The perfect storm of training with Jon1:13:20 – Playing the long game, and drawing inspiration from Martin Keller1:17:33 – Why you shouldn’t train like a pro climber (unless you’re a pro climber)1:22:50 – The advice Alex got from Will Anglin, and climbing with rules1:34:42 – Why Alex hired Ollie Torr to coach him1:45:43 – What’s different about training with Ollie on a principle level1:52:24 – Injurying his knee, and transforming his climbing style2:00:26 – The keys to staying consistent with climbing and training, and the value of a spray wall2:16:12 – The keys to staying on top of things at work, and Alex’s business ventures2:23:47 – Carrying a load, hitting rock bottom, and adding value2:31:26 – The keys to maintaining a healthy relationship2:37:59 – Wrap up, and very kind words from Alex about the podcast

Jesse Firestone is back on the podcast! We talked about his injury this spring and finding silver linings, why he focused more on weight training than climbing this summer, shifting his priorities to spending more time on projects, biggest lessons from the past three years of coaching, Adam Ondra’s hip flexibility, how to become more flexible through climbing, why visualization is an excellent use of your time, and much more!The Nugget is sponsored by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Green Chef!greenchef.com/60nuggetUse code "60NUGGET" at checkout for 60% off plus free shipping!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Zach EmerySupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  thenuggetclimbing.com/episodes/jesse-firestone-returnsNuggets:0:00:00 – Intro/Ads0:05:53 – Jesse’s Winter and Spring season, his wrist injury, and his trip to Fontainebleau0:11:53 – Losing muscle, falling into our own pitfalls, and a sales pitch for having a coach0:15:45 – Stoic philosophy, finding the silver lining, and why Jesse climbed a lot less than usual over the summer0:18:49  – Being stubborn about rock climbing, and plans to balance that with more weight lifting0:20:32 – Why Jesse is moving toward less volume and more projecting0:25:31 – Work capacity0:29:48 – My summer trip, and what I would do the same vs differently to prepare next time0:34:22 – Chasing the highs, and the reset of a bad injury0:37:29 – Being content with not sending my project in Rocklands, and Jesse and I talk about struggling to find inspiration there0:43:53 – What I’ve realized about active rest days in Rocklands0:47:57 – Why Jesse didn’t set any goals on paper in 20230:49:57 – Thai0:51:25 – How Jesse’s coaching business has evolved, and how he uses Instagram0:56:03 – “A good coach knows when to be a window and when to be a mirror.”0:56:33 – Lessons from Jesse’s first few years of coaching1:05:23 – How coaching has led him to being a more compassionate person1:08:43 – Summary of coaching lessons1:09:33 – Intent vs. content of training1:12:55 – Adam Ondra’s hip flexibility, writing a book, and how to improve flexibility through climbing1:22:10 – Having a positive attitude about your flexibility1:29:55 – 3 benefits of visualization for climbers1:39:53 – The nuts and bolts of visualization1:46:47 – Jesse puts his coach hat on and encourages me to climb faster1:51:47 – Visualization for onsighting, and Adam Ondra’s onsight of Just Do It1:54:20 – Wrap up

Josh Champion is an MD and elite boulderer based in Portland, Oregon. Josh and I hung out in 2017 during my infamous Bishop trip. Since then he moved to Colorado for residency, got even stronger, and then quit climbing shortly after sending his first three V13s. We talked about why he quit for three years, how he improved his relationship with climbing, helpful books, building Just Beta, and much more!The Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Zach EmerySupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  thenuggetclimbing.com/episodes/josh-championNuggets:0:00:00 – Intro/Ads0:03:51 – Intermittent fasting, Josh’s “salad”, and diet soda in the morning0:07:15 – Reminiscing about the 2017 Bishop trip, Josh’s send of Mandala, and clarifying the timing of my journey with disordered eating0:12:07 – What happened to Josh after the 2017 trip, and moving to Colorado for residency0:17:55 – How the pandemic affected his work, and sending his first three V13s0:19:28 – Putting V13 on a pedestal0:23:51 – Expectations vs reality of achieving a goal0:26:21 – Delayed gratification vs learning how to enjoy the process0:27:52 – Josh and I explore what drives us to pursue goals, and pure inspiration vs seeking approval from others0:33:41 – Why Josh quit climbing0:36:16 – What it felt like to quit, filling the gap, and creating BetaCache0:42:35 – Finding a new physical outlet, and his mindset shift after being away from climbing0:47:27 – Discovering who you are without climbing0:49:34 – Not missing climbing, Josh’s antagonistic climbing friendship, and being free from comparison0:52:48 – What brought him back to climbing0:55:41 – Working on his relationship with climbing1:01:14 – The Zen of Climbing1:07:22 – Inner balance and friction1:09:48 – Feeling cautious but optimistic, and shifting the emphasis1:11:52 – Trying Woods Climb in Red Rocks, and plans for his upcoming trip to Moe’s Valley1:16:34 – Meeting Jonathan Siegrist, starting to climb because we enjoyed it, and when that shifted for Josh1:23:43 – Seeking challenge is healthy until you start putting numbers on it1:27:44 – Treating climbing like a martial art or a craft1:30:28 – Finding satisfaction and accomplishment in the process1:31:44 – Josh’s thoughts about trying hard projects in the future1:34:29 – Letting go of needing to check climbs off the list1:37:27 – What inner work looks like, and Josh’s claim to fame1:41:31 – The value of learning lessons the hard way1:44:19 – Realizing you are not alone1:45:54 – Why Josh created BetaCache, and the updated version JustBeta.net

This full episode is available for Patrons right now! Martin Keller is back on the podcast! We met up in Magic Wood over the summer and recorded another great conversation. We talked about his send of Gateway V16/8C+, using video review to make breakthroughs, why you shouldn’t spend 50+ days on a project as he does, gaining 13 kgs to send his hardest boulder, his simple training routine, how he is still getting stronger at 45, and Martin gave me feedback and advice on my climbing.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:54:13.*Watch the uncut video interview here!patreon.com/thenuggetclimbingMartin's Original Episode:EP 109: Martin Keller

Lily Kral is the owner of Boardworks in Bend, Oregon. We talked about her childhood and her mother’s struggle with addiction, being hospitalized for an eating disorder, exotic dancing her way through college, finding an identity as a strong climber, why she decided to build a board climbing gym, biggest challenges, burning the candle at both ends, being a work in progress, training for 5.14 at Smith Rock, and much more!Listen to the Patron Show on Spotify!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/lily-kralNuggets:0:04:13 – Lily sets the scene0:06:46 – Minimalist vs. mooch0:08:50 – Lily’s childhood, her mom’s struggle with addiction, and seeking control0:14:48 – Hussling vegetable at 10 years old0:16:55 – Feeling unpopular in high school, wanting external validation, and being hospitalized for an eating disorder0:21:17 – Exotic dancing in college0:26:20 – The stigma around exotic dancing, and more about Lily’s experience in that world0:33:46 – Type 1 vs type 2 thinking0:36:15 – Coming out of retirement for a weekend0:38:08 – Her time as a full-time route setter, burning the candle at both ends, and existing in fight or flight0:40:53 – Moving to LA to become a head route setter0:43:44 – Issues with substances, and how Lily was able to stay sober as a dancer0:46:25 – Building Boardworks, and where the idea came from0:52:16 – Why she chose Bend for her first location0:57:14 – The Boardworks model, and what makes it special and unique1:06:14 – The biggest challenges of opening and running a gym1:11:02 – Delegation, and letting go of control1:15:34 – More unforeseen challenges, and annoying questions from people who assume your work is easy1:20:22 – Email1:25:26 – Portaling1:26:55 – The discomfort of feeling flaky, and practicing radical honesty1:30:23 – Wanting the invite, keeping our options open, and how texting has made us flaky1:32:08 – What Lily wishes she had known about marketing, and why construction is always behind schedule1:35:56 – Undervaluing design and aesthetics1:38:13 – Tying her identity to how hard she’s climbing1:41:32 – Being a work in progress with disordered eating, and obsessive and compulsive behaviors in climbers1:50:47 – Unpacking why we want to climb 5.141:56:12 – My thoughts on trying Badman again at Smith Rock, and climbing hard and being happy at the same time1:59:40 – Lily’s thoughts on board training for Smith Rock2:01:53 – Doing weighted pullups on a hangboard, and training endurance for To Bolt or Not To Be (first 5.14a in America)2:06:26 – Working on getting validation from herself, and bringing more energy to other parts of her life2:08:46 – Being in the present moment2:10:34 – Having more grace for others and for ourselves2:12:31 – Follow @boardworks_climbing on Instagram

Joey Jannsen and Rich Breuner are the founders of Ocelot Grips. We talked about their “why” for starting a climbing hold company, why the small details matter, how to make dual tex, why you can’t buy their holds online, building relationships with your customers, being fans of sports, the future of indoor climbing, the entrepreneurial spirit, producing underground hip-hop concerts, cage fighting, and much more!Check out Ocelot Grips! ocelotgrips.com*Not a paid endorsement, I just think they're cool!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/joey-and-richNuggets:0:04:20 – Soundcheck and bevies0:05:30 – Rich talks about producing underground hip-hop shows during the summers in college0:09:08 – Joey talks about cage fighting0:11:53 – My background in manufacturing climbing holds, and our conversation six years ago about their idea for Ocelot0:14:05 – Why they decided to outsource their production0:15:37 – Joey’s background in route setting and shaping0:18:52 – Joey’s “why” for starting Ocelot Grips0:22:06 – Rich’s “why” for starting Ocelot Grips, and his background in business operations and management0:24:53 – Expressing your identity through business0:26:15 – The Hedgehog concept0:28:12 – Why they chose the name Ocelot0:29:09 – How The Nugget got its name0:33:08 – What sets Ocelot apart from other brands, and the Shade Theory series0:38:56 – Having a flavor0:40:55 – Wanting to be involved in the setting community0:44:47 – Why you can’t buy Ocelot holds online0:48:50 – Getting feedback0:51:53 – Attention to detail0:56:26 – How you do something is how you do everything0:56:58 – Ocelot’s manufacturing partner Peak Performance Polymers1:00:23 – Joey’s dual tex process, and how climbing holds are made1:05:29 – The logo1:07:05 – The business planning phase, processing orders, and learning as you go1:09:33 – Biggest challenges, and building Ocelot as a side hustle1:11:46 – Bluey1:12:40 – How far they’ve come, and what it will take for Ocelot to be their full-time jobs1:15:48 – Making career choices to maximize time1:18:40 – Where to climb on Ocelot holds, and gratitude1:21:38 – Joey describes the four current families of Ocelot holds1:25:38 – Wanting to see their holds in competitions1:29:54 – Being sports fans, and being excited about where climbing is heading1:38:45 – Novel moves in competitions1:41:15 – Putting on more than 50 competitions1:44:11 – Joey shares a few nuggets for route setters (relevant for creative people)1:54:01 – Rich shares a few nuggets about business2:01:48 – Where to find Ocelot, and wrap up

Stefanie Myr is the head route setter, manager, and team coach at Climb Tacoma in WA. We met up in Leavenworth and talked about our similar upbringings in Christianity, why we both moved away from religion, finding “church” in the climbing community, confidence and self-belief, unique challenges as a short climber, being less certain and more curious, Stef’s polyamorous relationship with her husband and partner, compersion, honest communication, doing what you can to make the world a little better, and much more!Listen to the Patron Show on Spotify!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/stefanie-myrNuggets:0:04:05 – Miniature carpentry, and a gift for me0:11:49 – Stef role at Climb Tacoma, and the gym as a core part of her community1:17:19 – How she first got a job at Climb Tacoma, and having a diverse group of people on the team0:20:16 – Stef’s unique financial situation, and the sustainability of working at a climbing gym0:22:38 – Moving away from her Christian upbringing, and finding “church” at the climbing gym0:25:09 – Our parallels with church music and moving away from organized religion0:30:31 – Bullet point lists, and how the gym functions like a “church”0:32:07 – Meeting people who changed the way we thought about organized religion0:35:16 – Stef’s upbringing and programming, and not realizing she was bisexual until college0:38:39 – Stef’s husband Julien0:40:34 – Stef’s confidence, choosing Giant Man as an objective, and gaining something from every climb0:46:17 – Frustration with height and grades, and needing to be V12 strong to climb V100:48:02 – My conversation with Nic Rummel about grades, and an announcement about the Patron show being on Spotify0:51:19 – Sending Pimpsqueak V8/9 in Leavenworth, ABR (always be rolling), and why recording send videos feels important0:56:02 – The power of seeing someone like you climb hard things1:00:42 – More about confidence, embracing powerful moves, learning from coaching little kids, and unlocking pieces of the puzzle1:08:18 – The moments that show you that you’ve gotten better at climbing, and Stef’s mountain1:10:23 – Stef’s dream boulder in Goldbar WA, and other goals in Leavenworth1:12:01 – How Stef got on The Nugget1:21:52 – Self-belief, wanting to be good, and the power of affirmation1:26:17 – Our brain’s reaction to negative comments, and how Stef deals with trolls1:38:02 – The lawyer in my brain, and making people think differently by asking better questions1:39:51 – Less certain more curious1:42:47 – Stef’s polyamorous relationship, and why she wanted to talk about it1:50:50 – Normalizing sex, and redefining cheating in an open relationship1:56:18 – Equating sex and intimacy to love, how cool her husband is, and the story of how she came to be with her partner2:03:22 – Jealousy, and honest communication2:05:32 – Why Stef wanted to talk about her open relationship, and why people who are poly are not free-for-alls2:09:53 – Bringing all of who you are to yourself as a climber2:11:53 – Compersion2:15:11 – The depth of her relationship with her husband before they opened their relationship, and the distinction between security and trust2:17:53 – Marriage, and Stef’s future with her partner2:24:47 – Double the love and laundry, and Stef’s life in a go bag2:26:50 – Check-ins, RADAR, smoking weed, and “ask don’t assume”2:32:23 – Double-committing, and learning to communicate her plans2:39:18 – What Stef wishes people spent more time thinking about2:41:10 – Make the world a little better2:42:20 – My episode with Ethan Pringle about his dad, and the importance of airing out the messiness2:47:35 – Stef’s sponsors2:51:08 – Pursuing the child-free life, and final thoughts

In this short episode, I correct a mistake from my latest episode with Katie Lamb and talk about the four women who have climbed V15. Thanks to Katharina for bringing this to my attention, and all the respect and admiration to Ashima Shiraishi, Kaddi Lehmann, Mishka Ishi, and Oriane Bertone. You are legends!

This full episode is available for Patrons right now! Katie Lamb is back on to talk about her groundbreaking ascent of Box Therapy V16. In case you’ve been living under a rock (or haven’t been) Katie recently sent the hardest boulder of her life and became the first woman to send a V16. We go in-depth into her projecting processes, why she picked Box Therapy as a project, her greatest challenges, why she only tried the boulder once per week, her personal key to sending hard boulders, joy vs. excitement, and much more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:40:34.*Watch the uncut video interview here!patreon.com/thenuggetclimbingKatie’s Other Episodes:EP 145: Katie LambFollow-Up: Katie Lamb (Apr 20, 2023)

The final episode from Rocklands! Ethan Pringle joins me for a fireside chat on my last day in South Africa. We share a wrap-up of the trip, and tackle Patron questions about Ethan’s back injury and rehab, his favorite climbing areas in California, why I still do “No Hangs”, my send of Octopussy, projecting tips, how I use the Tindeq, Ethan’s most epic bat hangs, mental health struggles and setbacks, challenging your perceived limits, why Ethan thinks I should spend more time training on commercial gym sets, my thoughts about Rocklands overall, and much more!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Green Chef!greenchef.com/60nuggetUse code "60NUGGET" at checkout for 60% off plus free shipping!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/qa-7Nuggets:0:03:51 – Rocklands Recap:0:03:51 – My recap of being sick, and how fast time flies on a trip0:11:55 – Comparing my trips to Magic Wood and Rocklands, and my main takeaway0:13:07 – Ethan’s trip recap, and remaining goals0:18:22 – Recap of my journey on Black Shadow0:22:32 – Some of the other hard boulders I tried0:24:06 – The line between having a “bad” vs “good” trip0:25:29 – Expectations vs. reality, and resetting your reference points to find gratitude0:28:02 – Patron Questions:0:28:02 – Shawn’s Question: Ethan’s back injury/rehab, his plans to lift weights, and the rigors of bouldering in Rocklands0:34:04 – Shawn’s Question: No Hangs, finding your max load for training, and my current approach to finger strength0:38:40 – Rajiv’s Question: Top routes that have inspired Ethan, Connor Herson’s repeat of Black Beard’s Tears, and Ethan’s FA in Greenland0:41:47 – Rajiv’s Question: China Beach in Rumney0:43:05 – Rajiv’s Question: Chris Linder’s route Window of Opportunity0:47:59 – Travis’ Question: My send of Octopussy, the process, and projecting tips0:56:40 – Colin’s Question: Where Ethan developed his love for climbing, being a gym rat at heart, and his early climbing in CA1:00:10 – Colin’s Question: Go-to climbing areas near San Francisco, Ethan’s thoughts on Jailhouse, and areas in northern CA1:03:42 – Colin’s Question: Bouldering exploration in the Eastern Sierras, and unfinished business at Shuteye Ridge1:09:58 – Colin’s Question: Ethan’s thoughts on the bouldering near LA1:13:11 – Cody’s Question: Tindeq protocols, edge sizes, and some notes about my finger training on the trip1:19:40 – Patreon plug, and info about Q&As1:21:26 – Daniel’s Question: Ethan’s thoughts on bat hangs1:28:02 – Alan’s Question: Which climber’s superpowers we wish we had1:31:44 – Jacob’s Question: Ethan’s thoughts on mental health struggles, and how that plays into his climbing1:35:28 – Why loving yourself won’t make you lose your edge1:39:02 – Wren’s Question: My thoughts on sport climbing in the future, and meeting climbing partners on the road1:44:20 – Jacob’s Question: Favorite sport climbing destinations in the US1:46:25 – Unpacking the word “favorite”1:47:15 – Lars’ Question: Dealing with setbacks and mental struggles1:49:33 – The beauty of Rocklands1:51:07 – Connor’s Question: Most memorable boulders, and life list boulders1:57:03 – Cooper’s Question: Favorite home crags near the Bay that Ethan never gets tired of, and remaining highballs in Bishop1:59:13 – Luke’s Question: Challenging your perceived limits2:09:08 – More Thoughts About Rocklands:2:09:08 – Why Ethan thinks I should spend more time on commercial gym sets2:10:40 – My thoughts on the climbing in Rocklands, and why I was hesitant to talk about it2:19:28 – Sweet spot grades in different areas, and wanting to be good enough to enjoy weird or unpleasant climbs2:22:59 – We need that 18-year-old Moonboard energy2:24:32 – Wanting to come back, and wrap up

Mattias Braach-Maksvytis is an expert boulderer and a doctor of PhysioTherapy from Australia. This episode is all about dynos! Ethan Pringle joins us for another fireside chat as we talk about how Mattias became “the dyno guy” in Rocklands, categories of difficulty and how to grade dynos, how training his legs made him a better all-around boulderer, the key to having the best trip of your life, changing his mindset and enjoying his climbing more than ever, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  thenuggetclimbing.com/episodes/mattias-braach-maksvytisNuggets:0:05:26 – Exhales and accents0:08:02 – How Mattias and I first met outside a bathroom in Hueco0:11:26 – Becoming “the Dyno guy” in Rocklands, and his dyno resume0:18:16 – His first hard dynos, and early trips to Font0:21:06 – Hotspots for dynos around the world, and the new 8C/V15 dyno in Spain0:23:57 – Trying an obscure dyno in Bishop, and beta mining0:25:36 – ‘The End’ 8A in Rocklands, and what makes a good dyno0:28:08 – Dyno FAs in Rocklands, and dynos that are ahead of their time0:32:12 – ‘Industry of Cool’ 8A+, getting better at coordination dynos, which types of dynos hold their grades0:35:15 – How to grade a dyno, and categories of difficulty0:41:01 – Mattias’ 8C dyno project, and having his best year of climbing ever0:43:01 – Changing his mindset, and becoming more playful0:51:58 – Needing reference points to determine grades0:53:45 – Training for his 5-year dyno project1:00:10 – Dyno technique, and breaking down the move1:04:19 – Right-handed 8A dynos in Rocklands, and the morpho nature of dynos1:08:36 – Nobody trains legs, how much Mattias weighs, and how increasing his leg strength helped his overall climbing1:11:11 – Getting hit by a van, and how rehab made him stronger1:13:36 – Why he was so psyched to send ‘Caroline’ 7C+1:16:16 – Other trip highlights, and why lumbrical injuries have become more common1:23:55 – Being a sub-max comfortable guy, and not needing to do projects right now1:27:15 – Enjoying the chossy lowball, and letting go of pressure to send the mega1:32:43 – Coercing Mattias to try ‘Black Shadow’ on his last day, and his level of fatigue at the end of the trip1:36:41 – Why the Basecamp boulder took so long to get developed1:37:43 – Spraying the tick list1:42:45 – The key to having the best trip of your life1:43:49 – Aligning your inspiration with your ability1:46:27 – Is it possible to climb near your potential after 2 months in Rocklands?1:49:45 – Starting his business ClimberCare1:54:47 – Studying to become a doctor of PhysioTherapy, and his evolution as a climber1:57:46 – Wobblers2:03:34 – Ethan’s punt on ‘Rodan’ 33/8c/5.14b in Waterval Boven2:07:00 – Self-deprecation and kindness2:10:02 – Drawing inspiration from the mutants2:11:21 – V14 goals2:15:50 – Better yeet your meaties

Nic Rummel is an applied mathematician and expert boulderer. Ethan Pringle joins as co-host for another fun episode from Rocklands. We talked about embracing his nickname “Thick Nic”, lessons from working with Matt Fultz, sending V13 crimp boulders at 185 lbs, epic math projects, taking ballet to practice movement, the keys to a good spray wall, go-to hangboard protocols for epic finger strength, how lifting weights led to his best trip ever, finding mentorship in an 80-year-old climbing legend, and much more!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/nic-rummelNuggets:0:06:39 – Test, test, testing…0:08:24 – How Thique Nic got his nickname, and embracing the body you’re given0:15:02 – Viking-built, trucks vs. Mazdas0:17:43 – Working with Matt & Hailey (Franklin) Fultz, and the confidence that comes with hitting strength benchmarks0:20:39 – Everyone wants to be like someone else, and being proud of the climber you’ve become0:23:29 – I’m on one, training for his local project in Fort Collins CO, and why he had such a successful trip to Rocklands0:30:08 – Deloading, Nic’s job in missile tracking and detection, and going back to school for a graduate degree0:35:23 – Needing more rest now that he is in school0:36:14 – Nic’s longest boulder project vs. his math problem0:41:29 – Applied math vs. pure math0:46:00 – The math problem that took Nic the longest to solve0:49:01 – Finding better beta on the JABE problem0:54:06 – Mathing vs. bouldering, comparison, and balancing multiple passions0:58:49 – Having a physical goal, an artistic goal, and an intellectual goal1:00:04 – Artistic outlets, and making an art film1:02:13 – Ballet1:11:32 – Nic’s crimping journey1:16:29 – Beating Matt Fultz to the 200 lb OTG, doing 58 pullups in a minute, and getting confidence from metrics1:21:19 – Nic’s crimping journey continued, and long-term hangboard training1:24:32 – Nic’s key takeaways from reading Ned Feehally’s book Beastmaking1:26:07 – Doing a hangboarding workout before trying your project, and adapting over time1:27:53 – Nic’s go-to hangboard protocols1:32:09 – Nic’s top hangboard recommendation that he got from Will Anglin1:34:15 – Nic’s thoughts on training micros1:35:53 – When to do the Will Anglin workout, and doing long-duration hangs as part of his warmup1:37:34 – Being warmup kings, and training less than usual1:41:05 – Ethan’s feelings1:42:41 – Nic’s secret crimp project, and doing the stand to Andramada1:44:41 – Working on climbing movement, and how he set up his home wall to work on his weaknesses1:47:56 – How the home wall facilitated community, and buying his house in Fort Collins1:51:54 – The evolution of Nic’s home wall, and why he doesn’t like big holds on boards1:56:04 – Ethan tries to convince Nic to try Scorsese 5.14c in the Poudre1:57:45 – Setting as a creative outlet, and what he wishes he could change about his home wall2:00:07 – Why Nic doesn’t recommend using T-nuts on a home wall2:02:15 – Using electric scooters to get to Lincoln Lake2:09:06 – Ethan hates on CO alpine bouldering, and the boys compare it to Eldo and the Flatirons2:13:59 – How Nic ended up in Boulder, living on Paul’s land, and renovating his trailer2:23:22 – Showering, splitting time between the trailer and his house, and having Paul as a mentor2:28:54 – Wanting to feel like a badass, and finding balance2:32:30 – Feeling content with his trip, getting sick, and sending Sky V132:35:59 – Lifting weights to keep up with his sister2:38:02 – Taking measurements of his body, and how he’s changed over the years2:39:04 – Nic’s brother, his siblings’ climbing, and a lesson from powerlifting2:43:54 – Dream climbs, plans to try more V14s, and why he got hurt on his project2:47:58 – Music City Hot Chicken2:48:34 – Go-to breakfast2:49:37 – Go-to climbing shoes2:52:17 – Climbing in Red Feather2:53:07 – Trap music2:54:31 – Obtaining big goals2:56:55 – Ethan talks about Nic’s send of Airstar V132:58:41 – Wrap up

Jenn DeBellis is an elite-level boulderer and software engineer. We sat down in Rocklands and talked about her biggest lessons from childhood gymnastics and collegiate athletics, trying V13s in Magic Wood and Rocklands, getting comfortable with failure, learning to embrace her style, her elaborate warmup routine, how she plans her 6-week training cycles, her role with KAYA, tips for sustaining a full-time job on the road, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  thenuggetclimbing.com/episodes/jenn-debellisNuggets:0:04:57 – Bugs and SAT words0:06:39 – Jenn’s gymnastics background, and pole vaulting in college0:11:12 – Paying attention to the best qualities in our friends0:13:15 – Tough coaches, and learning to be tough on herself0:15:00 – Being comfortable with failure, and Jenn’s Olympic aspirations in gymnastics0:19:26 – Setting the scene0:20:09 – Getting inspired by Ray of Light V13, and Jenn’s initial goals for her trip to Rocklands0:22:24 – The breakdown of Ray of Light, and the standards in Rocklands0:24:10 – V10 and 8A, and the decision to try really hard and inspiring things0:26:30 – The 8a leaderboard, and shift her philosophy to chase dream boulders0:30:50 – My new shoe mod for Black Shadow0:34:08 – Getting excited about “sending” crux moves, and turning small wins into big wins0:35:59 – Trying beyond limit boulders, and making tradeoffs0:40:21 – Jenn and I compare our experiences with Black Shadow and Ray of Light, and share takeaways0:48:00 – The climbers we’ve learned from, and the truth about people who climb hard0:51:04 – Owning your style, not falling into the pitfall of trying to copy your peers, and trying Full Throttle V13 in Hueco0:57:23 – How living on the road has changed my perception of climbing, and different ways you can express difficulty in climbing0:59:06 – Working on her strengths and supplementing her weaknesses1:01:20 – Thinking about her training in checkboxes1:03:14 – Not knowing where home is, and having many homes on the road1:08:28 – Jenn’s lifestyle, leaving her PhD program to live in a van1:15:05 – How Jenn balances indoor training and outdoor performance1:17:49 – How she plans her training cycles, and using autoregulation to ramp up after a trip1:21:29 – “Injury is the enemy.”1:22:12 – How Jenn balances her climbing life with a full-time remote job1:23:46 – Life is 30% less efficient on the road1:25:49 – Tips for finding cheap rent in cities1:26:54 – The dirtbag mindset, how to make working on the road sustainable1:31:13 – How Jenn structures a 6-week training block, and the key ingredients in her training1:33:07 – Weight lifting, and cutting out accessory exercises1:35:07 – Board climbing, and how to train for something like Full Throttle1:36:46 – Jenn’s long-ass climbing warmup1:40:21 – The different stages of Jenn’s warmup1:41:28 – Keeping training and outdoor trips separate1:43:45 – Improving year on year1:44:54 – Upcoming trips and goals, and training 4x4s on her home wall1:47:53 – KAYA, Jenn’s role on the engineering team, and her passion for her work1:54:44 – Favorite rock type, and thinking better on granite1:57:08 – Ultimate dream climbs, and meaningful first female ascents1:59:34 – Joe’s Valley doughnuts2:01:11 – Kodiak Cakes2:02:06 – Go-to climbing shoes2:02:17 – Jenn’s connection to Joe’s Valley, and how she became a software engineer2:05:02 – Desert Island DVDs2:06:31 – Hype music2:08:27 – Best decision she’s ever made, and how long she sees herself living this lifestyle2:11:42 – Thoughts about having a family and drawing inspiration from strong moms2:12:42 – What Jenn wishes people spent less time thinking about2:14:25 – Building out her van2:17:36 – Toying with the idea of bringing back blogs2:19:45 – Wrapping up in the dark

Carlos Tkacz returns and is joined by his partner Steph Letourneau for a sitdown here in Rocklands. We talked about their diet habits, lessons from their 7 trips to Rocklands, learning to try harder, comparison games, respecting the difficulty of climbing, being good at being consistent, balancing your carbon footprint, making the most of a climbing trip to South Africa, writing novels, and much more!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingCarlos's Previous Episode:EP 58: Carlos TkaczShow Notes:  thenuggetclimbing.com/episodes/carlos-and-stephNuggets:0:03:36 – Breakfast and food habits0:06:24 – Trading climbing days with your partner0:08:48 – Resting more to climb harder0:11:01 – 7 trips to Rocklands apiece, and how to make long flights better0:13:12 – Teaching and going back to school0:19:01 – Why Carlos and Steph keep coming back to Rocklands year after year0:21:23 – Steph’s experience on her first trip to Rocklands, and why both of them prefer bouldering to trad climbing0:28:01 – Describing Rocklands’ style, Carlos’ first 8B ‘Monkey Business', and learning to try harder0:33:10 – Steph’s lesson in trying hard, practicing her yell in the car, and getting hyped on Adele0:37:21 – Carlos' experience watching a guy yell in Thailand, Coach Carlos, and asking if people want feedback0:39:50 – Steph’s send of ‘Ghost in the Darkness’ 7C/+, and trying ‘Caroline’ 7C+0:43:02 – Carlos’ tick list from the trip, sending ‘Airstar’ 8B, and reconnecting with the joy of climbing0:46:16 – What helped Carlos change his mindset, and sending ‘Into the Void’ 8B0:50:01 – Sending ‘Airstar’, and drawing inspiration from “the kids”0:52:36 – Favorite Rocklands films0:57:21 – Struggling with comparison games, respecting the difficulty of climbing, and doing your best1:07:35 – Climbing is centralizing, and mental energy as a finite resource1:09:42 – Unpacking my feelings about not progressing quickly enough, and our American obsession with speed1:12:21 – Being good at being consistent1:14:12 – Dopamine hits vs. building relationships with climbs1:19:22 – Growing as a climber in Rocklands, and the stories we tell ourselves1:22:13 – My shift in mindset in Rocklands, and redefining a lifetime worth of climbing1:24:47 – Steph talks about how every season in Rocklands is a completely different experience1:27:02 – Getting the most out of the experience in South Africa, and learning about the place and its history and politics1:35:27 – Taking breaks from climbing to have other experiences1:41:53 – Planning the whole year around their Rocklands trips, and doing two 12-week training blocks1:45:47 – Teaching1:55:41 – Flying, carbon footprint, and how our brains make shortcuts2:06:29 – Being a park person, and how we’ve impacted nature2:09:26 – Steph’s thoughts on climate from a physics perspective, and trying to be carbon neutral on balance2:16:59 – Offsetting CO2 emissions2:20:44 – How they fit their 12-week training blocks into a school semester2:23:27 – The Training Trip, and building a community in Vegas2:28:59 – Nesting and baby fever2:33:04 – Training Weight, and the commitment to family2:36:16 – Carlos’ new book list2:40:31 – Speculative fiction2:42:09 – Carlos’ latest book projects, and Steph’s first novel2:45:59 – Carlos’ horror film2:48:19 – Steph’s new book project, and where to find her first book2:49:54 – Publishing a book2:53:04 – The feedback Steph got from her publisher2:54:58 – The Day You Became A Better Writer by Scott Adams2:56:23 – Having a family, ‘Sky’ as the final boss of the 8Bs, and making the horror movie2:58:24 – Enjoying the process2:59:40 – What’s next?

It’s another Northeast takeover in Rocklands! Charlie Schreiber returns to the podcast and is joined by Adam Shahar, and brothers Noah and Benn Wheeler. Ethan Pringle joins us and keeps the fire stoked for this unhinged six-person podcast. The lads gave us the tick list from their first ten days in Rocklands, and we geeked out about board training, favorite FAs, and ultimate dream boulders and routes. Tune in for a dose of fun and inspiration with these young crushers!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  thenuggetclimbing.com/episodes/charlie-adam-noah-bennNuggets:0:04:26 – Izzo’s legendary ascent of Eternia in Upper Chaos, and debating whether V12 or 1200 in chess is harder0:09:15 – Youth worlds and these boys trips outdoors0:14:47 – Charlie’s tick list (first 10 days in Rocklands)0:19:06 – Adam’s tick list (first 10 days in Rocklands)0:26:21 – The boys' skin0:29:22 – Noah’s tick list (first 10 days in Rocklands)0:34:01 – Ben’s tick list (first 10 days in Rocklands)0:37:20 – Charlie’s coach role on the trip0:38:21 – Remaining Rocklands goals, and goals back home0:40:46 – Noah’s first weekend of outdoor bouldering, and Benn’s worn-out Nikes0:42:56 – Getting hooked0:51:47 – Home crags in the Northeast0:55:16 – V17 monsters, and futuristic projects0:57:11 – College plans, and projects in the South Platte0:58:41 – Brother dynamics1:00:45 – Sponsorships in climbing vs other sports1:02:38 – Is there V17 potential in the Northeast?1:04:06 – Plans to try established V16s1:09:23 – Boulders the boys struggled with, and Charlie’s big win on Mooiste Meisei1:16:37 – Favorite boulders in Rocklands, Troy’s send of Black Shadow, and plans to return for Livin’ Large and The Finnish Line1:21:09 – How the Wheeler boys are different, and Benn’s World Cup aspirations1:24:24 – Noah’s finger strength1:26:16 – Board gods1:34:33 – Board grades vs. Rocklands grades1:37:38 – Noah’s experience of gaining finger strength and risking injury on the Moonboard1:38:51 – Using the hangboard for rehab and testing1:40:17 – Nationals, and comp specialists1:42:04 – Is board climbing the key to climbing hard on rock?1:42:43 – Adam’s weaknesses1:43:26 – Noah’s weaknesses1:46:52 – Winning with your strengths and not losing because of your weaknesses1:49:37 – Benn’s weaknesses1:52:37 – Adam’s proudest FAs1:54:14 – Noah’s proudest FAs1:56:03 – Another proud FA from Adam1:57:34 – Benn’s proudest FAs1:59:23 – Charlie’s proudest FAs2:01:36 – Ethan’s FA of Wet Dream when he was 172:06:29 – Ethan’s proudest highball FA, and other highballs in Bishop2:08:13 – Ethan’s big wall FA in Greenland in 20122:09:33 – My FA of Pale Horse2:10:49 – Ultimate dream boulders (and routes)2:18:05 – Sport climbing aspirations2:19:24 – Three more goals each2:24:07 – Airstar2:26:05 – Ethan and I share our three goals for our remaining time in Rocklands2:32:16 – These boys are the future

It’s a Northeast takeover here in Rocklands! Austin Hoyt returns to the podcast and is joined by Troy Fauteux and Bryce Viola. The boys sat down with me and Ethan Pringle for a fireside chat at our cabin. These guys are all total crushers and most importantly, they have a lot of fun. Join us for a crackling good time!Huge thank you to Liam Andrews-Bancroft for the incredible music at the end of this episode.Troy's Video:Pawtuckaway Bouldering - Warrior V3Check out Crimpd!crimpd.comOr download the Crimpd app!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingAustin's Previous Episode:EP 97: Austin HoytShow Notes:  thenuggetclimbing.com/episodes/troy-austin-bryceNuggets:0:07:13 – Flipping cars and stealing clothes0:12:00 – “Brad… it's, it’s bad.”0:18:15 – Troy’s top 3 most scary climbing experiences0:26:26 – Plans for Tuesday and Monkey Wedding0:28:13 – Living Large and Finish Line0:31:13 – Progress on Monkey Wedding, and Austin’s longest project0:32:43 – Austin’s efforts on Lucid Dreaming, and Alex Megos taping video0:35:13 – Quintessential and Industry of Cool0:38:25 – Bryce’s trip so far0:39:52 – Favorite zones in Rocklands0:43:24 – Pure, and how fast the level is changing0:45:36 – Highlights from Rocklands, and having fun0:48:59 – Industry of Cool, hiking 300+ miles to send The Nest, and unfinished business in Spain0:52:45 – Sport climbing aspirations, and Max Zolotukhin falling off of Super Nova while trying to free solo it0:58:17 – Challenging access, and do New England climbers have more fun?1:02:03 – Potential and rock quality in the NE, and Bryce’s job1:09:07 – Troy’s job detailing cars, and climbing in West Virginia1:11:32 – Austin’s tick list1:14:14 – The variety of styles in Rocklands, and toe hook training1:16:48 – How long everyone has been climbing, and the BMX connection1:20:02 – The new crop of young talent1:24:42 – Most recent comps, and the shorter shelf life of top-level competitors1:29:41 – Ultimate dream boulders1:31:31 – Trying climbs way above and below your level, and the V15 goal1:34:49 – Ethan’s goal to find 5.15 in the Sierra Nevada, and the rarity of all-natural hard routes1:38:01 – Choss and rain and Hueco, and Ethan’s top 3 favorite bouldering areas1:41:30 – Almost dying on the topout of The Mandala1:42:58 – “Dad I’m bread. ”1:44:31 – Will we climb until we die?1:45:57 – Mystery climbs in Rocklands1:48:18 – The drunk comp, and the Anchorman of climbing1:51:59 – The Lifetime Project guy1:53:44 – Milkshakes and final goals for the trip1:57:28 – Airstar getting action1:58:51 – Ethan’s most epic bat hangs1:59:58 – Austin’s send of Direct North2:01:00 – Near misses

Cat Runner is the winner of the HBO show The Climb. Cat sat down with me and Ethan Pringle at our cabin here in Rocklands to talk about what his life has looked like after The Climb, his experience filming the show, the stereotypical trans narrative in the media, why he chooses to be visible, his ungendered childhood, gender roles in sports, why people feel threatened by trans or queer identities, dealing with trolls, owning your accomplishments, building the Queer Climber’s Network, Rocklands highlights, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/cat-runnerNuggets:0:04:44 – Cat’s tea situation0:07:53 – Ethan’s coffee addiction, and why he doesn’t drink it before doing something scary0:11:20 – The Queer Climbers’ Network0:16:15 – Life after winning The Climb0:22:23 – Finding community through climbing, and helping others find that too0:25:37 – Cat’s experience filming and watching the show0:28:54 – Being trans as part of Cat’s identity, and how that came across in the show0:30:38 – More behind the scenes, and what the climbing experience was like on the show0:32:15 – Meeting Jason Mamoa, and meme accounts0:34:14 – The reaction to the show, and getting messages from trans kids and their parents0:36:35 – The stereotypical trans narrative in the media, and pushing people into the role of spokesperson0:39:22 – Choosing to be visible, being proud of being trans, and seeing a future0:42:36 – Being who he needed when he was younger, and trying to change one person’s world0:44:14 – What Cat would have benefitted from as a kid, experiencing severe depression, and knowing he’s a part of the future0:46:36 – Reading The Alchemist, and having intimate connections with individual people0:51:43 – Cat’s childhood, transitioning within the binary, and how his gender identity has evolved0:58:14 – Connecting with he/him pronouns1:00:36 – Why people feel threatened by trans or queer identities, trolls, and the reaction to my video clip with Alayna Joy about climbing as a queer space1:07:30 – Why Cat is particular about who he climbs with1:10:28 – The trolliest of troll questions1:11:16 – People’s insecurities, and “we’re all performing”1:15:03 – Knowing when to give your energy to people, and leading with respect1:19:36 – “Trans people are humans”, and the stat that 80% of Americans have never met a person they know to be trans1:22:00 – An issue of isolation and ignorance1:25:16 – Hopeful conversations, anti-trans legislation, and false information about gender-affirming care1:27:56 – Cat’s parents1:31:50 – Gender roles and sports, and the gender gap in climbing1:38:25 – Height in climbing, the subjectivity of grades, and why outdoor rock climbing is so cool1:43:49 – Rapid Fire: Best decision1:44:19 – Rapid Fire: Most proud of1:49:09 – Rapid Fire: What frustrates you2:01:00 – Taking responsibility2:03:28 – “Take! Falling!”2:05:02 – Rapid Fire: Favorite rock type2:07:46 – Rapid Fire: Ultimate dream climb2:15:36 – Rapid Fire: Favorite send reward2:17:04 – Rapid Fire: Go-to climbing shoes2:23:00 – Rapid Fire: Desert Island DVD2:25:31 – Rapid Fire: Favorite album for a long drive2:28:49 – The one thing Cat wants people to know about trans stuff2:31:29 – Taking representation seriously, and how sharing human stories cracks people open2:38:17 – Doing your best, and sharing information with your circle2:44:30 – Cat’s ankle injury, and his tick list from Rocklands

This full episode is available for Patrons right now! Ollie Torr returns to answer questions from Patrons! If you enjoyed my first episode with Ollie, don’t miss this Follow-Up. We discussed critical force and how to measure and improve it, tips for training endurance at home, training for overhangs with limited resources, the power of expectations, balancing multiple sports, BMI and performance, identifying weaknesses, and much more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:49:54.*Watch the uncut video interview here!patreon.com/thenuggetclimbingOllie’s Original Episode:EP 153: Ollie Torr

Ethan Pringle is back on the podcast! We talked about our first few weeks in Rocklands, the style of climbing here, his plans to try Monkey Wedding 8C, nemesis boulders, micromanaging holds, two habits that Ethan does every day, taking your time while executing hard moves, adjusting on holds, and Ethan talked about his dad’s life after his stroke, his final weeks, and his passing on November 6, 2022.Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasEthan’s Other Episodes:EP 21: Ethan Pringle (Jun 2020)Follow-Up: Ethan Pringle (Oct 2020)EP 44: Steven Dimmitt (feat. Ethan Pringle) (Nov 2020)A Call from Ethan (Jul 2021)Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ethan-pringle-returnsNuggets:0:03:49 – Princess Pringle0:06:13 – Rocklands Trip update0:11:24 – Feeling fit for bouldering after sport climbing0:14:14 – Ethan’s haphazard approach, and following the psych0:20:04 – Monkey Wedding (8C/V15)0:21:43 – Being surprised at the tactics of some really strong climbers0:24:03 – Rapid firing dynamic moves0:26:09 – The style of climbing in Rocklands0:32:37 – Bonus cruxes and nemesis rigs (Black Mango Chutney and Dangle)0:40:20 – Munchy holds0:41:12 – Micromanaging holds0:44:56 – Pause0:45:57 – Ethan-ism #1: Rolling out0:48:33 – Ethan-ism #2: Drinking lots of water0:51:03 – The lacrosse ball, and lubricated tendons0:54:00 – The injurious style of Rocklands0:55:54 – Ethan-ism #3: “Take your time.”1:03:12 – Perfectionism and being detail oriented, and accessing beast mode1:07:12 – Wanting moves to feel good, and committing when they’re not1:08:39 – More about the style in Rocklands, and funky moves1:10:02 – Adjusting on holds, and Adam Ondra on Perfecto Mundo and La Dura Dura1:15:18 – His dad’s stroke1:20:12 – Ethan’s sleeping injury1:26:08 – His dad’s quality of life in the final years of his life1:33:10 – Honoring his dad, which parts of Ethan feel most like him, and how his dad didn’t how to process and talk about feelings1:39:22 – How Ethan developed his emotional intelligence, and giving space to other people’s thoughts and feelings1:44:21 – A shared life philosophy1:47:58 – The loniless of thinking your inner messiness isn’t ok1:49:11 – What made Ethan feel the best when his dad passed away1:53:46 – His dad’s passing on November 6th, 20222:03:19 – Living2:06:22 – Thinking about the future2:10:10 – Goals and evolution2:12:39 – Inspiration, the unpleasant nature of hard rock climbing, and Seb on Bibliographie2:16:59 – Goals for the rest of the Rocklands trip2:19:07 – Plans to do trip updates, and my first two weeks in Rocklands2:22:57 – Indoor camping vibes, and plans for the podcast

Tiba Vroom is a Dutch professional climber and cofounder of Wildflower Climbing Gym. We talked about the pressure that comes with early success, her first trip to Magic Wood and sending Riverbed 8B, confronting fear of failure, separating self-worth from performance, being the 8, starting a non-profit gym in the Netherlands, taking responsibility for your life, dream climbs in Fontainebleau, and more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tiba-vroomNuggets:0:02:28 – Tiba’s first tattoo, and her first season in Magic Wood0:05:47 – Climbing as a mirror, and learning to confront the deeper parts of herself0:07:30 – Projecting Riverbed 8B, and confronting fear of failure0:12:59 – Tiba’s introduction to climbing, performance pressure, and expecting to be the best0:17:08 – We only hear the success stories0:19:38 – Working through fear of failure, mental training, and separating self-worth from performance0:24:34 – Consciousness, positivity, personal development, and power0:25:48 – The 6, the 8, and the 100:28:30 – Why it doesn’t make sense for most of us to compare ourselves to the best climbers in the world, and Tiba’s experience competing in her first World Cup0:31:16 – Tiba’s current feelings about competitions0:32:48 – How to prepare for an outdoor bouldering trip in the gym0:40:45 – Planning trips around the weather, and drying holds on Octopussy with Tiba0:42:19 – Stretching for 2+ months to be able to try a heal hook on her project0:49:40 – The gym climbing culture in the Netherlands, and starting Wildflower Climbing came to be0:53:10 – Creating a space for high-performance climbing that is welcoming to a wide diversity of people0:56:31 – Having a non-profit gym1:03:32 – Question from Lizzie: What is it like owning a gym in the Netherlands where gym ownership is fairly male-dominated?1:05:15 – Tiba’s favorite things to teach1:08:25 – A recent breakthrough1:09:22 – What she wishes she had known before building the gym1:10:49 – What excites Tiba about the climbing scene right now1:12:24 – How sports highlight social issues1:14:06 – Women who have inspired Tiba1:16:16 – Taking responsibility for your life, and the ultimate climbing goal1:19:56 – What Tiba is working on in her climbing, and working on being the 81:21:28 – Summer training and projects1:22:18 – “The world can use more conscious people.”1:28:04 – My birthday, and the Women’s Bouldering Festival in Font1:30:49 – How to connect with Tiba, and her new podcast

This full episode is available for Patrons right now! Dave MacLeod is back on the podcast! We talked about lessons from his latest diet experiments, his motivation for only eating Mcdonald's patties for two months, the effects that nutrition has on mental health, common nutrient deficiencies, LDL cholesterol and cardiovascular risk, his favorite tea, what he learned from doing the Lattice Assessment with Ollie Torr, his goal to climb 9a+ sport, why he no longer travels abroad, setting finger strength PRs after 18+ years of hangboarding, and much more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:13:42.*Watch the uncut video interview here!patreon.com/thenuggetclimbingDave’s Other Episodes:EP 56: Dave MacLeod (Part 1)EP 57: Dave MacLeod (Part 2)

Eric Hörst is back on the podcast! We talked about his upcoming road trip,  fitting in training around work, sending Kaleidoscope 5.13c at age 59, motivation as the ultimate wildcard, autoregulation and tracking how you feel, what to do when you have a bad training day, and the top 7 most common training mistakes climbers make. Listen to Eric’s original two-part episode:EP 71: Eric Hörst (Part 1)EP 72: Eric Hörst (Part 2)Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Wonderful Pistachios!WonderfulPistachios.com to learn more!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  thenuggetclimbing.com/episodes/eric-horst-returnsNuggets:0:03:21 – A wet Spring, and broken holds0:06:43 – Preparing for a long road trip, working on the road, and current work projects0:08:21 – Self-coaching, and figuring out what works for you0:09:19 – Fitting in training around work, cramming before a trip, and maintaining vs. growing a business0:14:02 – Sending Kaleidoscope 5.13c (8a+) at age 59, and how climbing standards are changing0:18:33 – The normalization of hard climbing, burnout in kids, and motivation as the ultimate wild card0:23:57 – Why Eric wanted to cover training mistakes0:32:04 – Training Mistake #1: Going to the gym and not having an intelligent plan of action0:37:21 – Autoregulation, doing the same warmup every session to check in, and tracking how you felt0:42:04 – When to pivot vs. when to stick to the plan0:45:47 – Training Mistake #2: Every training session is a competition with yourself0:50:24 – Bad days happen0:54:26 – Training Mistake #3: Cramming in your training before a weekend or trip0:57:14 – Training Mistake #4: Engaging in inappropriate training while injured1:10:42 – Nutrition for injury prevention1:14:01 – Training Mistake #5: Following someone else’s training plan1:25:36 – Training Mistake #6: Training your strengths but ignoring your weaknesses1:31:06 – A physical and a mental weakness that Eric is working on in his own climbing1:36:10 – Training Mistake #7: Doing everything right at the gym but getting sleep and nutrition wrong1:43:04 – The wisdom of the current generation of young climbers, stress, and the iPhone trap1:51:02 – Wrap up

Ady Wright is a climbing instructor and routesetter based in New York. We met up in Red Rock and recorded a nice long chat in the van, covering her introduction to climbing and routesetting, why she pivoted from veterinary science, being raised by a cautious father, analyzing risk, the benefits of meal prepping, losing her grandmother to cancer, the pressure that comes with opportunity, the rebellious act of existing, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out AG1!drinkAG1.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ady-wrightNuggets:0:03:56 – Ady’s breakfast, and serendipitous timing0:05:56 – Ady’s first vacation, and how an outdoor climbing trip fuels routesetting0:13:04 – Her head setter Ryan, and earning her stripes0:18:16 – Learning to set above her level, the complexity of grades, and setting boulders vs. routes0:24:32 – Studying veterinary science, wanting to be a zoo veterinarian, and pivoting to be a full-time climber0:33:03 – Being the first in her family to do many things0:36:58 – Going camping for the first time, and a reminder of how recent slavery was in this country0:40:56 – Going with the flow, and everything in moderation0:44:45 – The benefits of meal prepping0:46:02 – Being hard on herself, and sharing experiences with people that look like her0:49:53 – My conversation with Brittany Leavitt, travel safety, and where the feeling of not doing enough comes from0:54:24 – The pressure that comes with opportunity0:59:22 – Losing her grandmother to cancer, and crying for the things she didn’t get to have1:01:01 – The influence Ady hopes to have on the routesetting industry, and how being cautious has saved her1:06:06 – Privilege layers, and needing to talk with people to actually know them1:09:29 – Writing novels and producing music1:10:57 – Mom1:19:00 – A question from Marie-Louise: When Ady climbs, is she in her body or is it more of an out-of-body experience?1:24:11 – Who inspires Ady in climbing and routesetting1:28:17 – Ady’s goal to make routsetting more accessible1:31:20 – Ady’s climbing goals, and her style1:34:32 – Being intimidated by overhangs1:35:57 – Immersing in a specific style1:37:40 – Lifting weights, and the 3 pieces of advice Ady got from Tyson Schoene1:41:15 – The exercise that helped Ady with her elbow tendonitis1:46:50 – Gymnast tension, and the yin and yang of climbing1:48:26 – PT Day, splits, and recovery1:52:06 – “It’s really expensive to be a great athlete”, and running from coyotes1:54:23 – Thoughts on sponsorship1:58:08 – Stories of walking in New York City2:01:00 – Being in the shelter system for a year2:06:38 – Loving most of New York2:09:18 – What frustrates Ady2:13:39 – Feeling hopeful and falling in love with people2:17:07 – Skateboarding2:19:50 – Getting mentorship from Sam Elias, and learning from each climb2:24:47 – Practice makes better2:29:38 – Believe and validate2:32:58 – The clubhouse

Bernd Zangerl a bouldering legend from Austria. We talked about his early climbing and making the 2nd ascent of Dreamtime, some of his proudest FAs, how he recovered from a career-ending injury in 2016, his mindset for highballs, meditation and the power of the mind, believing in love, our impact as climbers, sustainability, and discovering world-class bouldering in the Himalayas.Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Crimpd!crimpd.comOr download the Crimpd app!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/bernd-zangerlNuggets:0:04:02 – Where we each are in the world, and Bernd’s travels to the US0:05:15 – Magic Wood, and the impact climbers have on the environment0:08:02 – How to pronounce Bernd’s name0:08:53 – Bernd’s background in climbing, a near miss in the mountains, and falling in love with bouldering0:13:21 – The impossibility and culture of bouldering0:15:00 – “Bouldering is the kindergarten, but also the pinnacle of climbing.”0:16:50 – Dreamtime (8C), and learning about hard boulders by reading magazines0:21:25 – Reducing boulders to each single move, and holding positions for training0:24:41 – The bouldering culture in the early 2000s0:27:29 – Finding the most pure motivation in finding and developing new boulders0:29:22 – Spending eight years and 1000+ tries to send First Try (8B+)0:34:02 – What he learned from First Try0:38:56 – Nalle on Burden of Dreams, and the randomness of bouldering0:39:43 – Sending La Proue (8B) in Cresciano, and lightness of the heart0:41:20 – Openness of the heart, Buddhism, and believing in love and the good things of life0:42:57 – Bernd’s childhood, and why traveling is important to him0:44:29 – Traveling with Fred Nicole to Hueco Tanks and Rocklands0:48:00 – Feeling and knowing0:49:41 – Developing boulders in the Himalayas, and finding Rakchham0:57:17 – Why Bernd decided to publish a film about Rakchham, and what it’s like to travel there1:04:06 – Sustainability1:08:39 – How internet changed traveling1:10:34 – Disconnecting1:11:52 – Shangri-La1:13:29 – Working on a guidebook for Rakchham, when to go, and plans to go back1:16:04 – Getting the locals interested in climbing1:20:41 – Bernd’s projects in Rakchham, and the potential and rock types1:25:06 – Doing the FA of Shantaram in Norway1:34:05 – Patron question from Simon, and Bernd’s serious injury in 20161:39:41 – The healing power of the mind1:42:31 – Into the Sun, and Bernd’s headspace for highballs1:50:39 – 29 Dots (14m/45’ highball)1:58:45 – More about his recovery from his injury, and connecting of the East and the West2:03:53 – Bernd’s advice, and brushing2:07:47 – Bernd’s diet and lifestyle2:10:39 – Meditation2:14:59 – Bernd’s unique approach to warming up and finger training2:23:50 – Shake, shake the body2:25:31 – Being pulled into the present

This full episode is available for Patrons right now! Hazel Findlay is back on the podcast to talk about her new course, Performance Hacks. We talk about her top 3 performance hacks, the goal of the course, and Patrons can get a 10% discount code and hear Hazel share some recommendations for me as I try to send my project here in Switzerland.Join the Early-Bird Waitlist for Performance Hacks:go.strongmindclimbing.com/early-birdBecome a Patron to get access to the full episode! And support the podcast! *The full version is 1:11:03.*Watch the uncut video interview here!patreon.com/thenuggetclimbingHazel’s Other Episodes:EP 81: Hazel Findlay (Aug 9, 2021)Reflections Series (for $10 and up Patrons!)

Louis Parkinson is a London-based climber and coach and is one of the best in the world at teaching dynamic movement. We talked about the benefits of indoor climbing, how practicing comp-style boulders can help your rock climbing, sending his first 8B in Magic Wood, timing your breathing with hard moves, skill drills for experienced climbers, how to break down dynamic movements, cultivating confidence, and much more!Apply for a job at Easy Expense!Click Here to ApplyLearn more: easy-expense.comCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/louis-parkinsonNuggets:0:04:10 – The culture of indoor climbing0:06:45 – The benefits of climbing indoors, and Louis’ success on short outdoor trips0:10:27 – Rehabbing my bicep tendon injury in the gym, and what I noticed on the rock afterward0:13:55 – London0:15:24 – A week in the life of Louis Parkinson0:20:52 – Beginners try hard0:24:38 – Efficiency, and dancing vs wrestling0:30:18 – How did Louis get the nickname Captain Cutloose?0:34:16 – Louis’ first trip to Magic Wood, and sending the Foxy Lady dyno (7C?)0:38:56 – Riverbed 8B (V13), and his amazing tick list for the trip0:43:30 – Comparing ourselves to our previous bests0:48:04 – How to time your breathing with your climbing0:55:20 – Practicing new skills medium intensity climbs0:58:05 – How Louis thinks about practicing skills1:01:50 – Skill Drill: Sticky hands sticky feet1:06:25 – The Moonboard and Brad Pitt1:08:20 – Skill Drill: Body awareness and understanding compromises1:15:20 – Skill Drill: Using momentum1:17:28 – My experience on Burl Master 5.13c (8a+), and learning about contextual difficulty1:21:05 – Risk, Intensity, and Complexity1:23:47 – How practicing modern comp-style boulders can help your rock climbing1:29:10 – Jan Hojer flashing Jack’s Broken Heart 8A+1:36:22 – How to break down dynamic moves into smaller pieces1:40:18 – Forgetting the details and going for it1:41:58 – The Inner Game of Tennis1:47:17 – How Louis spends his limited climbing time these days1:52:04 – Cultivated confidence1:58:06 – Being intensional with your language2:02:36 – Growth mindset2:04:34 – Wrap up

Brittany Leavitt is a climber, backpacker, educator, and the co-founder and CEO of Brown Girls Climb (BGC). We talked about Brittany’s climbing origin story, her unique family upbringing, unmasking and educating about race, teaching kids at the Smithsonian, the mission of BGC, creating more accessible spaces, lessons from her first road trip, using TikTok to stay informed, climbing goals, inspiration, and much more.Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/brittany-leavittNuggets:0:05:20 – Working from home, and having a home office0:07:38 – Why hasn’t Brittany taken the leap to traveling and climbing full-time while working remotely0:10:20 – Being within community, and Brittany’s dream of part-time vanlife0:15:15 – Brittany’s climbing origin story0:20:24 – Outdoor Afro0:21:04 – Brittany’s unique family dynamic, and having accessibility to the outdoors0:24:06 – Unmasking, adoption as a trauma experience, and educating her family0:31:00 – Protecting your own energy, giving space, and knowing when it’s worth it to argue with someone0:34:25 – Family holiday recitals, and Brittany’s guitars0:37:45 – The crossover of art and climbing, and singing around the campfire0:40:12 – Wanting to be an educator, and teaching at the Smithsonian0:46:33 – Musical theater with the kids0:50:01 – Learning patience and empathy from working with kids0:52:05 – Teaching life lessons through climbing, and working with community kids0:54:15 – How to decide what to say yes to, and passing ideas on to someone else0:58:25 – How Brown Girls Climb got started, and what it has become1:06:26 – The mission of Brown Girls Climb1:07:21 – What it feels like to have a space with people who share your experience1:15:09 – Patron question from Adam: How can we make climbing events (like the Rendezspew and International Climbers Festival) more accessible to diverse communities?1:24:11 – Brittany’s road trip to Bishop and Red Rocks in 2019, and writing a piece for Patagonia1:30:27 – What Brittany wishes she had known before the trip, planning which gas stations to stop at, and safety considerations1:35:11 – Favorite non-climbing memories from the trip, visiting famous movie locations, and first-time van living1:41:55 – Doing her first highball boulder, and favorite climbing memories from her trip1:44:37 – Brittany’s advice for folks who want to go on their first climbing road trip1:50:01 – Brittany’s climbing goals in Rumney and The Gunks1:52:32 – Mountain climbing and adventure goals1:54:24 – Who inspires Brittany1:57:28 – What Brittany wishes people understood more and spent more time thinking about1:59:18 – Getting her news from TikTok2:05:17 – Wrap up and what’s next for Brittany

Leo Houlding is one of the greatest adventure climbers of all time. He’s put up new free routes worldwide from the Amazon Rainforest to the remote regions of Antarctica. We talked about his upcoming trip to Baffin Island, his childhood in the UK, using the fix-and-follow system to climb 2000’ big walls with his kids, epic stories from his El Cap days, what he learned from his worst injury, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/leo-houldingNuggets:0:02:54 – Prepping for his trip to Baffin Island0:07:16 – Enjoying the logistics, and planning the food for a month-long expedition for three people0:13:50 – Leo’s beta knowledge for expeditions, and going beyond roads0:16:01 – Leo’s “little issue”, and base jumping off the top of Mount Asgard0:23:56 – The challenge of attempting to free climb Asgard again0:27:29 – Leo’s Instagram cover photo0:29:16 – Writing his book, his mom and dad, and his adventurous spirit as a kid0:33:39 – Leo’s first big adventure climb, Old Man of Hoy0:37:24 – How his life has turned out compared to how he imagined it as a kid0:38:24 – Being born at the right time0:42:45 – Generations in Yosemite0:45:18 – “Climb that goddamn mountain.”0:49:49 – Adventuring with his kids0:53:59 – Using the fix-and-follow system with the kids to climb big walls1:00:56 – Climbing in the Wind River Range with Llamas and the kids1:05:11 – Tips for keeping the morale high for kids1:13:13 – Compromises with kids, and plans to take them out of school for an around-the-world mission1:16:41 – “The days are long but the years are short.”1:17:10 – My travels with my family around South America as a 5-year-old, and seeing the developing world as a kid1:20:34 – A final tip for parents who want to adventure with kids1:22:41 – Rest in peace Ammon McNeely ❤1:23:34 – The Alfa Romeo badge story1:35:41 – Question from Sam Stroh: What are Leo’s thoughts on going ground up on The Prophet?1:42:51 – Getting caught in one of the worst storms in Yosemite history, and doing the first free ascent of The Prophet1:48:41 – Closer to the Edge1:49:29 – The end of his Yosemite chapter1:52:03 – Leo’s accident on Cerro Torre1:56:41 – Leo’s expeditions to Antarctica2:02:11 – Kite skiing2:07:11 – Rock climbing at the end of the world2:08:42 – “I wanted the most hardcore trip ever, and I got it.”2:09:52 – His trip to the Amazon rainforest, and making The House of the Gods film2:13:58 – Dropping loads out of an airplane into the rainforest2:18:21 – Free climbing a new route on Mount Roraima2:20:31 – More about Leo’s book Closer to the Edge, and the film 2.4 about adventuring with kids2:23:35 – Why we should travel to the developing world2:24:41 – Wrap up

An interesting conversation with Ron Kauk. Enjoy :)Donate to Sacred Rok:sacredrok.orgSupport the Nugget and Sacred Rok:patreon.com/thenuggetclimbingRon's Other Episodes:EP 69: Ron Kauk (May 17, 2021)Follow-Up: Ron Kauk (Jul 29, 2021) 

Karly Rager is back on the podcast and is joined by Casey Elliott to talk about the factors that affect climbing performance. We’ve got three engineers in one podcast, and we geek out on the data! Do things like weight, height, and ape index affect how hard you can climb? Is max finger strength more important than days spent climbing outside? Listen to find out!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Green Chef!greenchef.com/nugget60Use code "NUGGE60" at checkout for 60% off plus free shipping!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/karly-and-caseyNuggets:0:06:18 – Karly’s time in El Salto, Mexico0:09:39 – Casey joins us from a legit recording studio, his engineering studies, and coaching vs. engineering0:16:06 – An update from Karly on Project Direct, and how she got connected to Casey0:19:19 – Decision fatigue, and wearing lots of hats0:20:42 – Casey’s climbing and coaching background0:25:51 – Mikey Schaefer calls out Casey, and the connection between dating and projecting routes0:30:03 – What was the goal of this multi-variate statistical analysis?0:32:59 – What is a multivariate statistical analysis, and how does it work?0:40:09 – The 600 people whose data was used in this analysis, and getting away from statements like “I have 5.13 finger strength”0:49:12 – What % of climbers have climbed 5.13?0:50:56 – List of the variables used in this analysis0:53:45 – Casey’s simple model using three variables0:55:15 – How important is climbing outside vs. max finger strength?0:56:35 – Why climbing outside ended up being the most heavily weighted variable in the multivariate model0:59:10 – Higher-end statistics require interpretation1:00:47 – Check out their blog post and the climbing calculator!1:02:08 – Do height, weight, wing span, or BMI affect how hard you can climb?1:07:57 – Thoughts on how age affects how hard you can climb, and playing to your strengths as a short climber1:09:37 – What the data doesn’t tell us1:11:06 – The range of climbing abilities in the 600 participants1:12:36 – How the coefficient for max hangs turned out to be negative, and what that likely means1:18:08 – What should people spend their time on to get better at climbing?1:20:59 – How training can lead to expectations, and getting good before you get strong1:24:38 – Getting creative with skill drills1:25:34 – Watching climbing videos, and filming your Kilter Board sessions1:27:49 – Diving deeper into what you should do to climb harder boulders and sport routes1:32:06 – Looking for low-hanging fruit1:35:03 – How Karly used the online calculator before her trip to El Salto1:36:08 – How to use the online climbing calculator, and how to take the assessment1:39:34 – How many outdoor days does it take to be a master?1:42:35 – Injury prevention isn’t captured in the model1:43:41 – What variables would Karly and Casey like to see in their dream multi-variate statistical analysis?1:46:39 – What is Mikey Schafer up to?1:48:16 – Skiing this winter, and finishing his masters1:48:52 – The momentum that comes with doing hard things, and looking at high performers1:51:56 – Final thoughts and wrap up

This full episode is available for Patrons right now! Steve Bechtel is back on the podcast for a deep dive into active recovery. We discuss what the research says about active vs. passive recovery, what methods work best, why it’s better than sitting on the couch on your rest days, and we also tackle the practical side of things and discuss realistic options for active recovery between burns at the crag, how to have active rest days without doing too much, what deload weeks should look like, and common pitfalls to avoid.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:30:02.*Watch the uncut video interview here!patreon.com/thenuggetclimbingSteve’s Other Episodes:EP 35: Steve Bechtel (Sept 14, 2020)Follow-Up: Steve Bechtel (Jan 21, 2021)Follow-Up #2: Steve Bechtel (Nov 11, 2021) 

Scott Johnston is a world-class coach who specializes in mountain endurance sports. This episode is a masterclass in training principles and is packed full of nuggets for climbers, including boulderers. We talked about why it’s a mistake to mimic top athletes, tips for balancing climbing with other sports, capacity vs. utilization, why to back off after a personal best, developing layers of endurance, the flaw with HRV, how to test your recovery before training, how to fail successfully, the future of alpinism and mountain running, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Tindeq!tindeq.comUse code “NUGGET” for $10 off!I recommend the Progressor 150 for finger training and testing. We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/scott-johnstonNuggets:0:04:56 – Inventing telescopes, and refurbishing European sports cars0:11:25 – Being a cross-country ski racer, climbing with Steve House, and getting into coaching0:13:22 – Why Scott and Steve decided to write Training for the New Alpinism0:15:30 – Partnering with Kilian Journett on a second book Training for the Uphill Athlete0:19:00 – The mistake of trying to mimic people like Killian Journett or Adam Ondra0:23:05 – Sound bites, the dumbing down of our attention spans, and applying traditional training methods to unconventional sports0:25:09 – Who is the Uphill Athlete book for?0:27:56 – Being a general outdoor athlete and a climber0:28:54 – Patron question from Alex: Tips for training for bouldering and sport climbing during ski season and vice versa?0:34:42 – Why more training isn’t always better0:37:39 – Building capacity, and why you rarely perform well while you’re training0:39:19 – Block periodization0:42:09 – Monitoring your recovery, using a hangboard to check in, and the restorative effect of easy aerobic activity0:46:59 – Capacity vs. utilization training0:54:26 – Training vs. randomly exercising0:57:16 – Fundamental qualities of sports, and building capacity in different qualities1:03:32 – Putting money in the bank vs. spending it1:07:18 – Why you should back off after you hit a PR in your training1:12:24 – Deloads1:16:40 – Non-linear periodization1:18:54 – The aerobic system, and the vacuum cleaner analogy1:25:54 – Developing layers of endurance1:27:52 – How and why boulderers and sport climbers should train endurance1:31:56 – More about the layers of endurance1:38:25 – My upcoming Follow-Up with Steve Bechtel,  why training needs to be more specific at higher levels, and how recovery makes you stronger1:41:33 – How important is active recovery?1:44:32 – The flaw with HRV for measuring recovery1:50:20 – Tuning in to your body, and how to test your level of fatigue1:53:34 – Using the Tindeq to test your finger strength before training (use code NUGGET for $10 off)1:56:47 – Why monitoring your progress leads to mental toughness2:03:19 – How to get the experience you need to climb technical mountains and alpine routes2:06:25 – The Dreaded Water Carries, and improving muscular endurance2:19:29 – How long and how often should our training blocks be?2:22:20 – Losing two climbing partners on K22:27:33 – How to fail successfully2:34:09 – Inventing challenges, and the essential parts of being human2:38:02 – Scott’s current outdoor lifestyle, and trying to slow the decline as aging athletes2:42:26 – Doing max strength to recover from hard endurance work2:46:15 – A teaser for how to increase your weighted pull-ups2:50:29 – Where to find Scott2:52:33 – What excites Scott the most about the future of alpinism and mountain running2:56:40 – Understanding training principles, and the key takeaway from this episode

Don McGrath is the author of Vertical Mind and an expert on mental training for climbing. We talked about the two simple diet changes he made to get back in shape in his 60s, our untapped potential in mental training, debunking and rewriting unhelpful scripts, how to tackle fear of falling and fear of failure, pre-climb rituals, how to use your climbing partner as a coach, how to stay in love with climbing as we age, duct tape and baling wire, embracing the suck, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Crimpd!crimpd.comOr download the Crimpd app!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/don-mcgrathNuggets:0:03:56 – The love/hate relationship to climbing in Rifle and Smith Rock0:07:49 – Living in Colorado Springs, spending the winter in the gym, and working with a coach0:08:52 – The two simple diet changes Don made to lose his “60-year-old belly”0:10:56 – Increasing his climbing volume, getting on harder routes in the gym, and the accountability of a coach0:12:31 – Whiskey time, habits, and alcohol substitutes0:16:16 – Turning 60, being retired, and setting the goal of climbing 5.12+/13- (7c/+) again after a decade0:18:07 – Don’s coach Kevin Branford0:20:40 – Don’s introduction to climbing, and how he became interested in writing and mental training0:27:27 – Shame Theory, and Fear of Failure0:30:43 – How the mental aspect of training is overlooked, and diving into movement, emotions, and thoughts0:34:03 – How to tackle fear of falling, scripts, working on one thing at a time, and the arsenal of uneventful falls0:39:16 – The story of the woman in The Gunks, and understanding irrational fear0:42:29 – Debunking scripts0:45:40 – The script that was holding Don back when he was one-hanging routes in Rifle0:47:49 – Don’s mantra, and “one move at a time”0:52:20 – Pre-climb ritual0:56:38 – Don’s first breakthrough with his mental game0:58:11 – Most common unproductive scripts1:04:23 – The best piece of onsighting advice I’ve gotten1:05:25 – Opening and closing your focus1:08:53 – What musical instruments and karate have to do with climbing1:10:30 – Warmups as a big missed opportunity1:13:56 – Cocreative coaching with your climbing partner1:17:43 – Shoulds elicit a shame response1:21:02 – Recommendations for couples who are also climbing partners1:23:25 – The area of mental game that I’ve been focused on, more about scripts, and breaking into new grades1:29:32 – Patron question from Gromstoph: Do you have any strategies for getting comfortable on a route more quickly?1:33:05 – “Just go find out.”1:37:29 – Patron question from Caden: Are there any ways to practice commitment with new moves when doing new climbs?1:40:37 – Main takeaway about mental training1:41:24 – How to love your sport as you age, play, and innovate1:46:24 – Why climbing is unique1:48:06 – Duct tape and baling wire1:49:40 – Don’s advice for those of us in our 20s and 30s1:51:52 – Socio-behavioral changes, and employing winning tactics1:54:28 – Don’s book The Climb1:56:38 – What’s the next book?1:57:15 – Don’s writing practice, and how a book develops a life of its own1:59:01 – Advice from Les Brown: “Every point should have a story, and every story should have a point.”2:00:41 – Have fun, enjoy the process, and embrace the suck2:03:30 – Getting inspiration from watching kids2:04:53 – Inspiration from good coaches, and the book Running With the Buffalo2:06:25 – What’s next?2:07:23 – Wrap up, and how to connect with Don

Have you listened to Climbing Gold?! The new season is here! Check out the first episode of the new season, and subscribe to Climbing Gold on your favorite podcast app for more great climbing stories. Enjoy :)In the 1970’s, no flame burned brighter than Hot Henry Barber. Often heralded as the first traveling climber, Henry redefined standards for free climbing and free soloing not just the US, but every country he visited. Along the way, he shattered egos before learning to check his own.Check out Climbing Gold!climbinggold.comInstagramListen on Apple PodcastsListen on Spotify   

Alex Honnold is on the podcast! Who? The guy that free handed Yellowstone? Close enough.  Seriously though, this was such a great interview. We talked about his two most epic solos that nobody heard about, near misses, lessons from other climbing legends like Tommy Caldwell, Jonathan Siegrist, and Peter Croft, pooping while free soloing stories, how the film Free Solo exceeded his hopes and dreams, the commitment to excellence, and much more!The Nugget is on YouTube!youtube.com/@thenuggetclimbingCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/alex-honnoldNuggets:(00:00:00) – Intro(00:04:21) – Interviews and TED Talks(00:07:25) – Finding new terrain for this interview(00:08:05) – Epic solo linkup in Zion(00:11:16) – Soloing ‘Moonlight Buttress’… again(00:12:08) – Why do these big solo linkups?(00:12:56) – Epic solo linkup in Red Rock(00:14:54) – Foot pain on big walls and vitamin I(00:17:41) – Onsight free soloing ‘Shune’s Buttress’ and ‘Resolution Arete’(00:20:34) – The hardest thing Alex has downclimbed(00:21:29) – Solos that fly under the radar(00:22:47) – Free soloing ‘Sendero Luminoso’ in Mexico(00:25:17) – The limits of free soloing(00:28:31) – Quantum leaps(00:30:16) – Yosemite soloing, and Alex vs. top sport climbers(00:32:22) – Chris Sharma's FA of ‘Necessary Evil’ 5.14c (8c+), and the role of talent(00:35:40) – Will Alex climb 5.15a (9a+)?(00:38:33) – Dad strength(00:39:46) – Vegas gyms and homewall dreams(00:49:34) – Near misses(00:55:34) – Soloing ‘Fiesta De Los Biceps’ in Riglos Spain(00:57:46) – Competing with Ethan Pringle, soloing ‘Shune’s Butress’ in the snow, and the tree story(01:03:16) – Soloing ‘Monkey Finger’, Big Horn tracks, and spirit animals(01:04:22) – The physiological limits of ‘The Nose’ speed record(01:08:06) – Breaking ‘The Nose’ speed record(01:10:47) – Biggest lessons from Tommy Caldwell, Jonathan Siegrist, and Peter Croft(01:14:26) – Inspiration, and soloing with Shawn Raboutou(01:18:15) – Following the climbing news(01:19:01) – Who Alex is most impressed by, and interviewing the Mellow crew (Daniel Woods, Shawn Raboutou, Jimmy Webb, and Giuliano Cameroni)(01:20:35) – New season of Climbing Gold(01:22:13) – Favorite interviews on Climbing Gold(01:23:28) – Corporate speaking and interviewing Stone Masters(01:26:24) – Climbing Gold uncut interviews(01:28:37) – Pooping while free soloing stories(01:34:56) – Shit-puting, and pooping while soloing El Cap(01:36:29) – Filming Free Solo and the Warrior Spirit(01:38:54) – The commitment to excellence(01:41:05) – Plans for the PNW(01:43:57) – “More intention never hurt.”(01:44:47) – “The guy that free-handed Yellowstone?”

Will Bosi is a 24-year-old climber from Scotland who has emerged as one of the best climbers in the world. This interview is hot off the press! Will made the second ascent of ‘Burden of Dreams’ V17 less than two weeks ago and joins us for a proper geek out about the send. We talked about his process of projecting the replica and the actual boulder, his feats of finger strength and where to draw the line between party tricks and useful strength, doing the second ascent of ‘Mutation’ at Raven Tor, his absolute dream project, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Green Chef!greenchef.com/nugget60Use code "NUGGE60" at checkout for 60% off plus free shipping!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/will-bosiNuggets:(00:00:00) – Intro(00:05:18) – The emotions we experience after a big send, and looking for new projects in Scotland(00:07:56) – How sending Burden of Dreams has changed his self-perception, and the style of hard project that Will is searching for(00:10:53) – Being from Scotland and currently based in Sheffield(00:12:17) – Following Will’s journey trying the replica with Aidan and Stefano, live streams from Finland, and taking seven years for Burden to get repeated(00:15:38) – Mutation continuing to go unrepeated again after Will did it(00:17:23) – Is Will the first person to have climbed V17 and 5.15c? (9A boulder and 9b+ sport)(00:20:07) – Will’s first time trying the Burden replica in Aidan’s shed(00:23:32) – Will’s thoughts on Shawn’s progress on Burden(00:25:10) – The warmup game on Burden, and the last move(00:30:16) – Will’s standard training session, and what his process looked like training on the Bruden replica(00:33:45) – Doing the first move 5 times in a session, and feeling stronger every session(00:36:26) – How similar the replica is to the actual boulder, and what surprised Will the most when he tried Burden(00:41:12) – How Will’s beta compared to Nalle’s, and the heal hook beta(00:46:17) – What a full session looked like on the replica,  and how that compared to a session on the actual boulder(00:51:28) – His skin when he sent the boulder, feeling strongest on his first try of the day, and the send(00:54:48) – How long a pair of shoes lasts on the boulder(00:57:33) – Will’s shoe selection for Burden, and struggling with the second move(00:58:53) – The pulley setup on the replica, comparing it to Katie Lamb’s experience on Spectre, and the usefulness of power spots(01:08:50) – Will replicas change the way we think about flashing boulders?(01:12:03) – The future of replica training, and the Alphane replica in Aidan’s shed(01:15:35) – Will’s thoughts on the grades of Burden, Alphane, and his FA Honey Badger(01:26:27) – Will’s feats of finger strength on the hangboard(01:30:57) – Where is the line between party tricks vs. functional finger strength?(01:34:21) – A breakdown of Mutation 9a+/b(01:38:24) – Bigger edge training vs. micros(01:40:52) – How often throughout the year Will does his go-to style of training session, and building volume vs. intensity(01:46:28) – Will’s absolute dream in climbing, and his experience on Excalibur 5.15c (9b+)(01:49:10) – Breakdown of the moves on Excalibur(01:52:21) – What’s next for Will, and potential plans for the summer(01:53:59) – Will’s thoughts on endurance training, and his story of sending Estado Critico 9a(01:55:13) – Being more thoughtful about your climbing(01:57:17) – Feeling excited to relax and chill, and plans to release a film of Burden(01:58:22) – Subscribe to Will’s YouTube channel for send footage!

This full episode is available for Patrons right now! This is a teaser of a follow-up with Katie Lamb. We talked about her recent send of Spectre V14 in Bishop CA, breaking down crux moves into multiple pieces, how she trains on a spray wall, her top 5 go-to lifts in the weight room, projecting tricks, dopamine snacks vs. substance, what she learned from Spectre, having the travel bug, goals for 2023, and more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:12:49.*Watch the uncut video interview here!patreon.com/thenuggetclimbingKatie’s Original Episode:EP 145: Katie Lamb 

Charlie Schreiber is a world-class climbing coach who has helped day 1 athletes become National Champions, 5.14d sport climbers, and V15 boulderers. We talked about the value of asking “why”, giving kids hard work and then reward, finding fresh lemons to squeeze, puzzle books and getting inside the mind of the puzzle maker, our shared goal to climb V13, how to have a good poop in the morning (every time), and much more!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, and Zach EmeryBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/charlie-schreiberNuggets:0:03:19 – My painting of Monkey Face at Smith Rock, and hominess0:04:34 – Charlie’s apartment, and making and collecting art0:08:08 – What Charlie thought I looked like from listening to the podcast0:10:48 – How Charlie got into coaching, routesetters as choreographers, and building a successful climbing team from scratch0:16:49 – Austin Hoyt and Adam Shahar, Charlie’s own competition background, and being obsessed with coaching and giving back to the kids0:18:37 – Where Charlie got his coaching ideas, and the emphasis on humor, games, and play0:22:37 – “The only reason anyone’s going to give effort to something is if they believe in it.”0:24:38 – Hard work, and then reward (e.g. capture the flag)0:26:38 – Motivating adult clients, and working with one of his clients to get better at slab0:30:15 – The school system, and understanding why you are doing things0:32:26 – Slab climbing fundamentals0:35:38 – Spending time on fundamental skills, the learning zone, and perfect repeats0:40:26 – Adding structure to the warmup, and adherence as #10:43:39 – Customizing training for each individual, and finding all of the lemons to squeeze0:47:31 – How routesetting helped Charlie’s climbing, and asking “why”0:50:53 – How asking “why” applies to outdoor climbs0:53:53 – Making up your own climbs in the gym, puzzle books, and getting inside the mind of the puzzle maker1:03:15 – The forced move drill1:05:35 – Charlie’s goal to climb V13, and the path to get there1:12:10 – My Follow-Up with Emil Abrahamsson, my experience with fueling my training better, and momentum1:14:37 – More about Charlie’s approach to climbing V13, and finger training with large hands1:17:13 – My goal for Rocklands, how Charlie approaches a trip, and the value of getting on really hard climbs1:23:34 What Charlie is working on improving to climb V13, and my plans to project a V12 and V13 in Rocky Mountain this Fall1:29:23 – “Never, ever, ever give up.” - Winston Churchill1:33:58 – Charlie’s honeymoon1:35:36 – Using your spouse/partner as an accountability tool1:39:44 – Valuing climbing for the experiences rather than self-worth1:44:11 – How to have a good poop in the morning, every time1:49:11 – My paleo autoimmune diet experiment, and having full meals at the crag1:51:40 – My bicep tendon injury1:52:45 – Charlie’s experiment with an alkaline diet1:55:39 – How Charlie blew up on Instagram2:03:05 – Being awarded the “Dyno King” by Chris Sharma, and drawing inspiration from Tyson Schoene2:05:37 – Setting the record straight with Austin Hoyt2:09:58 – Plugs and wrap up

Melina Costanza is a competition powerhouse and the 2021 US Boulder National Champion. She opened up recently about her struggles with an eating disorder and decided to step away from competitions. We talked about her foot injury and surgery, why patent law is similar to climbing, how sports glamorize suffering, getting stronger during recovery, how gratitude can impact your training, and fun facts about Melina from ketchup to baby teeth necklaces.Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, and Zach EmeryBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/melina-costanzaNuggets:0:06:25 – Update on Melina’s foot surgery and recovery0:10:27 – The patent bar exam, and similarities between patent law and climbing0:15:15 – Legos, and being a nerd growing up0:16:45 – How taking her first physics class improved her climbing0:19:30 – Modern volume climbing0:24:06 – How Melina is thinking about her climbing moving forward, and training for upcoming competitions0:26:20 – Plans to get back into sport climbing, and Melina’s Tumbler account0:28:31 – Why Melina decided to quit climbing in college0:33:36 – Fun in competitions, and only doing competitions that she wants to be at0:36:48 – Expectations and pressure, and competing to win vs. competing to not lose0:42:25 – Competitions as data, and “shoulding”0:45:21 – Melina’s Instagram post about her eating disorder, and the story of breaking her foot0:50:40 – The distortion your mind experiences with an eating disorder, and how sports glamorize suffering0:57:42 – How your identity becomes entangled in an eating disorder, and rewriting the stories you tell yourself1:01:53 – The importance of including fat and carbs in your diet, and getting stronger quickly once she started fueling properly1:09:54 – Taking a leap of faith, and being vulnerable publically to help others1:15:40 – A comment from Nicole1:16:23 – Patron question from Katja: What inspired her to go public with her story?1:19:13 – Not letting her eating disorder define her1:20:09 – Did talking about it publically help?1:22:53 – Patron question from Ana: Did anyone bring up Melina’s weight as a concern?1:24:50 – Patron question from Eric: How would someone bring up concerns about an eating disorder in a tactful way?1:27:10 – Patron question from Zachary: How does Melina deal with intrusive thoughts around weight? How does she balance performance with recovery?1:30:52 – Disconnecting morality from food, and sweets1:34:31 – How not eating enough disrupts sleep1:37:30 – Fun facts with Melina Costanza!1:37:37 – Tattooing people in high school1:39:02 – Ketchup1:40:44 – Container store1:42:05 – Whiteboards and houseplants1:43:54 – Taylor Swift1:47:41 – Doja Cat1:49:46 – Sharks1:50:18 – The meat packing industry in the early 1900s1:51:59 – Parents and academics1:54:17 – Training at home during covid with her brother, and the role of gratitude in training1:59:07 – Current training, and getting strong2:04:29 – Training her fingers for the first time, and using the Tindeq (use code NUGGET for $10 off!)2:07:47 – How hard can Melina climb with one foot?2:09:18 – More fun facts with Melina!2:09:50 – Frozen peas2:10:46 – Baby teeth necklace2:11:50 – Forensic pathology DVDs2:15:02 – Raw octopus2:15:49 – Medival torture museum, and developing confidence2:19:15 – Fencing2:20:20 – Olympic aspirations2:21:23 – A couple of questions from Tyson Schoene2:26:19 – Wrap up

This full episode is available for Patrons right now! Matt Heyliger is back on the podcast and joins me to talk about my bicep tendon injury back in December in Hueco, my rehab process, and how I was able to get back to climbing V10 in less than three months. We discuss the different stages of recovery, using BFR as part of my rehab, how to make the transition back to training, and how I am currently training for an upcoming bouldering trip to Magic Wood and Rocklands.Matt's Website:mattheyliger.comBecome a Patron to get access to the full episode! And support the podcast! *The full version is 1:31:47.*Watch the uncut video interview here!patreon.com/thenuggetclimbingMatt’s Original Episode:EP 143: Matt Heyliger 

Johnny Dawes is a legendary British rock climber known for his exceptional footwork and unique dynamic style. We talked about his first ascent of Indian Face (the first-ever E9) when it was likely the most dangerous route in the world, climbing 5.13b (8a) slabs without using his hands, tips for mastering footwork, his writing practice and current book project, and life lessons involving three-legged stools, omelets, pasta, icebergs, and more.Watch This Video!Johnny's 7-Minute Video on The GuardianCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, and Zach EmeryBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/johnny-dawesNuggets:0:04:22 – A couple of fun stories from our past lives0:08:01 – Having a blue day, dicking about, and thoughts on what he wants to accomplish in his life0:10:25 – The head, the heart, and the gut0:11:22 – Knowing where you’re going, the water bottle, and the grannies0:15:51 – Why I was so excited to talk with Johnny0:17:24 – Crawling out the driver's window of his car with a brick on the accelerator0:21:42 – Breaking down one of his legendary no-hand climbs (watch the Guardian video!)0:26:35 – Johnny’s ideal staircase, and flattening the world to flatter our egos0:30:07 – Bolts and baked potatoes0:32:04 – Johnny’s thoughts about modern bouldering, and being impressed with Shawn Raboutou0:33:38 – Chess problems, eyes bigger than tummy, and what brought the best out of Johnny in his climbing0:37:55 – Sticking an 8A (V11) hang on two terrible holds0:42:06 – What Johnny looks for in climbing, and the musicality of climbing0:52:04 – Hank Pascal0:53:27 – Watchin Jerry Moffatt climb Masters Wall, and why Johnny felt compelled to climb Indian Face, the world’s first E91:01:09 – North Wales, the apple tree, and wanting to be a part of the history of the sport1:10:01 – Sending Indian Face, partying at the disco, trying The Meltdown 9a, and some of Johnny’s recent new routes at Cloggy1:15:19 – Breakdown of the difficulty and gear on Indian Face, and how it got its name1:20:36 – Kurt Albert on the escalator1:23:59 – Patron comment from Artjom, and no-hands tips and exercises from Johnny1:27:48 – The hardest things Johnny has climbed without his hands, and climbing 1600+ “walks” in Britain1:31:15 – Spectacular Walks on British Rock1:32:38 – Making grip1:35:47 – How no-hands climbing applies to hard technical rock climbing1:37:55 – How Johnny Dawes approaches improving footwork1:41:19 – Writing the Footwork Handbook1:43:38 – His autobiography, his writing practice, and the mysteries of consciousness1:47:58 – Zen and the Art of Archery1:51:03 – A window into being alive, and games that keep you present1:53:12 – “Your enthusiasm tells you who you are”, and climbing in gardening gloves1:55:19 – Patron question from Will: What climbers inspired Johnny early on?1:57:50 – Music, writing, and artistic inspirations1:58:40 – Who does Johnny pay attention to these days in climbing?2:01:05 – Patron question from Nick: What do you think climbing will or should look like in another 30 years?2:03:12 – Climbing shoe evolution, and the world’s strongest man2:05:19 – Life lessons with Johnny Dawes, the three-legged stool, and making omelets and pasta2:12:20 – Formative causation2:14:19 – Go to bed when you’re tired, and treat people like icebergs2:15:35 – “It is never too late to be who you might have been.”2:19:37 – Roof man, and being useless2:22:12 – Reading Jeff Smoot’s book, and why humans do dangerous things2:25:22 – Wanting to do impossible things, and “modern life can go f*** itself”2:26:57 – “Can I go?”

Fundamentals (Part 6 of 6) — In this episode, Jesse and I dive into how to structure your climbing year. We talk about the circumstances that led to some of our best years in climbing, the importance of having a plan and taking notes, why focus tends to produce excellence, how to build from one phase to the next, and making sure your training supports your climbing. Happy planning!Listen to more Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse’s Original Episode:EP 127: Jesse FirestoneTom Randall's Follow-Up:Follow-Up: Tom Randall The Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out LMNT!DrinkLMNT.com/NUGGETUse this link and get a free sample pack with any purchase! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, and Zack Emery Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-part-6Nuggets:(00:00:00) – Intro(00:02:55) – Sending my first three V11s in 2021, why 2022 was less successful than 2021, and "focus tends to produce excellence"(00:09:56) – Why 2022 was a great year for Jesse, and flashing Free Willie V10 in Hueco Tanks(00:11:56) – Jesse’s new philosophy, and realization that he will never try everything on his list(00:13:37) – Steven’s Tip #1: Write out a rough plan for your year(00:16:31) – Jesse’s Tip #1: Map out the major phases for your year(00:17:16) – Steven’s Tip #2: Reflect and take notes on your previous year(00:20:01) – Jesse’s Tip #2: Keep a daily journal(00:21:17) – Bonus Tip: Celebrate your successes, and write down your top 10 climbing experiences at the end of each year(00:22:14) – What Jesse includes in his daily journal, and reviewing once a season(00:24:21) – My preferred journaling method, and the +/- system(00:26:43) – Jesse’s Google Keep beta(00:28:05) – Steven’s Tip #3: Give yourself time to transition between disciplines(00:34:36) – Jesse’s Tip #3: Write down three things that you want to work on to be prepared for each phase(00:40:05) – Jesse’s Tip #4: Your training should support your climbing (put the climbing first)(00:43:27) – Steven’s Tip #4: If you want to hit a peak performance, set aside three months to build toward that goal(00:44:34) – Steven’s Tip #5: Listen to my Follow-Up with Tom Randall on how to program your training(00:45:23) – Jesse’s Pitfall #1: Just winging it(00:45:43) – Steven’s Pitfall #1: Not having a plan(00:47:21) – Jesse’s Pitfall #2: Not rolling with the punches(00:48:28) – Steven’s Pitfall #2: Not taking notes (or not summarizing your notes in a way that is actually useful)(00:49:22) – Jesse’s Pitfall #3: Not taking a rest phase(00:52:14) – Bonus Tip: If you want to keep a session short, make a plan for right after the session(00:53:55) – Steven’s Pitfall #3: Bouncing around too often with disciplines, styles, rock types, etc.(00:55:24) – Jesse’s Pitfall #4: Putting all of your time, and energy, and using all of the good conditions for one limit thing (throw yourself a bone every once in a while!)(00:57:12) – The progression zone(00:58:04) – Steven’s Top Tip: Make a plan and take notes, and listen to my Follow-Up with Tom Randall(00:58:47) – Jesse’s Top Tip: Focus on the stuff that matters: no more than three(00:59:22) – Jesse’s two goals for 2022(01:00:13) – Let us know if you want a season 2!

This full episode is available for Patrons right now! Emil Abrahamsson is back on the podcast to talk about sending his first V15. We talked about how gaining 15 lbs (6.5 kg) led to sending his hardest boulder, how and why he overhauled his training, how he’s achieved long-term finger strength gains, sending his most meaningful project with Power of Now V14, my goal to climb my first V13, his advice for me, and much more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:06:03.*Watch the uncut video interview here!patreon.com/thenuggetclimbingEmil’s Original Episode:EP 85: Emil Abrahamsson (Sept 6, 2021) 

Sam Stroh is caffeinated, psyched, and ready to send everything from double-digit highballs to free routes on El Cap. We talked about his early climbing and onsighting Moonlight Buttress (5.12+), our coffee and chocolate addictions, finding the perfect climbing partner, the biggest lessons from each discipline of climbing, suffering on the side of El Cap, botching it with tactics, and harrowing sends.Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingThe Nugget is brought to you by BetterHelp!betterhelp.com/NUGGETUse this link for 10% off your first month!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, and Zach EmeryBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/sam-strohNuggets:0:05:17 – Coffee and morning rituals0:10:25 – Sam’s stretching and evening routines, and the self-care bell curve0:13:42 – Sam shares his intentions for the conversation and topics he wants to cover0:19:27 – Onsighting the Moonlight Buttress 5.12+ in Zion at age 20 with bad tactics0:28:36 – Meeting his climbing partner Adrian, and trying Desert Gold and Jet Stream in Red Rocks0:32:31 – Switching between disciplines, and Sam’s thoughts on how he and Adrian are so perfectly aligned0:35:59 – Sam’s background in sports0:37:54 – The benefits of bouldering for big wall climbing0:40:44 – The method to the madness with switching disciplines, and cultivating long-term relationships0:43:09 – What inspires Sam the most long-term, and having great stories0:48:39 – Wet moss on El Niño, and trying Wet Lycra Nightmare with Jordan Cannon0:55:00 – Injuring his hand on the Salathe0:59:15 – Working on Wet Lycra Nightmare, and Sam and I connect over our love-hate relationship with Smith Rock1:06:41 – The mindfulness and patience of bouldering1:12:06 – The quintessential sport climbing experience1:16:28 – Sam’s biggest lesson from big wall climbing: get a waterproof portaledge fly1:24:44 – Thoughts on big wall ethics and style1:34:12 – Sam’s ape index, and the height-dependent nature of El Cap1:37:34 – The Freerider story1:45:28 – Favorite big wall and bouldering snacks1:46:58 – Sam’s knee injury1:51:01 – Upcoming trip to Spain, Greece, and France1:52:21 – Thoughts on the lack of information on endurance training for climbing, and rehabbing his shoulder1:58:30 – Lessons from switching between bouldering or training and sport climbing2:02:11 – No more treadwalls in gyms2:03:44 – Watching the river vs. diving in

Fundamentals (Part 5 of 6) — In part 5 of this series, Jesse and I share our tips and pitfalls for picking a project. As Jesse says in this episode, picking the right projects is a key part of having a satisfying climbing experience. We cover some of our best projecting experiences, as well as times we botched it, and we try to pass on what we learned along the way. Have fun projecting!Listen to more Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse’s Original Episode:EP 127: Jesse Firestone Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out LMNT!DrinkLMNT.com/NUGGETUse this link and get a free sample pack with any purchase! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, and Zack Emery Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-part-5Nuggets:(00:00:00) – Intro(00:03:26) – Plans for season 2 of Fundamentals!(00:04:12) – Why picking the right project matters(00:05:41) – Jesse’s experience on Turbulence V11/12 in Leavenworth, WA(00:07:05) – My experience on Eternia V11 in RMNP, CO(00:09:39) – Jesse’s epic to climb his first V10 in OR(00:11:34) – Times I’ve botched it with picking projects, and a good experience on Crime Wave 5.13d at Smith Rock, OR(00:15:58) – Jesse’s experience with Boxcar 5.13c at the Rat Cave, OR(00:17:04) – Steven’s Tip #1: If you are trying to do the hardest thing you have ever done, make everything else easy(00:18:09) – Jesse’s Tip #1: Ask yourself the ABC questions: Is it accessible, badass, and challenging?(00:21:03) – Bonus Tip: Know thyself(00:22:08) – Steven’s Tip #2: Remember that grades are a relative difficulty marker and they’re not absolute(00:24:01) – Jesse’s Tip #2: A V-grade is a poor substitute for motivation(00:27:16) – Steven’s Tip #3: Think about what your last 3 months, 6 months, and year have looked like in terms of your climbing(00:27:56) – Steven’s Tip #4: Think about what the 1 and 2 month lead up time to the project is going to look like (and choose a pre-project if you can)(00:29:55) – Jesse’s Tip #3: Once you’ve committed to trying to do something, it’s ok if you only want to do it because of the grade/difficulty(00:33:55) – Steven’s Tip #5: Pick a challenge that excites you(00:37:27) – Jesse’s Pitfall #1: Overcommitting to a tick list,  and not leaving room for serendipity(00:40:40) – Steven’s Pitfall #1: Picking a limit project that is a pain in the ass in one or more ways(00:42:13) – Jesse’s realization from trying The Teacup V13 in Leavenworth, WA(00:43:00) – Jesse’s Pitfall #2: Letting all of your other climbing suffer because you are just trying one project (I.e. Be careful about oneitis!)(00:45:35) – Bonus Tip: Take the things you see on Instagram with a grain of salt(00:48:00) – Steven’s Pitfall #2: Picking a limit project with a single low-percentage move(00:50:45) – Jesse’s Pitfall #3: Listening too much to other people (Don’t let yourself be put in a box!)(00:53:02) – Steven’s Pitfall #3: Not adjusting the grade appropriately to find the correct level of challenge(00:54:20) – Jesse’s Pitfall #4: Picking a project just because it’s there(00:54:50) – Jesse’s Pitfall #5: Not giving yourself a break between hard projects(00:56:37) – Summaries are in the show notes!(00:57:17) – Jesse’s Top Tip: Learn to pay attention to that little voice in your head that tells you what’s inspiring(00:58:04) – Steven’s Top Tip: If you trying to do the hardest thing you’ve ever done, stack all the cards in your favor

Tom Randall and Sam Van Boxtel are back on the podcast to discuss all things YouTube! We talked about YouTube as the future of climbing media, why Shawn Raboutou’s vlog is such a big deal in climbing right now, why I started a channel for The Nugget, how much money YouTubers make, the keys to being successful on YouTube, top advice for all content creators, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingTom’s Other Episodes:EP 75: Tom Randall (June 21, 2021)Follow-Up: Tom Randall (Feb 17, 2022)Sam’s Other Episodes:EP 134: Sam Van Boxtel (Sept 5, 2022)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and RenzollamaBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tom-and-samNuggets:0:08:10 – Pee bottles, Tom’s advice for vanlife peeing activities0:10:11 – The Ultimate Peeing Van Bodily Fluid Dilema0:12:57 – Welcoming Tom and Sam back on the podcast, and their other episodes (see show notes for links)0:13:59 – Tom’s busy life, and being extremely intentional about what he chooses to do0:15:58 – Tom’s quest to find the ultimate climbing  experience in a single pitch, and climbing ‘Once Upon a Time’ E90:20:04 – Why are we recording an entire episode about YouTube?0:23:49 – How often Tom gets recognized from YouTube, and why he’s so interested in where things are going0:26:10 – It’s still early on YouTube0:28:32 – Why is Shawn Raboutou starting his Vlog one of the biggest things to happen in climbing media in recent years?0:33:11 – Why more pro climbers will likely move over to YouTube, and YouTube vs. Instagram payouts0:36:35 – Why is YouTube the future of climbing media?0:40:50 – Why long-form podcasts are similar to YouTube vlogs0:43:44 – Why I launched a YouTube channel for The Nugget (link in show notes!)0:46:20 – Why YouTube wins over static content0:49:46 – What Tom has learned from growing the Lattice Training channel0:52:57 – The importance of packaging your content well, the behind-the-scenes of YouTubing, comparing Anna Hazelnutt and Adam Ondra’s channels, and how much it costs to run a YouTube channel1:00:25 – How technology levels the playing field for content creators1:01:49 – How much do people make on YouTube, and where does the money come from?1:07:27 – The keys to being successful on YouTube1:12:55 – How hard Magnus Midtbø works to make his channel successful (see show notes for his podcast episode)1:14:09 – Sam’s 3 keys to being successful on YouTube: Title, Topic, and Thumbnail1:16:40 – The importance of organization and systems1:19:12 – Sam’s recommendations for The Nugget’s channel, and filling out the ecosystem of the channel1:23:58 – Tom’s advice for me, and making content specific to the platform you plan to share it on1:32:49 – Why aren’t brands doing more on YouTube?1:36:09 – What should climbing brands be doing as far as YouTube is concerned?1:40:21 – Behind the scenes with brand sponsorships1:43:55 – Tom’s advice for anyone who is thinking of starting a YouTube channel, and the hard work it takes to be successful1:48:59 – What Tom is most excited to see on YouTube1:50:36 – What Sam is most excited to see on YouTube1:51:39 – What I am most excited to see on YouTube1:53:23 – Wrap up, Tom’s upcoming trip to Austria, and Sam’s upcoming trips in the States1:57:57 – Watch full uncut podcast videos on Patreon

Fundamentals (Part 4 of 6) — In part 4 of this series, Jesse and I discuss our top tips for how to improve your climbing technique, and share common pitfalls that can prevent progress. These are fundamental tips that you can practice at the climbing gym, the boulders, or the crag. We hope this episode helps you more closely examine your movement so you can level up your climbing!Listen to more Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse’s Original Episode:EP 127: Jesse Firestone Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out LMNT!DrinkLMNT.com/NUGGETUse this link and get a free sample pack with any purchase! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Renzollama Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-part-4Nuggets:(00:00:00) – Intro(00:04:23) – Jesse’s realization about his climbing style, and wanting to climb taller(00:06:23) – My interest in getting better at straight-on roof climbing(00:07:47) – Jesse’s Tip #1: Structure your technical practice(00:10:38) – Skills are specific to the intensity of the movement(00:12:25) – My philosophy for improving technique and how it differs from Jesse’s(00:14:23) – Steven’s Tip #1: Become really interested in becoming a better climber(00:15:35) – Jesse’s Tip #2: Technique starts with creativity(00:16:53) – The lesson Jesse learned from Pangalactic Gargleblaster(00:19:30) – Steven’s Tip #2: Watch climbing videos(00:22:21) – Jesse’s Tip #3: Film yourself incessently(00:26:27) – Steven’s Tip #3: Do perfect repeats(00:29:33) – Steven’s Tip #4: Film yourself and review the video between tries(00:30:59) – The confidence that comes from having footage of yourself climbing well(00:33:48) – “We tend to believe the things we tell ourselves.”(00:36:26) – Jesse’s Tip #4 (from Kim!): Speak the language(00:38:31) – Steven’s Tip #5: Do the one and two-star climbs at your home crag(00:40:33) – Bonus Tip: Frustration is usually a sign that there is room for improvement(00:42:12) – Bonus Tip: Have your friends set problems for you on the spray wall(00:42:12) – The satisfaction of climbing a scrappy or unpleasant climb really gracefully(00:43:34) – “Take me to a moderate that I’ve never heard of.”(00:43:56) – Jesse’s Tip #5: Treat your flexibility as a skill, and practice it on the wall(00:48:38) – Steven’s Pitfall #1: Assuming you’ve learned everything there is to learn(00:51:33) – Jesse’s Pitfall #1: Assuming that if something looks good it must be good technique(00:55:08) – Steven’s Pitfall #2: Going through the motions(00:56:38) – Jesse’s Pitfall #2: Becoming too robotic with your technique practice(00:58:36) – Steven’s Pitfall #3: Expecting gym technique to transfer to outdoor climbing(01:02:25) – Jesse’s Pitfall #3: Not training your technique in your strong areas(01:03:51) – Steven’s Pitfall #4: Avoiding the things that you’re bad at and turning everything into your style(01:06:14) – Jesse’s Top Tip: Be endlessly curious about how you’re moving on the wall(01:06:31) – Steven’s Top Tip: Become very interested in climbing better and bring that intention to your climbing

This full episode is available for Patrons right now! Tim Emmett is back on the podcast to geek out about his project Era Vella 9a (5.14d). We talked about his Fall 2022 season in Spain, lessons from 80+ days projecting the route, how he changed his diet to feel his healthiest at age 48, discovering his own personal climbing mantra, finding flow state, the value of trying something at your limit, and much more!Check out Tim's Instagram post about Era VellaBecome a Patron to get access to the full episode! And support the podcast! *The full version is 1:24:37.*Watch the uncut video interview here!patreon.com/thenuggetclimbingTim’s Original Episode:EP 107: Tim Emmett (Feb 21, 2022) 

Jeannie Wall (aka “The Energizer Bunny”) is a world-class skier, life-long mountain athlete, and obsessed climber. She cofounded Broad Beta to cultivate a community for women and genderqueer folks to share their stories of outdoor adventures in the mountains. We talked about lessons from her upbringing, the importance of partnerships and mentorship in climbing, slowing down to go fast, engaging with the edge of our comfort zone, ordinary people doing extraordinary things, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and RenzollamaBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/jeannie-wallNuggets:0:08:38 – Overview of our conversation, and growing up as the youngest of 11 children0:14:22 – Baggage and benefits from her upbringing, and being competitive as a racer0:16:52 – The chapter of life that Jeannie is in now, and learning patience0:19:22 – Competing at the Olympic Trials for nordic skiing, and why she doesn’t miss competing and racing0:23:58 – Shifting toward climbing, and how she has changed in her 50s0:25:38 – Examples of people climbing hard in their 60s, and Jeannie’s hut ski trip0:28:07 – Why Jeannie finally got hooked on climbing0:34:12 – Getting Swine Flu, dealing with chronic fatigue for two years, and finding a different path in climbing0:36:14 – “If you wanna go fast, you have to go slow most of the time.”0:41:31 – How media influences us in climbing, and giving the last 10% to be excellent at something0:47:02 – My inner tension with bouldering, the role of mentorship, and Jeannie’s story of climbing Fitz Roy0:54:42 – Challenge and risk as key parts of the human experience1:01:18 – “If we’re not learning are we really happy?”1:05:25 – Engaging with the edge of our comfort zone1:07:13 – The pressure to be someone other than who you are1:12:33 – The value of pursuing your passion1:15:05 – Wildness, and why Jeannie and Leslie started Broad Beta1:24:20 – Heroes, looking at the whole person, and the stories of ordinary people doing extraordinary things1:28:42 – Why stories are so powerful1:33:02 – Sharing the whole story, and Jeannie’s menopause article1:38:09 – Jeannie’s vision for Broad Beta1:45:12 – Where to find Broad Beta1:47:10 – Wrap up and final questions

Fundamentals (Part 3 of 6) — In part 3 of this series, Jesse and I discuss tips and pitfalls for going on a sport climbing trip. Whether you are a weekend warrior, planning your first-ever sport climbing trip, or a seasoned veteran, we hope this episode will help you send your dream routes and enjoy your climbing along the way.Listen to more Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse’s Original Episode:EP 127: Jesse Firestone Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out LMNT!DrinkLMNT.com/NUGGETUse this link and get a free sample pack with any purchase! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-part-3Nuggets:(00:00:00) – Intro(00:03:29) – The worst sport climbing I’ve been on, destroying my rental car, and having too high of expectations(00:09:16) – Jesse’s experiences making weekend trips to Smith Rock(00:10:29) – Jesse’s Tip #1: Have a good partner or crew(00:11:38) – Steven’s Tip #1: Try to sport climb as much as possible leading up to the sport climbing trip(00:13:12) – My trip to Rifle in 2018, and why it was successful(00:14:30) – Jesse’s Tip #2: Prioritize the right skills before the trip(00:15:30) – Jesse’s endurance/money analogy(00:16:14) – A tip for how to practice and train for sport climbing on a spray wall(00:18:38) – Jesse’s Tip #3: Be mindful of crag’s ethics and history when you travel to a new sport climbing crag(00:19:48) – Steven’s Tip #2: Be brutally honest with yourself about how much time you have(00:22:27) – Steven’s Tip #3: Be intentional with what routes you try(00:23:21) – Bonus Tip: Leave the ground with purpose(00:23:57) – Jesse’s Tip #4: Think about links on your project as their own goal(00:25:40) – Steven’s Tip #4: Have a goal or an intention for every try(00:27:29) – Jesse’s Tip #5: Dial in your snack game(00:29:02) – Steven’s Tip #5: Do mileage, or try something that is hard for you, but don’t try to do both(00:31:59) – Bonus Tip: If you are a boulderer primarily, be open-minded and give the routes time to grow on you 0:31:50 – The sunk cost fallacy, being okay with recon tries, and why you’ll probably get better at sport climbing over time(00:38:35) – Jesse’s Pitfall #1: Not having the right clothing layers(00:40:47) – Steven’s Pitfall #1: Not being specific enough with preparation before the trip(00:43:19) – Jesse’s Pitfall #2: Getting redpoint blinders(00:45:45) – The value of not trying your project on the last day of your trip(00:48:11) – Some thoughts and tips related to onsighting(00:50:10) – Steven’s Pitfall #2: Letting the group derail your plans and keep you in your comfort zone(00:51:31) – Jesse’s Pitfall #3: Not discussing your plans and intentions with your partner before the trip(00:52:10) – Steven’s Pitfall #3: Having too high of expectations(00:53:55) – Jesse’s Top Tip: Endurance is important, but it’s secondary to actual sport climbing skills(00:54:25) – Steven’s Top Tip: Be brutally honest with yourself about how much time you really have, and make your tries count

Caleb Robinson is an ex-competitive soccer player, elite boulderer, route setter, and photographer. He started climbing at age 17 and sent his first V13 in just four years. We talked about the biggest lessons he learned from competitive soccer, how deadlifting fixed his back, a typical week of training, his finger training journey, the power of consistency over time, finding his artistic expression in photography, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/caleb-robinsonNuggets:0:07:20 – A Thursday in the life of Caleb Robinson0:08:55 – New Year’s Resolutions, and building habits over time0:11:24 – Climbing V13 in the first few years of climbing, and how competitive soccer informed his climbing and training approach0:16:05 – How deadlifting fixed Caleb’s back0:21:08 – Being enamored with soccer, and why he quit soccer and started climbing0:24:07 – There’s no middle ground in conventional team sports, and why climbing is so special0:29:16 – Uncle —> karate gym —> climbing0:34:00 – “The hard work that you don’t want to do pays off.”0:36:04 – “Intelligence is just as important as physical prowess.”0:36:45 – Quadzilla, and connecting between the upper body and lower body0:40:42 – How “hard work pays off” applies to Caleb’s climbing0:42:41 – Being a self-learner, and having intention0:49:12 – Training resources and athletes that have guided Caleb’s approach0:52:26 – Experimenting with training, focusing on being good at climbing, and avoiding common mistakes and pitfalls0:59:24 – How Caleb developed his technique, and the importance of climbing with people who are better than you1:02:57 – Having a mobility routine, dedicating time to recovery, and missing snowboarding1:08:40 – Caleb’s finger-training journey1:19:50 – The value of consistency + simplicity, and sticking with it when progress slows (and Caleb’s love affair with Dave MacLeod)1:27:17 – What Caleb’s finger training progress looked like over the two years that he did max hangs1:31:41 – Caleb’s grip positions for hangboarding1:33:52 – How his finger training has changed in the past year, and learning to apply his finger strength to climbing1:38:13 – What a typical training week looks like for Caleb1:45:16 – Why Caleb started route setting1:47:21 – A typical training week now as a route setter1:49:31 – Caleb’s philosophy about skills, finger strength, and core strength, and his stable workouts right now (board climbing, campusing on the spray wall, etc)1:52:32 – Caleb’s core training routine1:58:01 – Why Caleb focuses on maximal effort training1:59:12 – The importance of quality practice2:00:32 – “Success comes with consistency over a long period of time”, and Caleb’s photography career2:03:07 – Moody Russian painters2:04:31 – Finding his own artistic expression in photography, and the collaborative side of taking portraits2:10:42 – Taking the long view as an athlete and artist2:13:32 – The one thing Caleb wishes people spent more time thinking about2:19:24 – Wrap up and what’s next

This full episode is available for Patrons right now! Aidan Roberts is back on the podcast for a proper geek-out about cutting-edge bouldering! We talked about sending Alphane V17, how he and Ollie tweaked his approach to focus on power over the winter, his plans to try futuristic (V18) projects back in Switzerland, and Aidan answered your questions about his training, finger strength, board climbing, flexibility, nutrition, lifestyle, and more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:53:31.*Watch the uncut video interview here!patreon.com/thenuggetclimbingAidan’s Original Episode:EP 142: Aidan Roberts (Oct 31, 2022)

The Nugget is now on YouTube! We'll be sharing top clips from the podcast along with never-before-seen content. Subscribe before Feb 28th to enter to win a Training Bundle from Chalk Cartel, Frictitious Climbing, and Rhino Skin Solutions!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbing

Fundamentals (Part 2 of 6) — In part 2 of this series, Jesse and I dive deeper into specific tips and pitfalls for going on a bouldering trip. We covered a wide range of topics including training and preparation, crash pad and kit recommendations, how to manage skin and energy, good bouldering ethics, how to boulder in a group, and much more.Listen to more Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse’s Original Episode:EP 127: Jesse Firestone Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-part-2Nuggets:(00:00:00) – Intro(00:04:22) – A favorite memory from Jesse’s trip to Rocklands, and my week-long trip to Bishop in 2017(00:11:12) – Top out views(00:12:06) – Jesse’s Tip #1: Try to have a mix of crash pads(00:16:55) – Steven’s Tip #1: Make your preparation as specific as possible(00:20:21) – Bonus Tip: Two things that people miss in their bouldering training(00:22:51) – Steven’s Tip #2: Decide really quickly whether or not the boulder you’re trying is important for you (and have an intention for the trip and each climbing day)(00:24:56) – Bonus Tip: Be mindful of the language that you use with yourself (e.g. “I should be able to do this.”)(00:25:35) – Jesse’s Tip #2: Organize your gear and car before your trip (and stash some emergency snacks in your bag!)(00:30:01) – Steven’s Tip #3: Bring everything you think you might need to the boulders(00:32:41) – Jesse’s Tip #3: Know basic bouldering ethics, and know how to move efficiently in a group (and be polite at the boulders)(00:35:01) – Steven’s Tip #4: Take breaks to run around and look at cool stuff(00:36:28) – Bonus Tip: Take your climbing shoes off between every try(00:36:49) – Steven’s Tip #5: Sleep on a decent bed (and bring your pillow!)(00:39:06) – Steven’s Pitfall #1: Blowing through all of your skin on day 1(00:40:22) – Jesse’s Pitfall #1: Getting socially exhausted (i.e. be mindful of how much social energy you have)(00:41:46) – Steven’s Pitfall #2: Spending the whole day “warming up” to do the hard thing(00:42:59) – Bonus Tip: Learn how to warm up with minimal climbing (and be ruthlessly realistic about how much time you have and what you can do in a day)(00:44:35) – Jesse’s Pitfall #2: Not being mindful of how much total energy you have(00:46:45) – Steven’s Pitfall #3: Blowing it with timing when it comes to conditions and sun/aspect(00:48:02) – Bonus Tip: Try to find out when your project goes into the shade(00:48:26) – Jesse’s Pitfall #3: Not taking responsibility for your own safety(00:52:40) – Jesse’s Top Tip: Know good bouldering ethics(00:53:23) – Steven’s Top Tip: Decide quickly whether the bouldering you are trying is important to you

Ollie Torr is an ex-gymnast, high-end rock climber, and co-founder of Lattice Training. We went deep in this conversation and covered Ollie’s top exercises for different types of climbers, how to climb more like Aidan Roberts, how to find your own superpowers and become a specialist, the secret to finger strength, balancing strength and fitness, overtraining vs. under recovering, taking action is six-week blocks, and much more!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Green Chef!greenchef.com/nugget60Use code "NUGGE60" at checkout for 60% off plus free shipping!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ollie-torrNuggets:(00:00:00) – Intro(00:06:00) – Update on my bicep tendon injury and recovery(00:09:55) – Ollie’s work with the GB Judo team on grip strength and injury recovery(00:14:25) – Ollie’s thoughts on the final stage of recovering from an injury(00:20:33) – My introduction to Lattice in 2016, and Ollie’s funny story about his first interview on Training Beta(00:23:00) – Perfectionism, paralysis by analysis, and action breeds motivation and progression(00:26:06) – “What got me here won’t get me there.”(00:28:35) – Plans for a round two! Stay tuned for a listener Q&A!(00:32:00) – Assessments, and gathering information from new clients(00:39:54) – The key metrics that Lattice assesses with new clients(00:46:10) – Flexibility testing for climbers(00:49:59) – Trying to figure out what works for yourself and your body as an athlete, and Ollie’s process of examining movement, joint, and action(00:56:25) – Coaching Aidan Roberts, Aidan’s approach to training for Isles of Wonder Sit (V16/8C+ FA), and the value of combining strength movements with replica training(01:00:29) – Vacuum climbing, how to climb more like Aidan Roberts, and training with Toby Roberts(01:13:24) – Specializing vs. working on weaknesses and rounding out your style, and finding your superpower(01:21:00) – Limbic friction(01:22:13) – What Ollie learned from Tom Randall, and training to “pass the exam”(01:30:20) – Exercises for people who struggle with narrow climbing(01:39:31) – Key exercises for all climbers(01:43:43) – Dorsi flexion (ankle) test you can do at home(01:45:03) – Do tight ankles help with climbing on small foot holds?(01:51:59) – One exercise that Ollie wants every climber to do(01:54:43) – Exercises for office workers to do throughout the day(01:56:54) – “Safety comes through strength”, and the value of blood flow and daily movement(02:02:17) – Having agency in your recovery(02:03:51) – Leg kicks, staple exercises that climbers should do regularly, and playing around with your body(02:07:05) – Setting the bar super low(02:08:23) – Staying on the bus(02:11:39) – Ollie’s gymnastics background, training his fingers after college, and climbing his first V10, V11, and V12 in a two-month period(02:20:10) – Testing his fingers in Tom’s cellar(02:21:41) – Switching training with Tom Randall, how he improved his fitness and efficiency to climb 5.14b (8c), and climbing his first V13 by combining fitness and strength(02:28:22) – The secret to finger strength is….(02:31:45) – Helping Tom get stronger, and why Tom was able to apply the strength quickly to his rock climbing(02:35:16) – Why Ollie doesn’t think low volume all year round is a good strategy, and thoughts on prepping for a sport climbing trip as a boulderer(02:40:58) – Writing yourself a letter(02:43:12) – My (Steven’s) story of getting injured right after the best week of climbing of my life(02:45:00) – 3 key lessons from Ollie(02:51:49) – How to back off after a peak performance(02:56:47) – “The main reason most of us can’t train like professional athletes is because of our headspace and not because of physical limitations.”(03:01:45) – Two reminders that Ollie took away from a period of burnout, and overtraining vs. under-recovering(03:09:41) – “Progression isn’t always the answer.”(03:16:36) – Taking the pressure off, and Ollie’s story about his first 5.14b (8c)(03:25:01) – My 2021 summer season in RMNP(03:28:18) – Removing the friction in your life around climbing(03:31:53) – Take action on something(03:34:48) – Thankful for the Lattice Team(03:36:42) – Wrap up

This full episode is available for Patrons right now! Jordan Cannon tunes in from Alex Honnold’s podcasting closet to chat about playing hockey in Las Vegas, how he is rethinking his training for 2023, and his recent send of ‘ Wet Lycra Nightmare’ (5.13d, 9 pitches) on the Leaning Tower in Yosemite. We hope you enjoy this geek-out!Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:03:36.*Watch the uncut video interview here!patreon.com/thenuggetclimbingJordan’s Original Episode:EP 115: Jordan Cannon  (April 18, 2022)

Fundamentals (Part 1 of 6) — In this episode, Jesse and I each share our top tips and pitfalls for going on a climbing trip. Whether you are planning your first-ever climbing trip, or are a seasoned climber, we think you’ll find some helpful nuggets here. We learned these lessons the hard way. Hopefully, you won’t have to.Listen to more Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse’s Original Episode:EP 127: Jesse Firestone Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-part-1Nuggets:(00:00:00) – Intro(00:02:53) – Jesse’s story of breaking his toe in Thailand, and my first-ever bouldering trip to Bishop CA(00:06:28) – Lessons from our first failed climbing trips(00:09:11) – Jesse’s Tip #1: Set the tone for the trip early(00:12:11) – Jesse’s Tip #2: On a week-long trip, always rest the second day(00:13:58) – Patience, and taking a week or two to acclimate on longer trips(00:17:55) – Steven’s Tip #1: Be open(00:21:48) – Steven’s Tip #2: Climb some easy things(00:23:47) – Bonus Tip: Pay some attention to what your climbing values are(00:24:10) – Steven’s Tip #3: Go look at tons of stuff(00:25:51) – Jesse’s Tip #3: Minimize the decisions you have to make right after climbing(00:27:24) – Try to avoid survival mode(00:29:09) – Steven’s Tip #4: Measure the success of the trip in experiences, and not in sends(00:31:28) – Bonus Tip: Set process-oriented goals rather than achievement-oriented goals (and scrap the tick list)(00:34:12) – How complicated it is to climb well on a trip(00:37:34) – Jesse’s Pitfall #1: When people recommend climbs to you, keep in mind that they almost always recommend climbs that they had good experiences on, not things that are objectively good(00:39:11) – My first trip to The Red, Jesse’s first trip to Hueco, and thoughts on training for your first trip to a new area(00:41:55) – Jesse’s Pitfall #2: Don’t train right up until the trip, and don’t try to cram your training in at the last second (show up rested)(00:45:10) – Steven’s Pitfall #1: Spending the entire trip on one climb(00:46:07) – Steven’s Pitfall #2: Climbing way too much(00:47:21) – Bonus Tip: Be genuinely interested in other people’s climbing(00:49:01) – Bonus Tip: It’s ok to climb a lot on a trip, but be sure to rest appropriately afterward(00:52:39) – Jesse’s Pitfall #3: Wrecking your skin(00:54:47) – Steven’s Pitfall #3: Not getting the intensity right(00:57:52) – The sunk cost fallacy on a trip(00:58:57) – Jesse’s Top Tip: Set the tone early in the trip(00:59:37) – Steven’s Top Tip: Be open(01:00:31) – Wrap up

Welcome to a new mini-series called Fundamentals! My pal Jesse Firestone joins me for a six-part series that covers some of the fundamental elements of becoming a better climber.  We hope these episodes answer common questions, and provide helpful nuggets for climbers of all ability levels. Stay tuned for more episodes coming soon!Listen to Fundamentals episodes!thenuggetclimbing.com/fundamentalsJesse's Original Episode:EP 127: Jesse Firestone

Anna Hazelnutt is a professional climber who specializes in difficult single-pitch trad and slab climbing. But don’t let her specialization fool you—she’s an all-around badass! We talked about two of her biggest climbing achievements to date, leaning into her superpowers, top training exercises for slabs, dealing with negative comments online, embracing empathy, comedy as a mechanism for change, and much more!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/anna-hazelnuttNuggets:(00:00:00) – Intro(00:08:20) – Anna’s childhood room(00:10:00) – Plans for Austria(00:11:21) – What we would talk about if we were doing a 6-hour podcast(00:12:50) – Switching places, and the names of our Subarus(00:14:35) – What is Anna’s last name? (Hazelnutt? Hazlett?)(00:17:39) – Lynn Hill gave a shoutout to Anna on The Nugget(00:19:41) – How Anna got started in climbing, and how she found her slab/trad niche(00:24:40) – Anna’s climbing identity, not letting herself grow comfortable, and her competitive side(00:28:57) – Balancing intensity and comedy(00:30:10) – What Anna does to relax (reading books, writing poetry, art), and having trouble sitting still(00:33:30) – Getting an overuse injury from too much slab climbing, and sending ‘Once Upon a Time’ E9 6c in the UK(00:35:53) – Anna’s “belaytioship” with Tom Randall(00:39:29) – Going back for ‘Walk of Life’ E9(00:41:33) – More context about Once Upon a Time and Walk of Life, using skyhooks as trad climbing gear, and taking an hour to lead a 50-meter slab(00:45:38) – Anna’s approach to projecting, and breaking down the climb into chapters(00:50:14) – The chapter names of ‘Walk of Life’ E9(00:55:32) – Teasing more about toe training, and Anna’s thoughts on hangboard tests(01:01:01) – Some context about the 9c test(01:02:53) – Toe training!(01:07:11) – How Anna inspired Tom to work on flexibility(01:09:15) – Leaning into our superpowers(01:14:53) – Anna’s dreamboard, and seeking out hard climbs that fit her style(01:19:30) – How and when Anna did her toe training, and nighttime training at Tom’s house(01:24:09) – How hard are the hardest slabs in the world, and what will it take for Anna to climb them(01:28:45) – Why vertical bouldering is so different from steep bouldering when it comes to pushing your limits(01:31:23) – Anna’s thoughts on slab grades, and how they are often unfairly sandbagged(01:38:04) – Patron question from Jonathan: Does Anna have any training tips for slab climbing? (Anna shares her top slab training exercises: toe training, flexibility, balance, and more)(01:41:20) – Pull-ups on micro edges, and the smallest holds Anna can do pull-ups on(01:43:19) – Shoulder exercises for slab(01:44:12) – Do coordination gym slabs help with outdoor slabs?(01:46:59) – Shoes for hard slabs like ‘Meltdown’ 9a (5.14d)(01:52:54) – Question from Ethan Pringle: What are some synonyms for success in rock climbing that aren’t violent or war-like?(01:58:52) – Another question from Ethan: Where does Anna’s work ethic come from?(02:02:55) – Anna’s sensitivity(02:04:14) – Dealing with negative comments and hate from dudes on the internet(02:09:31) – An example of a disgusting comment that Anna received from someone on her YouTube page(02:16:14) – Anna’s story about a recent comment she and her sister got at the gym(02:21:18) – Patron question from James: How can we make women feel more comfortable and included at the crag and at the gym?(02:23:31) – Anna’s thoughts on intention, awareness, curiosity, and acting with empathy and compassion(02:28:27) – What makes Anna feel safe vs unsafe in a climbing gym setting(02:31:32) – How the burden often falls on the people who are inflicted and don’t assume(02:35:45) – Derek Sivers, and why we should just treat everyone the same while respecting their lived experience(02:39:17) – Some more thoughts about progressivism, and being willing to own your mistakes(02:41:34) – Comedy as a mechanism for change, and studying biochemical neuroscience and English(02:42:32) – The change that Anna is trying to make through her videos(02:47:07) – Giving others permission(02:49:28) – What Anna feels excited about right now in her climbing(02:51:01) – What Anna feels excited about right now with her YouTube channel(02:52:59) – Anna’s sources of income(02:54:54) – Being a hand model for a Sofie Tucker music video(02:56:41) – The difference between YouTube and podcasts(03:00:35) – Final question from Ethan: Does Anna have specific goals that are lifetime achievement goals?(03:06:43) – Empathy(03:09:20) – Wrap up

This full episode is available for Patrons right now! Tyler Nelson is back on the podcast to discuss his recent experiments in finger training. We talked about the difference between active recruitment vs. passive tension in finger loading, why deadhangs may not be the best way to improve your finger strength, how to train using active finger flexion, the results he’s had with his clients, and much more. Become a Patron to get access to the full episode, the uncut video interview, and a 6-minute clarification video that I made for Patrons! *The full version is 1:34:15.patreon.com/thenuggetclimbingTyler’s Other Episodes:EP 79: Tyler Nelson (July 26, 2021)Follow-Up: Tyler Nelson (Jan 28, 2022)

Luke Mehall is the creator of The Climbing Zine and The Dirtbag State of Mind podcast. In this episode, we take turns interviewing each other. I ask Luke why he started The Climbing Zine, what lessons climbing has taught him, what themes connect the stories he selects, and how to sustain creative work. He asks me about my origin story with The Nugget, what all of these interviews have brought to my life, and the difficulties I’ve faced along the way.Check out The Climbing Zine!climbingzine.comCheck out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/luke-mehallNuggets:0:05:18 – What Luke learned from Tim (the owner of Zia Taqueria) about business0:10:48 – Why Luke started The Climbing Zine0:13:11 – What characterizes a zine?0:17:59 – The theme that connects all of the stories Luke chooses for The Climbing Zine0:20:43 – Finding authors and stories, and why Luke almost never assigns stories/topics0:22:46 – How climbing gave Luke his life and saved him from substance abuse and depression0:26:37 – Why you can’t rely just on climbing for your happiness0:27:55 – Sharing vulnerable stories that others can relate to0:29:26 – Luke’s vision for his brand, and how he hopes to share his personal story through film0:34:53 – How to protect the thing you love when your creative work becomes your job0:38:57 – How Luke uses therapy to talk about his goals, and having a hype man0:42:13 – Steven’s origin story with The Nugget, and what I am trying to do by sharing people’s stories0:50:15 – What all of these interviews have brought to my life0:55:01 – The most challenging parts of building The Nugget into a sustainable business1:02:19 – Desiring routine and seasons1:04:27 – My favorite podcasting moments1:08:19 – Sustaining the effort, paying it forward, and closing thoughts from both me and Luke

New interview featuring me! Isabel von Rittberg is a good friend of mine and the host of Kegels and Coffee. She interviewed me on her podcast earlier this year to talk about my experience with my first-ever panic attack in December of 2021. We talked about what led up to the panic attack and how it was a wake-up call for me, how to stay sane while getting the work done, and much more.*This was one of the most vulnerable interviews I’ve done. And it’s one of my favorites. Hope you enjoy :) Listen to more episodes of Kegels and Coffee!kegelsandcoffee.com We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/steven-on-kegels-and-coffee

I often get asked, “what is your favorite interview you’ve ever done?” Firstly, I don’t have a favorite. But if I HAD TO CHOOSE ONE, it would be this episode. Alan Watts is a fascinating character in climbing history and a personal hero of mine. This interview was such a treat. I loved revisiting it for this repost. Enjoy!*This episode was originally published in EP 04, in February 2020.Alan Watts is widely regarded as the founding father of Smith Rock, and was a key player in the development of sport climbing in America. He established the first 5.13d in America with ‘East Face Crack’ in 1985—just shy of the world standard. We talked about eating every other day, his paradigm shift from freeing aid climbs to face climbing, wearing Wolfgang’s shirt, meeting Adam Ondra, and his “little slice of contribution” to the sport of climbing. Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android) We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/alan-watts-repostNuggets:0:09:16 – The evolution of dirtbagging, early road life, Smith as a safe zone, “there were no routes”0:14:07 – Eating every other day0:26:47 – Abstainers vs moderators0:31:02 – Bill Ramsey, UO, and climbing “every variation imaginable” at the Columns0:36:03 – Connecting with the people you need0:38:40 – Inferiority complex and pushing to improve0:40:04 – A paradigm shift from freeing aid climbs to climbing faces0:46:11 – Stumbling upon sport climbing and going from being a decent climber to a really good climber0:48:29 – Redpoint tactics, ethics, and borrowing from the Europeans0:52:39 – ‘Corner No. 1’, how ‘Chain Reaction’ got its name, and reaching the world standard at Smith Rock0:54:28 – 11b to 13d in six years, ‘Punks in the Gym’, and pushing world standards0:55:44 – Meeting Heinz Zak and Wolfgang’s t-shirt0:58:52 – Pioneering Smith Rock film by Hydro Flask, and going back to the summer of ’85, and ‘East Face Crack’ 5.13d1:04:01 – Other hard crack climbs and ‘Double Stain’1:05:25 – 7 days prepping ‘Sunshine Wall’ and the story of ‘To Bolt or Not to Be’1:11:34 – Climbing every day, injuries, and killing the goose that laid the golden eggs1:22:15 – Hip surgery and meeting Adam Ondra1:31:00 – Adam’s post about meeting Alan, and Adam’s onsight of ‘Just Do It’ 5.14c1:36:52 – Adam’s photo book (Alan-“What the hell? How did I make the cut?”)1:38:17 – The Awl project, “I do not want to FAIL!”1:40:44 – Bolting futuristic projects, thinking anything was possible, and bolting ‘Just Do It’ for a TV show in 19891:48:23 – “I used to visualize before that was what you were supposed to do”1:52:00 – “Fucking hard green route”1:54:15 – Alan’s finger strength, hanging from one hand for (almost) a minute, and gym vs. outdoor climbing2:01:18 – The updated Smith Rock guidebook2:02:26 – Alan’s box of tights2:05:20 – The 100 book list and projecting difficult books2:10:27 – Working on the guidebook and connecting with the people2:15:19 – The (lack of) ways to connect with Alan2:17:01 – A slice of contribution in a little tiny sport2:19:53 – “He’s cheating”, and Alan’s funny recurring dream

Alita Contreras is back on the podcast! We talked about her Fall project in the Red River Gorge, the lessons that routes can teach us, and a film project that she is currently working on with her friend Elisa Varlotta called Guerreras. The film will feature Colombian women and the beautiful local climbing in Colombia.Support the Guerreras GoFundMe!http://gofund.me/47f5487dFollow on Instagram!@guerreras.film@alitaclimbing@elisa_varlotta

Merch is here! I am SO excited about how the "hello friends" series turned out. Check out the Nugget shop for t-shirts, hoodies, and hats. All Patrons get free shipping!Buy Merch!thenuggetclimbing.com/shopBecome a Patron and get free shipping!patreon.com/thenuggetclimbing

Alayna Joy is a queer content creator and YouTuber, and newly obsessed climber. We talked about her journey of discovering she is gay, coming out publicly on her already-successful YouTube channel, how climbing has become an anchor for her, compulsory heterosexuality, questions we should ask ourselves, queerness in climbing, why our climbing progress slows down over time, and much more.Check out So Cards!socards.orgUse code “NUGGET” at checkout for 20% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board!  We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan LiuBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/alayna-joyNuggets:0:06:36 – Julio0:09:27 – Places that feel like home0:16:32 – Feeling like I already know Alayna from watching her channel, and parasocial relationships0:19:37 – Sharing her story to make others feel less alone0:21:39 – Starting her YouTube channel in high school, her first three videos, and hitting 800 subscribers0:27:30 – Working as a server during university, and getting her first YouTube brand deal0:31:38 – The phenomenon of being an introvert and a content creator0:34:39 – Bisexuality, and the first time Alayna came out0:37:54 – Being in a serious relationship with a man, and feeling disconnected from her queerness0:42:54 – Coming out to her partner as gay, and talking herself out of it0:46:25 – The constant little voice in her head convincing her she was happy0:48:08 – “The big oopsie”0:51:26 – Being afraid that she was playing into bisexual stereotypes by coming out as gay0:54:41 – Compulsory heterosexuality (comp het), and why it took Alayna so long to realize she was gay0:58:08 – Why Alayna thought she was demiromantic for most of her adult life1:00:19 – Seeing the world through new eyes1:05:16 – “I’m in therapy, and I’M TIRED!”1:06:05 – Alayna pays me a very nice compliment, and I talk about drawing people in and hoping they learn something that goes beyond rock climbing1:10:43 – I come out as not a lesbian, and Alayna asks everyone listening to ask themselves a question1:12:54 – “Climbing is gay.”1:18:36 – How climbing became an anchor for Alayna1:21:17 – Working on her relationship with climbing1:23:32 – Making quick progress as climbers early on, why our progress slows over time, and the magic of climbing1:32:01 – The stories our brains tell us1:34:36 – So Cards! (socards.org, use code NUGGET for 20% off)1:36:29 – So Cards question 1: “If you never had to worry about money, what’s one goal that you would dedicate yourself to?”1:40:00 – So Cards question 2: “When you were a kid, what scared you about growing up?”1:46:05 – So Cards question 3: “What do you think people tend to take for granted in their relationships?”1:53:14 – You’re not alone, and living your life as your most authentic self1:56:00 – Patron question from Wren: How was your experience finding a queer community within the larger climbing community, and do you have any tips for queer climbers finding these spaces?2:00:26 – Where to find Alayna on the internet

Todd Perkins is one of those local legends who you’ve probably never heard of. That is unless you’ve climbed on some of his routes around St George, Utah. We talked about growing up in the Mormon church, the mind-opening effects of cannabis, climbing his first 5.14 in the 90s and maintaining that level for 25 years, near-death experiences, the intelligence of the cosmos, aliens, and much more.Support the Access Fund!accessfund.org/donateCheck out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/todd-perkinsNuggets:0:05:22 – Todd’s pancake beta0:08:29 – Growing up in the Mormon church0:10:40 – Cannabis0:17:50 – Solar-powered weed smoking0:19:41 – “Get down from there!” and how Todd got introduced to climbing0:23:08 – Getting into route development in the 90s, and learning from Jorge Visser and Randy Leavitt0:28:34 – Developing routes at the Cathedral,0:31:26 – Climbing Planet Earth at the VRG, and progressing from 12a to 14a (7a+ to 8b+) in two years0:33:18 – Chris Sharma’s psych for climbing as a 15-year-old kid0:35:07 – Longevity, gratitude, and being present0:39:08 – Setbacks, trying Golden for a Moment 14b (8c), and using a portable fan 20 years ago0:45:51 – Coming back from hip surgery and other setbacks0:48:28 – More about being present0:56:00 – What motivates Todd in his climbing these days0:57:52 – Having an out-of-body experience on Planet Earth, and other most meaningful ascents0:59:24 – My (Steven’s) two hardest routes and how different those experiences were, and Todd’s thoughts on mental tenacity1:05:24 – Adventure in sport climbing and route development, and Todd’s near-death experience1:11:01 – Spirituality, the intelligence of the cosmos, and the goods and bads of religion1:16:15 – Steven shares some thoughts on the damaging parts of growing up in a religion1:19:37 – What Todd learned from studying Buddhism1:21:00 – Aliens1:33:14 – Nuclear testing in the 50s and 60s1:36:48 – Why Todd never left St George1:39:07 – Plans to try Flight of the Conchords 14c (8c+) this winter1:42:27 – Trusting your intuition, getting lots of sleep, and not pushing too hard1:47:07 – Wrap up, and we should all spend more time thinking about something other than climbing

This full episode is available for Patrons right now! This is a teaser of a follow-up with Amity Warme. We talked about sending The Honeymoon Is Over on the Diamond during a hailstorm, and we covered the highlights and lessons from her spring season in Yosemite.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:25:59.patreon.com/thenuggetclimbingAmity’s Original Episode:EP 104: Amity Warme

Katie Lamb is one of the top female boulderers in the world. We talked about her early climbing and falling in love with bouldering, climbing her first V14 and what led to her breakthrough in the last two years, projecting tips, superpowers, lifting weights, balancing training with outdoor climbing, what it will take for her to reach the next level, and working in climate data science.Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board!  We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/katie-lambNuggets:0:05:35 – Getting over being sick, and covid0:09:40 – Sewing0:14:51 – Katie’s lifted Toyota Prius0:18:17 – Her background in sport climbing, falling in love with bouldering, and why she quit competing0:24:05 – Katie’s progression during college from V10 to V140:25:12 – Katie’s climbing philosophy0:28:12 – External pressure vs. internal motivation, and Katie’s experience on Jade V14 (8B+)0:31:11 – The great paradox of performance climbing0:31:59 – Katie’s first V13 (8B), Nothin But Sunshine0:34:22 – Her summer of 2019, and adventure bouldering0:42:37 – Katie’s accomplishments in the past two years, and what she attributes her breakthrough to0:46:01 – Focused sessions, and diving into the nitty gritty0:47:35 – Getting better, getting stronger, and having more time0:50:23 – The balance of indoor training and outdoor climbing0:51:19 – Katie’s superpowers, and growing an inch in her 20s0:54:57 – The mechanics of crimping0:58:58 – Patron question from Justin: How much time does Katie spend trying things that are in her style vs. outside of her style?1:01:32 – What drives Katie to pick specific projects1:02:10 – Injuring her finger in June of 2022, and rehabbing in Rocklands1:08:57 – Sending Book Club V14 (8B+) less than two months after her finger injury1:13:49 – Balancing projecting with quick ticks1:16:41 – Why making excuses can be helpful1:21:08 – Playing the long game with projecting, and going easy on herself1:22:29 – How Katie is training for the next level1:24:27 – Lifting weights1:30:20 – The Never Ready1:31:21 – What will it take for Katie to climb V15?1:34:13 – Patron question from Jacob: When are we going to see a female ascent of V16?1:37:22 – Balancing professional climbing with working in climate science, and how Katie created flexibility in her job1:44:53 – Working in climate data science1:47:25 – What Katie wishes more people knew about climate1:48:40 – What we can do on an individual level to affect the climate (Katie’s answer might surprise you!)1:50:40 – Where our electricity comes from, and the fossil fuel industry1:53:27 – How climate change is putting our electrical grid at risk1:54:51 – Hopeful things happening in climate1:56:43 – How climbers can be leaders in the climate movement1:58:28 – Wrap up

Marisa Michael is a registered dietitian nutritionist with 20 years of experience who specializes in eating disorders in athletes and climbers. We talked about the characteristics of eating disorders, the line between eating for performance and disordered eating, why losing weight won’t make you climb harder, recommendations for climbers and youth athletes, intuitive eating, Marisa’s sweet tooth, and much more.Eating Disorders Helpline:nationaleatingdisorders.org/help-support/contact-helplineListen to more top nutrition episodes!thenuggetclimbing.com/top-listsCheck out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/marisa-michaelNuggets:0:05:03 – What Marisa had for breakfast0:07:04 – Overview of the conversation to come0:08:37 – The difference between a registered dietitian and a nutritionist0:11:03 – Working with athletes and disordered eating in her practice0:12:32 – Why Marisa chose to specialize in working with athletes who struggle with disordered eating0:15:13 – What Marisa hopes to accomplish in this episode0:17:03 – A bit about my (Steven’s) experience with disordered eating and the biggest question I have for Marisa0:18:44 – What distinguishes an eating disorder or disordered eating?0:23:33 – Discipline and eating for performance vs. disordered eating… Where is the line?0:30:13 – Personifying your eating disorder0:31:57 – How my mindset shifted from self-care to anxiety after losing weight0:35:27 – Discipline doesn’t have to mean ignoring your body cues0:36:25 – What the data says about weight and climbing performance, and why we should all calm down about weight0:38:02 – One thing that might have prevented my eating disorder if I had known them sooner0:39:38 – BMI and finger injuries, and disordered eating in elite climbers0:41:38 – Is weight cycling ever appropriate?0:45:48 – Another thing I wish I had known sooner, and breaking training PRs this summer0:49:03 – Food is fuel, and it’s also more than fuel0:49:58 – “It depends”0:52:03 – Intuitive Eating as a framework0:54:11 – The 10 principles of Intuitive Eating0:56:23 – How to navigate our modern food environment with Intuitive Eating (so you don’t eat Oreos for breakfast)1:01:41 – Marisa’s sweet tooth and she navigates it1:04:52 – Is it ok to celebrate with food after a send?1:06:35 – Marisa’s thoughts on “moderators” and “abstainers”, and the plate of cookies example1:11:57 – How restricting leads to bingeing1:17:04 – Marisa’s general eating recommendations, and recommended macros for climbers1:20:17 – Food timing1:22:03 – Intermittent fasting: yay or nay?1:23:45 – Patron question from Karl: How do you navigate intuitive eating if you don’t get hungry?1:25:15 – How to calculate your daily energy needs1:27:19 – Patron question from Shawn: How do we get enough protein in a healthy way?1:29:10 – Marisa’s thoughts on eating meat1:31:47 – Marisa’s thoughts on eating fat1:32:47 – Patron question from Vicente: Prefered supplements?1:36:47 – Patron question from Jaime: Any tips on how to lose body fat for people who are stuck?1:38:05 – Marisa’s thoughts on the ketogenic diet1:41:57 – Marisa’s thoughts on veganism and vegetarianism1:44:38 – Patron question from Cody: What is a good starting point for someone who is trying to heal an unhealthy relationship with food?1:47:22 – Patron question from Wren: How can all climbers contribute to a healthy environment surrounding food/body image?1:51:13 – How to respond to jokes about food restriction1:53:39 – Are there any foods we should avoid?1:55:43 – Marisa’s master’s thesis, studying eating patterns in youth climbers, and recommendations for parents and coaches2:00:58 – Favorite pre-climbing snack2:02:08 – How important is protein before or during climbing/training?2:03:31 – Studying amenorrhea in female IFSC athletes2:07:47 – “Eat enough.”2:08:53 – Wrap up

Matt Heyliger, DPT is one of the most knowledgeable people I’ve talked to when it comes to climbing-related injuries and rehab. We talked about climbing together in Ten Sleep, how he is currently helping me treat carpal tunnel syndrome, how to achieve long-term health and performance, his skiing injury and the eyeball story, top recommendations for climbers, lessons from living in Spain, and much more.Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be  We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/matt-heyligerNuggets:0:06:01 – Camping iterations0:08:29 – Daughters, and fairy house construction0:10:06 – Spending a year in Spain, landing in Red Lodge Montana, and the bear den story0:14:13 – Moose battles, and mountain biking0:15:29 – The campsite, and our cold weather sends0:18:53 – An introduction to Matt and his path to physical therapy0:26:31 – How Matt diagnoses an injury (using my carpal tunnel as an example), and what Matt noticed about my shoulder mechanics0:38:54 – The skill of injury assessment0:40:15 – Tissue capacity vs. biomechanics, and ironing out issues early on in your climbing0:45:35 – Why you should pick up heavy stuff0:47:26 – Combining loading and optimal mechanics for long-term health and performance0:49:41 – The path forward for me to fix my carpal tunnel0:55:21 – Matt’s thoughts on manipulations and chiropractic work0:59:46 – Imaging in diagnosing injuries, and when imaging can be overused1:01:36 – Getting attached to a diagnosis1:04:06 – A bit about pain science, and the importance of hope1:06:48 – Language cues and mindset1:10:16 – How chest opening and mobilizing the thoracic spine will likely help fix my carpal tunnel1:12:12 – How to get my lower trapezius firing again, and the role of dry needling1:16:59 – My rehab plan for Hueco1:19:15 – Matt’s hopes for me in returning to Ten Sleep next year1:22:22 – Why mobility comes before strength1:25:26 – When to fit stretching into your schedule1:28:36 – Antagonist training, finger loading, and having a rest day movement activity1:32:23 – Yoga recommendations for climbers, and having a simple movement practice1:38:27 – The eyeball story1:58:16 – Spain2:05:01 – Embracing the slower pace2:08:46 – Work-life balance, and the emotional investment of doing work that you love2:16:36 – Matt’s vision for his PT business2:18:53 – Where to connect with Matt (mattheyliger.com)2:19:56 – How to find a good PT2:22:43 – Matt’s current climbing goal, and getting excited about performance climbing2:29:35 – Wrap up

Aidan Roberts is a 23-year-old from the UK, who has emerged as one of the strongest boulderers in the world. We talked about training for his trip to Switzerland to try Alphane V17, differences among top boulderers, how Aidan developed his climbing style, addressing finger weaknesses, training using replicas, his goal-setting philosophy, plans to train for Burden of Dreams V17, considering our environmental impact as climbers, and much more. *He sent Alphane V17 two weeks after this interview. Congrats Aidan!!!Listen to more top bouldering episodes!thenuggetclimbing.com/top-listsCheck out Frictitious Climbing!frictitiousclimbing.comUse code "NUGGET" at checkout for free shipping on your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android) We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/aidan-robertsNuggets:(00:00:00) – Intro(00:06:13) – Seasons are shifting(00:08:52) – Prepping for his trip to Switzerland to try Alphane V17 (9A), and setting his replica(00:11:44) – Trying Alphane, and bullet points(00:13:10) – We’ve already planned on a round 2!(00:15:23) – Crushing hard boulders to Elton John, and finding focus through relaxation(00:19:43) – Aidan’s first trip to the Rocklands and leaving competitions behind(00:26:01) – How Aidan developed his style, and how he thinks about training his weaknesses(00:28:02) – Differences among top boulderers, what Aidan learned from climbing with Dave Graham, and the shared trait of perseverance(00:36:10) – Aidan’s climbing style, high-angle crimps, and leg crimping(00:42:41) – How Aidan’s style is different from how Shawn Raboutou climbs(00:46:38) – Redefining what it means to be strong, and making your training specific(00:47:56) – Aidan’s thoughts on why none of the current V17’s (9A’s) have been repeated yet(00:50:18) – Getting away from “simple tasks” and reductionism in training(00:56:24) – How Aidan got so good at his style of climbing and high-angle crimping(01:03:07) – Discovering sling testing with Dan Varian, and training with mono slings(01:07:23) – Summary of how Aidan got so good at his climbing style(01:09:28) – Training in a high-angle position, and how he strengthened his index fingers(01:11:37) – Aidan’s pinkie strength, and testing with Ollie Torr(01:16:09) – How strong is Aidain on the Beastmaker 2000 center edge?(01:18:09) – Why simple finger strength testing doesn’t necessarily apply to our finger strength on the rock(01:22:19) – More about training his index fingers(01:26:21) – Quality and applicability in training(01:28:08) – “There is no rapid magic formula for finger strength”(01:29:07) – How Aidan approaches a project, and collecting bullet points for each move(01:35:01) – Aidan’s pre-send rituals(01:39:01) – Using bullet points to set the replica for Alphane, carving wooden holds, and measuring moves(01:45:59) – Training his legs for Alphane, and Copenhagen planks for abductors(01:47:50) – Using feet follow rules on his board(01:49:57) – Climbing Alphane from two moves in, and how to train for long boulders on a home wall or board(01:59:28) – Going to Finland to try Burden of Dreams V17 (9A), and what he learned from trying it(02:09:49) – Mastery(02:14:17) – Plans to train for Burden of Dreams(02:19:37) – Screwdriver injury(02:22:17) – Aidan’s philosophy with training on replicas, and climbing Isles of Wonder Sit V16 (8C+)(02:27:21) – Balancing highly specific training (replicas) with other training(02:29:48) – Aidan’s formula for goal setting (result, reality, and response)(02:33:09) – His goal setting formula applied to Alphane(02:36:37) – Influence and contribution, and Aidan’s podcast and magazine(02:42:13) – Traveling, and considering our environmental impact as climbers(02:52:24) – Thinking about offsetting my CO2 for my trip to Rocklands next summer(02:55:39) – Plans to live in the US for a year(02:57:21) – Wrap up

Robbie Phillips is a professional adventure climber and filmmaker from Scotland. We talked about his recent trip to the Western Isles of Scotland, his path from competitions to adventure climbing, top rope soloing to project hard routes, things he learned from climbing with Dave MacLeod, processing grief, capturing memories through filmmaking, and much more. Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/robbie-phillipsNuggets:0:07:14 – The Suzuki photo shoot, broken car, and tea without milk0:10:00 – Onsighting the podcast0:10:34 – Robbie’s recent trip to St. Kilda0:16:15 – Rock types and the style of climbing in the Western Isles of Scotland0:21:08 – Climbing a sea cliff in Dùn0:26:27 – Robbie’s path from competition climbing to adventure climbing0:35:12 – Climbing Bellevista 13d/14a (8b/+) in the Dolomites0:38:56 – Imposter syndrome, and not being a natural at bold adventure climbing0:40:48 – Being good at suffering0:42:26 – Following the psych0:45:10 – Patron question from Christoph: How does Robbie train for hard trad climbing specifically?0:47:47 – What We Do in the Shadows E10 (14b/8c)0:50:19 – The E grading system, and why Robbie isn’t a big fan of that system0:55:20 – Indian Creek, and Robbie’s first day “flailing around” in Yosemite0:57:06 – Patron question from Christoph: What does Robbie do to steel his mind for scary leads?1:00:08 – Robbie’s almost life-altering accident when he started trad climbing, and the lesson he learned1:03:44 – Breakdown of What We Do in the Shadows1:11:06 – The process of projecting the route, his dad passing away, and the darkest period of his life1:18:37 – How Robbie’s mom is doing now1:20:32 – Robbie’s dad1:26:32 – A few things Robbie learned from projecting with Dave MacLeod1:33:46 – Why Robbie prefers working projects via top rope solo, and why he loves the Taz LOV31:49:02 – Balancing performance with having fun1:53:52 – The Long Hope, and fulmars2:02:06 – Robbie’s filmmaking, and capturing memories2:14:18 – How Robbie makes a living2:16:10 – I respect all the other podcasters!2:17:02 – Why the new Long Hope film was so fun to work on, and entering it in the Kendal Mountain Festival2:22:02 – Patron question from GeneO: Why does Robbie consider himself a professional climber but not a professional athlete?2:24:59 – Upcoming climbing goals2:28:02 – Does Robbie want to try Lexicon?2:30:34 – Wrap up

Tommy Caldwell is the most accomplished big wall free climber alive. He is best known for having free climbed The Dawn Wall, the most difficult big wall free route in the world. We talked about his achilles injury, doing the FA of Flex Luthor, training for V12 boulder problems on The Dawn Wall, undone lines on El Cap, exploring the limits of human endurance, being vulnerable through writing a book, parenting, and much more.Listen to more top episodes!thenuggetclimbing.com/top-listsCheck out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tommy-caldwellNuggets:(00:00:00) – Intro(00:07:08) – What is your Dawn Wall?(00:07:59) – Tommy’s injury and his canceled trip to Germany(00:09:53) – Tommy’s Instagram post about his injury, why he shared it, and creating accountability(00:15:21) – Trying Magic Line and what Tommy’s climbing looks like these days (pre-injury)(00:17:35) – Why El Cap is so significant to Tommy, and his time spent at the Fortress of Solitude in CO(00:20:17) – Bringing his adventure mindset to bolting and climbing Kryptonite and Flex Luthor(00:23:05) – Matty Hong’s repeat of Flex Luthor, and Tommy’s thoughts on the grade(00:25:20) – The differences between Chris Sharma and Tommy, and trying Biographie (first 5.15a/9a+) with Chris(00:28:48) – Similarities between El Cap and competition bouldering(00:30:04) – Why Tommy is drawn to “blue collar” climbing, and finding the niche that barely anyone wants to do(00:31:56) – Patron Question from Christoph: Why is/was Tommy so far ahead of everyone else when it comes to big wall free climbing?(00:34:00) – Patron Question from Atlin: What’s the next big objective that hasn’t been done in Yosemite?(00:35:16) – Leo Houlding’s vision for El Cap, and freeing the Passage to Freedom with Alex Honnold(00:38:46) – More free routes on El Cap, family time in Yosemite, and their yearly trip to Fontainebleau(00:41:13) – What made the difference the season he sent the Dawn Wall, and training for the V12 boulder problems on the crux pitches(00:46:42) – Will the Dawn Wall be climbed in a day?(00:47:55) – What did it feel like to see Adam Ondra send the Dawn Wall so quickly?(00:52:18) – Tommy’s TC Pro quiver, and wearing the same size shoe for everything(00:55:17) – Toenail fungus, and Tommy’s experience with Lamasil(00:58:59) – Making a living as a pro climber, and which parts have felt like work(01:01:15) – Writing the book, and how the book affected his relationship with his dad(01:08:38) – Tommy’s parenting philosophy, and Becca as “tiger mom”(01:12:13) – Patron Question from Eli: Tips for climber dads?(01:13:53) – Patron Question from John: Who taught Tommy vulnerability?(01:19:16) – Patron Question from TJ: How does Tommy keep the psych through injury?(01:20:40) – The story behind Tommy’s repeated achilles injury(01:25:25) – Does Tommy have things in climbing that feel undone?(01:27:22) – Bouldering projects around Estes, and climbing in Upper Chaos(01:29:26) – Is Tommy still improving at climbing?(01:30:27) – The king line on El Cap(01:34:45) – Future linkups in Yosemite(01:36:57) – Tommy’s favorite Disney movie(01:37:36) – Favorite snack for big walls/linkups, and the CUDL experience(01:40:19) – Exploring the limits of human endurance, and learning the logistics from ultra runners(01:42:35) – How hard does Tommy climb on the Moonboard?(01:42:58) – Big wall pooping stories(01:45:22) – Another book?(01:46:34) – What Tommy is trying to do with environmentalism, and the Oak Flat mine(01:49:31) – Wrap up

Lynn Hill is a living legend. She is best known for being the first person to free El Capitan via The Nose in 1993. We talked about what it is like to be Lynn Hill in the modern climbing world, her upbringing, what sets her apart, the story of freeing The Nose, tips for shorter climbers, her mindset and affirmations, self-belief, how she makes a living these days, upcoming video projects, and much more.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Frictitious Climbing!frictitiousclimbing.comUse code "NUGGET" at checkout for free shipping on your next order!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/lynn-hillNuggets:(00:00:00) – Intro(00:06:27) – Lynn’s technique video(00:12:58) – How Lynn thinks about climbing technique(00:16:47) – The documentary Lynn is working on, and Lynn’s thoughts on Free Solo(00:18:53) – Having the vision to free climb The Nose(00:21:01) – What it feels like to be Lynn Hill, and why she likes her gates facing out(00:28:07) – Being famous before the internet(00:29:48) – Harrison Ford, and how to act toward famous people(00:33:33) – Being the first woman to climb 12d (7c), traveling to Europe in 1986, and learning French(00:38:01) – Finishing college, getting “kidnapped by climbing”, and her first sponsorship(00:42:33) – Being connected to the people who are pushing the sport forward, and Lynn's project with Sasha DiGiulian(00:50:24) – Who excites Lynn the most in climbing right now(00:56:22) – Why Lynn decided to try to free The Nose(01:00:33) – The reality of aging, and appreciating the journey(01:06:11) – Why The Nose was such a special experience(01:08:53) – Lynn’s visualization process, climbing her first 5.14 in France, and yawning before redpoint attempts(01:11:14) – Breathing and screaming(01:14:12) – Lynn’s process of freeing The Nose(01:23:41) – Projecting the Changing Corners pitch(01:28:11) – Going for it, and Brooke Sandahl’s role in The Nose going free(01:32:07) – Why Lynn decided to free The Nose in a day, and how she trained for it(01:35:56) – Her mindset for efficiency on The Nose, and sending during the full moon(01:40:01) – “It’s actually pretty strenuous…” and the Lynn Hill traverse(01:41:59) – Lynn’s height and ape index (5’1 1/4”, 0 ape index)(01:43:29) – Advice for shorter climbers(01:45:53) – First Ascent (Naked Edge film by Bob Carmichael), and the training Lynn was doing in the early 80s(01:53:14) – Lynn’s family upbringing, her temperament, and what sets her apart(01:55:58) – The “what if” game, and taking an unconventional path(01:59:07) – Lynn’s current sponsorships, and how she makes a living these days(02:03:09) – There are a lot of ways to make it as a pro climber(02:07:56) – Patron Question from Nick: What parts of climbing culture would you like to see maintained? What would you be happy to see disappear?(02:13:33) – Patron Question from Bradley: What do Lynn’s passions look like today?(02:15:23) – Patron Question from Jessica: Onsighting the FA of Mingus in 1994 in the Verdon(02:21:59) – Patron Question from Matt: What was it like climbing on The Nose with Nina Caprez? Are you mentoring any other women?(02:29:07) – Building ab strength after having a baby, and Lynn’s replica of the Changing Corners intro move(02:32:20) – Other women Lynn has mentored(02:33:51) – Patron Question from Craig: Who have you climbed with that had amazing footwork?(02:36:12) – Patron Question from Christoph: Can Lynn speak about the mental side of pushing boundaries?(02:41:32) – Patron Question from Emily: How did Lynn learn to be independent from the limiting gendered cues coming from society at the time in order to realize her true potential?(02:44:33) – Lynn’s positive affirmations, challenging societal norms as a teenager, and seeing injustice in the world(02:51:12) – Patron Question from Mark: Have women reached parody in climbing? If not, what can be done?(02:58:45) – What Lynn is most excited about right now, her Italian name, and the value of learning other languages(03:02:26) – Feeling excited about her new route on The Maiden, and ideas for her next trip to France(03:05:32) – More about the documentary Lynn is working on(03:09:04) – Where to buy “It goes boys” shirts, and signed photos from Lynn!(03:11:01) – Lynn’s plans for Hueco

My close friend Taylor Fragomeni joins me for Q&A 6! We talked about ways to improve your climbing if your access to the gym or crag is limited, and we tackled Patron questions about bouldering at night, best bang-for-your-buck strength exercises, beta videos, daily hangboarding, how to warm up for max hangs on a lifting day, and route and boulder pyramids.We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/qa-6Nuggets:0:00:00 – Introducing Taylor!0:03:00 – Ways to Improve Your Climbing if Access is Limited:0:03:00 – Metal Game0:06:09 – Watching Videos0:09:55 – Visualization0:13:29 – Decision Maps (and having a backup plan)0:23:43 – Adding Stability Elements to Strength Exercises0:28:37 – Getting Creative0:29:41 – One-Time Coaching Calls0:30:24 – How to connect with Tay!0:30:59 – Patron Questions:0:30:59 – Hakan’s Question: Any nuggets for nighttime bouldering sessions?0:36:42 – Cody’s Question: Training recommendations for a 5.10 mountain guide, and biggest bang-for-your-buck strength training exercise for climbing?0:43:19 – Justin’s Question: How often do you look at other people's beta videos when you're trying a boulder or sport climb? Do you ever avoid them on purpose?0:49:57 – Toby’s comment and the benefit of taking notes on podcasts/books/etc0:57:06 – Sytse’s Question: Do you still do Emil Abrahamsson’s twice-a-day hangboard protocol?1:00:26 – Murpheys_law24: How do you warm up for max hangs on a lifting day?1:04:25 – Briana’s Question: Do “old sends” count for your current pyramid? And thoughts on the 1-2-4-8-16 pyramid vs. 1-3-9-27?

This full episode is available for Patrons right now! I sat down with Ned Feehally to cover questions I wish I had asked him in our first episode. We talked about Ned’s three different protocols for Max Hangs, why he thinks 20-seconds hangs are best for long-term strength gains, when to use each of his different protocols, how I have incorporated his advice into my own finger training, and much more! Join us for more finger training geekery!Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:03:39.patreon.com/thenuggetclimbingNed’s Original Episode:EP 113: Ned Feehally

Drew Ruana is back on the podcast and is joined by his friend Cameron Hörst, who is one of the best young sport climbers in the country. We talked about lessons they’ve each learned from recent sends, what it was like growing up as kid crushers, training for bouldering vs. sport climbing, how to stay strong while projecting, Drew’s thoughts on climbing V18, and Cam’s thoughts on climbing 5.15c.Listen to more top episodes!thenuggetclimbing.com/top-listsCheck out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/drew-and-cameronNuggets:0:06:31 – What they climbed on today0:07:59 – Drew’s skin injury in Bishop back in 20200:09:38 – Cam’s bouldering trip to CO, and plans to do more bouldering0:12:04 – Why Drew pivoted to bouldering0:14:38 – Why ‘The Ice Knife’ and ‘Dire Wolf’ stand out to Drew0:18:58 – How Drew balances hard projects with quick ticks, and trying ‘Megatron’ V17 for 70+ days0:23:57 – Cam’s experiences climbing ‘Bone Tomahawk’ 15a and ‘Resisting Arrest’ 14d0:27:43 – Training mode for Big Claw 14d0:30:00 – Patron question from Tristan: For Drew, what are 1-3 things you’ve learned from doing so many hard boulders in CO?0:34:23 – What keeps the fire burning for Drew, and the drug rush of sending a new hard boulder0:36:36 – How many V16s are there in the world?0:37:22 – Drew’s thoughts on switching back to sport climbing, and how many 5.15s there are in the US0:41:53 – The Grand Illusion0:44:15 – Taking a gap year to try to climb 5.15, and what Cam learned from climbing with Joe Kinder and doing ‘Bone Tomahawk’0:49:57 – Patron question from Howard: Cam, what position did you play in high school football? Did any skills from football transfer to climbing?0:52:35 – Having a team (or climbing partner) who builds you up0:54:59 – Wes Schweitzer (NFL offensive lineman)1:00:23 – Patron question from Xander: Cam, do you still play football? Did you train for climbing during football season?1:03:58 – How team sports helped make Cam a well-rounded athlete, and being exposed to lots of different things growing up1:07:13 – Drew and Cam’s thoughts on their different upbringings as kid climbers1:13:50 – Patron question from Eli: What did they love/hate about being kid crushers? What do they appreciate about how their parents handled their climbing lives?1:19:02 – Patron question from Christoph: Cam, what was it like having a famous coach as a dad? And Cam’s plans to carry the torch1:23:48 – Patron question from Xander: How do you balance training and sending? Do you cycle between training and sending, or can both happen concurrently? (Drew’s bench press and pull-up numbers)1:29:22 – Drew’s thoughts on spending the last three years only focused on outdoor bouldering1:33:14 – Cam’s thoughts on the difference between training for bouldering vs. sport climbers, and how he balances training and performance cycles1:39:36 – Drew’s thoughts on maintaining his aerobic base when focusing on bouldering1:46:25 – Patron question from Bryce: I’m about to hit the road for a year. Should I mix in training to keep my strength up?1:49:52 – The guys give me their recommendations for keeping my strength up on a three-month sport climbing trip1:54:28 – Cam’s goal to climb 5.15b (9b), what it would take for him to climb 15c (9b+), and plans for his career2:00:35 – Drew’s thoughts on what it will take for him to climb V182:06:58 – Drew’s recent FA of Distortion V16, and plans to climb more V16s2:12:13 – Cam’s plans for the Fin Cave2:13:24 – Drew’s thoughts on his career2:17:33 – Flow state2:19:39 – Who Cam is most impressed by in climbing2:21:31 – Who Drew is most impressed by in climbing

Dan Varian is an elite boulderer from the UK and the cofounder of Beastmaker. We talked about a finger strength test that Dan had me do, how to measure the load distribution across our fingers, silver bullets in finger strength, how to activate lazy fingers, why Dan is focusing his training on high angle crimps, his recommendations for me, and wrist training for Fontainebleau.Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board!  We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/dan-varianNuggets:0:08:04 – Building dens out of cushions0:10:36 – Dan’s resume0:13:12 – Moving from Sheffield, playing the training game with his limited time, and detail over vagueness0:18:05 – How the strength flows through your hand, and the starting point of people’s training0:19:06 – Climbing as a fledgling sport, having plenty of room to improve our training quality, and Dan and Aidan’s attention to detail0:20:33 – The value of training with like-minded people, and the many different rock types in the UK0:23:28 – Blunderbus vs rifle, and mentoring Aidan Roberts0:26:40 – Aidan’s pinkie strength, and why the sling test is a valuable assessment tool0:32:36 – Who Adian is, and an introduction to high angle crimps0:35:49 – Silver bullets in finger strength, and specializing in specific styles0:39:25 – Clarification of the high angle crimp position0:41:34 – The sling test, and my takeaways from my results0:45:24 – Dan’s interpretation of my results, and my two lazy fingers which are lacking silver bullets0:49:07 – My goals as they relate to finger training0:52:32 – My climbing background and how that explains my results0:55:36 – A pinkie mono demonstration from Dan0:59:23 – Three-finger drag, wrist movement, and different grip positions for different rock types and routes vs. boulders1:03:28 – What Dan thinks I should focus on with my finger strength for sport climbing1:04:29 – Summary of the takeaways from my finger testing, and Dan’s guesses about my climbing based on the numbers1:07:09 – My pinkie in the half crimp1:10:02 – How to activate lazy fingers on the hangboard, and why the Beastmaker hangboards look the way they do1:12:35 – Dan’s strength on three-finger drag, why it doesn’t apply to small crimpy holds and boulders, and how we are all working on our own things1:14:56 – Dan’s advice for me to strengthen my pinkies and middle fingers1:17:37 – How my finger strength compares to Dan’s, and what he is working on with his finger training1:19:21 – Why Dan thinks I should train my lazy fingers on the hangboard instead of lifting off the floor1:30:24 – Dan’s recommended protocol for me to activate my lazy fingers1:35:52 – Stealing ideas from arm wrestlers, and why Dan loves Fontainebleau1:38:53 – Meeting Tim Doyle in Font1:39:57 – Focusing on weaknesses vs. strengths, and trying to tick the county1:46:35 – Dan’s top finger training exercise recommendation1:48:11 – Dan’s thoughts on wrist training1:53:01 – Meat hooks and kneebars1:59:19 – Why Dan wishes he had focused on building an athletic foundation as a younger athlete2:03:34 – Dan’s training goals, his thoughts on the campus board, and goal boulders in the Lakes2:13:13 – Potential topics for a round 2 (let us know what you want to hear more about!)2:15:02 – Dan’s final thoughts on splitting the grip and waking up lazy fingers2:16:49 – Dan’s goals for me with my finger training

Alice Hafer is a climber, writer, and coach who specializes in mind power training. We talked about climbing her first 5.14s, her experiences with depression and anxiety and how she changed her own mind through mental training, finding an identity outside of climbing, tips for staying motivated, focusing on effort over outcomes, and using box jumps to train for climbing power.Listen to more top episodes about Mind/Mindset!thenuggetclimbing.com/top-listsCheck out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android) We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/alice-haferNuggets:0:05:35 – Perfectionism in writing and interviewing0:09:30 – What Alice learned from her friend Brad Gobright0:13:05 – Using second-tier routes to stretch our comfort zone0:14:07 – “Fear is a signal that you are becoming a better climber.”0:16:45 – Getting covid twice in three weeks0:18:03 – Setting boundaries for ourselves, and reaching our higher selves0:20:27 – What expectations are0:21:05 – Patron question from Ryan: Can you share a favorite story about Brad Gobright?0:26:51 – Alice’s climbing journey, getting sick after her trip to Madagascar, her dad’s stroke, and carrying emotional weight0:34:23 – How her relationship with climbing has evolved, and seeing Brad’s passion for climbing0:37:00 – Pro climbers aren’t always sending, and passion and motivation0:39:42 – How Jonathan Siegrist stays psyched, thinking smaller within our constraints, and pivoting0:45:34 – Living in the UK, and being most comfortable with what you spend the most time doing0:49:33 – “Who am I outside of climbing?”0:52:31 – Finding a new identity, and Alice’s experience with depression0:58:35 – Detaching your identity from whatever you are dealing with, and changing your thought and behavior patterns1:02:42 – Examining the three biggest beliefs you have about yourself, and valuing the climbing experience1:05:18 – Neuroplasticity, and rewriting our self-beliefs1:12:12 – Focusing on process over outcome1:15:55 – Climbing matters1:18:15 – Exposing yourself to new ideas, and saying “stop” to negative thoughts1:22:07 – “I have plenty of time.”1:23:55 – Setting clear and small goals, letting go of perfectionism, and giving ourselves permission to fail1:36:06 – Awareness, pausing, and intervening1:41:18 – Struggling with belonging, finding supportive friends, and putting your best effort forward1:46:03 – The pressure that comes with success, and focusing on becoming a better athlete1:54:47 – The value in trying hard projects1:57:42 – How Alice uses goals to give her focus1:59:10 – What Alice learned from trying Weekend at Bernies (5.14a or b)2:01:35 – Jonathan Siegrist’s 50:50 split, and why balancing projecting with sending easier routes is important for motivation2:05:19 – How Alice is training her weaknesses for Weekend at Bernies2:08:55 – Using box jumps to train power for climbing, and catching holds with a firm body2:13:01 – Thoughts on campusing vs. fast pull-ups for power2:15:35 – How little volume it takes to get stronger, and my story with pistol squats2:16:27 – Mental training for fast results, and how Alice sent her second 5.14 by focusing on effort2:20:23 – “You quit when you stop learning.”2:21:40 – Patron question from Fiona: Can we train our mental game? How do we measure progress?2:25:39 – Everyone needs something different when it comes to mental training2:26:41 – How to measure mental training progress2:29:00 – Where to connect with Alice2:30:43 – Alice’s final advice for listeners2:36:34 – Feeling like a superhero, and the story of sending her second 5.14

Sam Van Boxtel is a social media expert and the founder of Climbers Crag. We talked about the business side of being a content creator, why Instagram is the best platform for the climbing industry right now, the importance of having a strong “why”, why posts go viral, how to optimize for growth, creating value on social media, playing the game, and the balance between quality and success.Climbers Crag:climberscrag.comCheck out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Shortform!shortform.com/nuggetUse this link to get a free 5-day trial, and 20% off an annual subscription!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/sam-van-boxtelNuggets:0:06:57 – Organizing the important stuff, and putting systems in place0:11:11 – Overview of our conversation0:13:30 – Soccer, discovering climbing, and losing 20-30 lbs to become a route setter0:17:14 – Sam’s ability to focus on his goals, and why he got into business0:20:03 – Moving up the chain with route setting0:22:20 – How Sam got into social media, and getting 1000+ followers in less than a month0:24:11 – The business side of being a content creator0:26:57 – Pivoting from route setting to starting Climbers Crag, and how Sam teamed up with Tom Randall0:37:03 – What Climbers Crag is today0:40:41 – The organic next step0:41:58 – Summary of everything so far, and Climbers Crag’s two main services as an agency0:45:47 – The Climber’s Crag team, and why Sam reduced the size of his team0:46:58 – Who this is worthwhile for, and having a strong “why”0:53:13 – The two categories of individuals trying to grow their Instagram following, and having a clear funnel0:59:17 – Why I decided to make the Nugget for a year before trying to monetize, and making sure you love 80-90% of what you’re doing1:01:45 – “Goodwill compounds faster than revenue.”1:02:19 – Virality and customer surplus1:06:13 – The sustainability/longevity of the different social media platforms, supply and demand, why reels go viral, and why Instagram is king1:12:41 – Why Sam pressed pause on TikTok for Climbers Crag1:18:25 – Real numbers for Instagram growth goals, and where Sam thinks brands should be with Instagram before adding another platform1:20:22 – Another summary, and using Instagram as a jumping-off point1:23:05 – Crux Academy, and why Sam tries to talk most of his clients out of trying to grow on YouTube1:24:54 – My current strategy for The Nugget’s Instagram, balancing viral, brand, and value posts, and having a CTA (call to action) strategy1:32:17 – Sam’s recommendations for me to grow to 100k followers, and the two factors for growth1:45:11 – Best practices for resharing content from an ethical standpoint1:50:08 – Best time of day to post1:52:15 – Hashtags, optimizing content for growth on Instagram, and removing exit points1:59:48 – Watchtime and engagement2:02:08 – Using Capcut for Reels2:05:09 – Playing the game, and the difference between quality and success on a social media platform2:12:13 – Hiding the vegetables2:13:30 – Wrap up and how to connect with Sam

This full episode is available for Patrons right now! This is a teaser of a follow-up with Jonathan Siegrist. We talked about his recent trip to Spain, sending Event Horizon 5.15b, training on his home wall, his 50:50 rule for projecting, how to train for sustained crux sections on sport routes, thoughts about The Fins Project, plans to move to France, and much more.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:32:46.patreon.com/thenuggetclimbingJonathan’s Other Episodes:EP 14: Jonathan Siegrist (Apr 20, 2020)EP 36: Climb Strong Team (Sept 21, 2020)Follow-Up: Jonathan Siegrist (Nov 12, 2020)

Neil Gresham is a British climber and coach who has been at the cutting edge for over two decades. We talked about using ballet as part of his training for his FA of ‘Lexicon’ E11, the importance of developing your finishing game, extensor training for stronger fingers, go-to ring and TRX exercises, sticking our training in the bank, thumb crimping, climbing his first 5.14c (8c+) at age 45, and much more.Listen to more top episodes!thenuggetclimbing.com/top-listsCheck out Frictitious Climbing!frictitiousclimbing.comUse code "NUGGET" at checkout for free shipping on your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/neil-greshamNuggets:0:05:45 – The Mythical Challenge0:18:15 – “Flitting” between different styles of climbing to keep motivation high0:20:25 – Improving two sport grades and one trad grade between the ages of 45 and 50, and what it would take to climb 9a (14d)0:24:49 – Feeling satisfied after climbing Lexicon (E11)0:27:33 – Olympians, and being a series of sliders0:30:08 – Lexicon breakdown, and Steve McClure’s 80-foot whipper0:39:10 – Why is bold trad climbing so glorified in the UK? And the “rules” for trad areas vs. bolted areas0:46:02 – Patron question from Elina, why Neil used ballet to train for Lexicon, and looking outside the box for ways to improve0:50:45 – Struggling to improve at climbing, and how that led to coaching0:58:52 – “People don’t realize how hard they can climb.”1:01:47 – Goal setting and finishing game1:06:33 – Getting more specific with your goals, and being willing to learn from each project1:12:19 – The tactical and psychological skills in redpointing, and how many of the top climbers just go climbing1:14:59 – Don’t expect your project to feel easy1:16:31 – Unlocking things on your project when you’re feeling weak1:21:24 – “Hard routes have been climbed in every conceivable mindset.” - Dave MacLeod1:22:57 – Patron question from Doug: What old-school training methods get overlooked nowadays? What modern training methods got overlooked back then?1:25:15 – Injury prevention, and extensor training for stronger fingers1:30:23 – Rings and TRX training1:32:42 – Neil’s go-to exercises on the rings/TRX, and feeling like an athlete after discovering rings training1:34:29 – How to combine extensor training with your other training and climbing, and Adam Ondra’s rule for antagonist training1:36:57 – Neil’s strength protocol for finger extensor training1:39:23 – How to incorporate rings or TRX training into your climbing and training, and finding the appropriate amount1:44:41 – Patron question from Jan: What should climbers who started at a later age (30s) focus on to improve, and would that be different from someone who started in their 20s?1:46:59 – Should beginners use hangboards?1:49:31 – How Neil and I both developed a weakness in the half crimp grip by avoiding the hangboard early on1:52:56 – “Stick the training in the bank.”1:56:58 – The way to make killer gains in your hangboarding: stop climbing! (And which types of climbers benefit from hangboarding)2:01:49 – Dan Varian from Beastmaker, and other people who have influenced Neil’s climbing and training2:02:59 – How to combine hangboarding with climbing to make gains over the long term2:06:51 – How Neil addressed his weakness in the half crimp, and his thoughts on full crimping on the hangboard2:11:08 – Thumb crimping2:14:37 – Pinkie wrapping three-finger crimps, and how everything we do should be built up incrementally2:16:34 – Why Neil’s climbing shot up between ages 45 and 502:23:33 – Neil’s golden rule in coaching, and taking breaks from structured training2:27:33 – Finding balance2:30:58 – A teaser for the keto diet conversation (let us know if you want to hear us talk about that!)2:31:39 – Where to connect with Neil

Dr. Rebecca Williams is a clinical psychologist, performance coach, and the author of Climb Smarter. We talked about the deeper fears that often underlie fear of falling, the underdeveloped self-soothing system, breathing exercises to reduce anxiety, pre-climb routines, meditation and mindfulness, and the benefits of shifting our focus from achievement to mastery.Climb Smarter:Buy on Amazon (best if you are in the US or Canada)Buy from Sequoia Books  (best if you are in the UK or Europe)Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Shortform!shortform.com/nuggetUse this link to get a free 5-day trial, and 20% off an annual subscription!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/rebecca-williamsNuggets:0:07:32 – Kids0:09:29 – Rebecca’s background in clinical psychology0:13:04 – Why Rebecca quit gymnastics as a teenager0:17:55 – How the mental blocks from gymnastics came back to haunt her as a climber0:20:17 – The deeper fears at the roots of fear of falling, and trust and control0:24:30 – Why it’s important to know where your fear of falling comes from, and the woman with the worm phobia0:28:32 – Diving deeper into different fears0:30:54 – Fear of fear, and learning to tolerate difficult feelings0:33:14 – Learning to tolerate difficult emotions0:37:09 – My (Steven’s) own experience with fear of falling when I started sport climbing, and tools for letting go of control0:44:16 – The overdeveloped drive and threat systems, and the underdeveloped self-soothing system0:46:32 – “We’re always conquering”, common narratives, and why fear of falling is rational0:53:16 – Rebecca’s mental warmup, and bringing arousal levels down0:58:30 – Not wanting to stray from “normal”1:03:04 – Introducing doubts to our assumptions1:08:38 – Breathing exercises to bring down arousal and anxiety1:14:31 – Pre-climb routines, focusing before a send attempt, and mindfulness as an attitude1:19:16 – Meditation and why it’s useful1:24:31 – What practicing mindfulness has done for me (Steven) and how it has impacted my life1:28:14 – “Falling practice is the last thing you do, and not the first thing you do.”1:30:01 – Does practicing non-attachment take away our drive? And shifting our focus from achievement to mastery1:33:00 – Why Rebecca decided to write her book Smart Climbing1:37:05 – The nutrition chapter of the book, and the link between perfectionism and eating disorders1:43:45 – What Rebecca is currently working on in her own climbing (related to mental game)1:48:07 – Who the book is for, and where to buy it1:49:25 – What’s next for Rebecca1:50:34 – Rediscovering your early excitement for climbing

Ryan Devlin is a television actor, entrepreneur, philanthropist, rock climber, and host of his new podcast The Struggle Climbing Show. We talked about parallels between climbing and being a TV actor, the role of chemistry in dating, how to deal with rejection, progressing from 11b to 12c in a year in his 40s, and biggest takeaways from interviewing top climbers on his podcast.Listen to more top episodes!thenuggetclimbing.com/top-listsCheck out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Feals!feals.com/NUGGETUse this link to get 50% off your first order and free shipping! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ryan-devlinNuggets:0:07:15 – My Parent’s Basement Productions0:09:35 – Junk food0:12:20 – Returning to the Midwest0:17:59 – How far Midwesterners commute to climb at the Red River Gorge0:20:36 – The TV show ‘Are You the One?’, and why you might recognize Ryan in the grocery store0:30:08 – A question from Allison Vest, and the role of chemistry in dating0:37:20 – Similarities between the climbing world and the TV/acting world, and creating your own luck0:43:20 – How Ryan deals with rejection, and building happiness that is not based on outcomes0:49:19 – Being afraid of falling, Ryan’s first-ever trad lead, and how climbing has impacted his acting (and his life)0:56:05 – How Ryan got into climbing, and his first day climbing at Tahquitz1:07:25 – Getting into sport climbing and training in his 40s, and progressing from 11b to 12c in a year1:16:50 – Early lightbulb moments in Ryan’s training journey1:23:11 – Getting more days in at the crag1:29:44 – Why Ryan decided to create The Struggle Climbing Show1:38:00 – How the pros relate to struggle, and what the rest of us can learn from that1:48:39 – Drinking from a firehose of information, and letting go of finding “the best way” to train1:55:21 – Mental game, fear, gratitude, and Alex Honnold and Hazel Findlay’s mental approaches2:00:01 – Hollywood love scenes, and being starstruck by Lynn Hill and Harrison Ford2:07:53 – Podcasting and community2:10:17 – Starting a Forest School, and looking at the world through kids' eyes2:14:56 – Camping, van windows, and blackout curtains2:18:33 – Vanlife, and climbing with Jordan Cannon and Alex Honnold2:30:24 – The climbing experience scales2:31:29 – Ryan’s hopes and dreams as a rock climber2:37:50 – Ryan’s plans for Season 2 of The Struggle Climbing Show2:44:30 – Wrap up

Stian Christophersen & Martin Mobråten are the coauthors of The Climbing Bible. We talked about their careers and proudest climbing achievements, their goal in writing their book, what holds back climbers at different levels, finger strength vs. general strength, mental strengths that separate climbers, strategies for improving technique, and the Play Box vs. the Think Box.The Climbing Bible:Buy on Amazon (best if you are in the US or Canada)Buy from AdventureBooks (best if you are in the UK or Europe)Check out Frictitious Climbing!frictitiousclimbing.comUse code "NUGGET" at checkout for free shipping on your next order!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can BeCheck out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/stian-and-martinNuggets:0:07:56 – Where we’re all tuning in from0:09:29 – Stian and Martin introduce each other0:17:14 – What Stain and Martin admire about one another0:22:43 – Stian’s proudest climbing accomplishments0:26:29 – Stian’s process of projecting his hardest route (FA of a new 9a)0:31:04 – A day in Martin’s life0:33:16 – The pros and cons of being a route setter, and trying to balance route setting with climbing0:38:24 – Martin’s proudest climbing accomplishments0:43:31 – Writing The Climbing Bible, and how the book got its name0:46:40 – Why The Climbing Bible was published as two different books, and how they interact with one another0:48:58 – Who the books are for0:52:06 – Question from Rannveig: When coaching, how do you balance the physical, technical, and mental sides of the sport?0:55:29 – The shortcomings of modern gyms, and the value of making up your own boulders1:02:09 – Stian’s thoughts on what holds climbers back from breaking into 5.11 or 5.121:04:28 – The importance of different physical characteristics for climbing performance, and finger strength vs. general strength1:12:22 – The 9c test, and the benefits and limitations of physical assessments1:20:00 – Mental strengths that separate climbers with the same physical and technical abilities, and tapping into aggression1:29:21 – How Stian and Martin have worked on improving their own technical abilities1:37:39 – Spray wall training vs. commercial gym sets, and separating strength sessions from technical slab sessions1:50:00 – Separating indoor and outdoor climbing1:51:23 – Another question from Rannveig: What are the biggest gimmicks in climbing and training right now, and what old-school methods are the most legit?1:56:51 – “Never respect grades.”2:01:03 – The Play Box vs. the Think Box, and the story of Stian’s FA of Eurofighter V13/14 (8B/+)2:11:06 – What to expect if you buy The Climbing Bible2:14:49 – We should be movement optimists2:16:47 – Where to buy the book, and wrap up

This full episode is available for Patrons right now! This is a teaser of a follow-up is with Matt Fultz. We talked about his recent V16 sends, go-to training sessions on the spray wall, takeaways from his recent finger injury, how he incorporates hangboarding into his week, favorite hangboard protocols, why he does most of his finger training on 20mm edges, why he rarely trains on holds smaller than 10mm, and much more. Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:04:24.patreon.com/thenuggetclimbingMatt’s Originial Episode:EP 39: Matt Fultz

Dorian Evers is an individual and couples therapist in Boulder, CO. We talked about navigating different stoke levels in your relationship, how to create a safe space for your partner to be vulnerable, how to have difficult conversations, common insecurities and fears in relationships, tips for long-distance relationships, vanlife dating tips, and much more.Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/dorian-eversNuggets:0:05:57 – Getting caught in thunderstorms0:09:51 – Dorian’s office and therapy practice0:11:04 – An example of Emotionally Focused Therapy0:15:19 – Bringing our baggage into our relationships0:18:32 – Talking about our relationships as climbers, and why this conversation feels important to Dorian0:21:22 – Parts of ourselves, the different parts of Dorian, and her identity0:25:09 – Do we have to give up our climbing identity to be in a healthy relationship?0:28:04 – Having a mismatched level of stoke with your partner, and getting vulnerable with your partner0:36:48 – How to make our partners feel secure in our relationships0:39:55 – Making meaning of what we don’t know0:41:07 – People pleasing vs. being radically honest0:45:15 – Becoming aware of our fears/worries, and checking in with our partners0:49:21 – Finding delight and empathy in your partner’s experience0:55:59 – Being curious about what lights up your partner0:59:48 – Communication, and creating a safe space for your partner to be vulnerable1:05:10 – Active listening skills1:07:13 – When to have difficult conversations with your partner1:10:38 – Navigating insecurity and jealously1:15:20 – Telling your partner that you’re thinking of them1:18:30 – Staying in the room1:20:26 – “We’re not mind readers.”1:21:22 – Patron question from Joy: How do you stay psyched as a climber when your partner doesn’t climb?1:24:01 – “Every relationship is going to have conflict, but it’s about the repair.”1:27:31 – How to stay connected to your partner when you’re on a trip1:31:36 – How to stay connected in a long-distance relationship1:36:42 – Question from Doreen, and lessons we learn from climbing1:40:53 – Balancing different individual passions in your relationship1:42:46 – Carving out intentional time for conversation1:45:07 – Living in a tiny house, and Dorian’s tips for living in a small space with your partner1:51:59 – My experience with Better Help, and how to find a therapist

Callie Joy Black is a strength coach who specializes in training during pregnancy and postpartum. We talked about the most common concerns she hears from pregnant women, falling risk while pregnant, returning to climbing postpartum, strength training during pregnancy, climbing hard with kids, being selfish and creating boundaries, and being your own project.Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/callie-joy-blackNuggets:0:05:28 – Overview of this podcast episode, and her son’s pants-shitting story0:12:00 – Why Joy studied Spanish in college, getting pregnant, being a single mom, and studying nutrition0:15:19 – Being obsessed with movement, getting into climbing, and her path to becoming a strength coach0:19:09 – Why Joy chose to specialize in training during pregnancy and post-partum recovery0:24:26 – How male listeners can benefit from this conversation, and how the pelvic floor affects movement0:28:43 – Being scared of pregnancy, and two things Joy wishes someone had told her when she was pregnant for the first time0:32:39 – Fall risk with climbing when pregnant0:41:37 – Where Joy lives and where she usually climbs0:42:59 – Joy’s three pregnancies0:49:14 – Making the best decision for you and your pregnancy0:50:33 – When is it ok to climb after pregnancy?0:56:43 – Educating your doctor0:59:29 – How to support your climbing during pregnancy with strength training, and the role of the pelvic floor1:07:08 – Empowering women to lift heavier things1:18:00 – How Joy gets buy-in from women who are nervous to strength train1:26:04 – Changing from a performance mindset to an exploratory mindset1:27:52 – One of my favorite quotes from Steve Bechtel, and writing the forward to his book Mettle1:30:16 – Losing members of your climbing community when they have kids, and sharing climbing with your kids1:33:06 – Is it possible to climb just as hard after pregnancy and having kids?1:40:38 – Joy’s current climbing goal to climb 5.12, and working with Maddie from Lattice Training1:42:32 – Get a hangboard!1:42:59 – Being selfish and creating boundaries1:50:27 – A question from Mina about key lightbulb moments1:55:17 – Relaxin (hormone) and hangboarding during pregnancy2:02:34 – More resources for breath work and pelvic floor training2:11:27 – Breathing into your butthole2:12:54 – Joy’s tips for using Instagram as a business owner2:19:23 – Love and muscles2:20:51 – “The best project you will ever work on is you.”2:23:02 – My current life project2:27:44 – Joy’s current life project2:31:13 – Wrap up

This full episode is available for Patrons right now! This week we’ve got another Follow-Up with Steve Maisch! We talked about my summer training plan, how to get stronger on the Moonboard, combining board climbing with weight lifting and hangboarding, when to double down on strength vs. when to mix in endurance training, my plans to try a 5.14 this Fall, and much more!Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:03:36.patreon.com/thenuggetclimbingSteve’s Other Episodes:EP 70: Steve MaischFollow-Up: Steve Maisch (the first one, published Sept 9, 2021)Follow-Up: Steve Maisch (the second one, published Jan 7, 2022)Follow-Up: Steve Maisch (the third one, published Apr 21, 2022)

Jesse Firestone is an elite boulderer, a climbing coach, and a climbing philosopher. He’s also a good friend of mine from Oregon. We talked about quantum leaps in our progression as climbers, Jesse’s top 3 tips for climbers at different stages, non-physical factors that affect our performance, tips for flashing hard boulders, training changes after age 30, and much more.*If you liked my episodes with Emil Abrahamsson and Martin Keller, don’t skip this one!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Feals!feals.com/NUGGETUse this link to get 50% off your first order and free shipping!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/jesse-firestoneNuggets:0:06:17 – Breakfast, considerations when building a home wall, and how to make climbing holds out of plywood0:12:24 – Skin conditioning, and dishwashing gloves0:15:19 – Applying too much stuff to our skin0:16:56 – Climbing volume, and trying to add more things to make our injuries better0:18:39 – Being obsessive0:21:15 – Jesse’s first rest day0:23:31 – Jesse’s early mentors in climbing, and taking opportunities when they come0:25:28 – Identifying as a boulderer early on, and wishing he had rested more0:27:53 – The Portland phase, and how to get pure raw strength in the climbing gym0:31:27 – Dropping out of college to hit the road for 7 months, and why Jesse’s climbing ability skyrocketed0:33:08 – The Bend phase0:35:41 – How Jesse got into coaching0:38:02 – Emotional regulation, mindset, and common mistakes0:41:01 – An introduction to Jesse’s Performance Pyramid0:43:30 – The tiers of the Performance Pyramid0:47:52 – Jesse’s consistency, and which elements of the pyramid climbers are most resistant to0:50:11 – Changing our circumstances, and thinking of our lifestyles as an investment0:52:25 – Quantum leaps0:54:07 – Spray walls, and the distractions of the climbing  gym0:56:24 – Jesse’s spray wall soapbox0:58:01 – Emotional regulation strategies (breathing and mantras)1:03:20 – Emotional regulation strategies (easy climbing with no agenda, and learning to climb alone)1:04:57 – Beta selection, and the language we speak on the wall1:07:39 – Pivoting of the torso1:11:09 – Tough Strips1:13:31 – MacGyvering solutions, and thinking outside the box1:17:30 – Beating your head against bad beta, and the importance of finishing climbs1:21:13 – “We’re all going to hit a point where we’re not climbing harder anymore.”1:25:53 – 3 tips for beginners1:32:54 – 3 tips for outdoor-focused climbers1:37:02 – Summary of 3 tips lists1:37:43 – Practicing technique on rock1:38:35 – Flashing boulders, flash ethics, and tips that helped Jesse flash his first V101:49:43 – Two hard highball first ascents that Jesse climbed in 2021 (see show notes for videos)2:00:58 – Why Jesse named one of his highballs Imposter Syndrome2:03:24 – Being proud of the two highball FAs, and Jesse’s thoughts on repeating established highballs2:04:36 – Exploring the feeling of being afraid, and exposure therapy2:05:44 – Patron question from Xander: Have you had to make changes to your training after turning 30?2:09:54 – Thinking in campaigns/seasons2:13:31 – Fear, uncertainty, and doubt (FUD)2:14:37 – Doing more training after 302:15:57 – Patron question from Joe: At what level of strength do we experience diminishing returns, and is it worth training the hinge if you can maintain that level without training it directly? (Ex. double bodyweight deadlift)2:18:25 – Patron question from Joe: What is one piece of advice Jesse wishes he had taken earlier? (mastery, and being a barbarian)2:20:44 – Patron question from Christopher: How do you handle it mentally if you start regressing on a project? (setting early goals for a session)2:22:33 – Going into projects with inertia, and knowing when to walk away2:25:03 – Why Jesse is moving to Leavenworth2:26:37 – Using a yoga block to train for narrow compression moves on a V122:29:47 – Jesse’s thoughts on what it would take for him to climb V142:35:47 – Why Jesse and I are thankful for one another, and finding a climbing partner who will cut through your bullshit

In this short bonus episode, my friend Michelle LeBlanc joins me on the podcast to talk about Project Pride! Project Pride is an upcoming outdoor bouldering event in Squamish, B.C, and is an opportunity for 2SLGBTQ+ individuals to connect and climb. Join us to learn more and check out the links below to reserve your spot!Preregister Here!https://www.eventbrite.ca/e/project-pride-tickets-352167872587Gripped Article:https://gripped.com/profiles/squamish-project-pride-opportunity-for-2slgbtq-individuals-to-connect-build-community-crush-boulders/Instagram Links:@project.pride.squamish@croissant.83

This is my favorite episode of The American Climbing Project so far, and Devin Dabney graciously offered up the audio from his podcast so I could share it with all of you. Enjoy!Check out more episodes of ACP!americanclimbingproject.comAnd support Devin on Patreon!patreon.com/americanclimbingproject

Devin Dabney is a rock climber, routesetter, rapper, music producer, writer, and creator of The American Climbing Project podcast. We talked about using humor to talk about uncomfortable subjects, inviting people into conversations, how climbing saved his life after considering suicide, breaking down barriers to climbing, how competition makes us better, and making a difference in the climbing community.Support Devin's Podcast!patreon.com/americanclimbingprojectCheck out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/devin-dabneyNuggets:0:08:20 – Green screens and SpongeBob0:12:52 – How Devin and I connected, and binging his podcast0:17:41 – Devin’s vision for The American Climbing Project (ACP)0:23:30 – Using humor to poke at difficult subjects, and inviting people into conversation0:28:37 – Devin’s target audience, exposing listeners to different perspectives about race, and my (Steven’s) ignorance having grown up as a white kid from the PNW0:32:22 – Climbing as an escape, and connecting to the world around us as climbers0:33:50 – Plans for season 2 of ACP, and covering gender and sexual orientation in climbing0:35:03 – Rob, and the ACP blog0:38:23 – The skits0:39:40 – Devin and Rob’s mission to provide a tool to grow and improve the climbing community and redistribute wealth0:41:52 – The mixtape format of the ACP0:45:22 – The Black Square skit0:47:26 – Creativity, and sprints of inspiration0:48:44 – How Devin puts together one of his episodes0:52:10 – Growing up playing the violin, and getting into music production and rap0:55:58 – Devin’s 7 different jobs1:00:03 – The Great Equalizer, and Devin’s introduction to climbing1:07:13 – Feeling lost, drafting a suicide note, and how climbing changed his life1:09:15 – Studying architecture, traveling around the world, and sharing the real shit1:14:29 – Why providing access to climbing feels important to Devin, and the many reasons climbing is awesome1:17:09 – Barriers that keep climbing from being accessible/welcoming to marginalized groups of people1:24:27 – The discomfort of climbing, the civil rights movement, and why the history of climbing is white1:28:37 – Trading weed for moonshine, and the different experience of being with other white vs. black climbers1:31:24 – “I would never go hunting without a white person.”1:33:48 – The Halloween episode story, and photo releases in gym waivers1:41:58 – How the podcast has been received, and responding to criticism1:48:25 – Being reactive to headlines1:52:40 – Topics that Devin hopes to cover in future seasons of the ACP podcast2:00:12 – How to support the ACP2:05:28 – Plug Tone Audio, why Devin loves competition, and shared inspiration2:17:15 – Who Devin looks up to2:20:50 – Guests that Devin would love to hear on The Nugget2:23:48 – The depth we have as rock climbers2:25:45 – Climbers are leaders2:26:35 – What’s next for ACP

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Alita Contreras. We talked about mental training and how Alita trains her mind every day, what it was like working with Lattice Training, exercises and drills for improving foot tension, dealing with frustration during projecting, what it felt like to send Ferrari 5.14a, goals to climb more 5.14s, and much more. Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:02:56.patreon.com/thenuggetclimbingAlita's Original Episode:EP 87: Alita Contreras

Zofia Reych is a Polish climber and anthropologist and author of Born to Climb. We talked about renovating their mid-18th century house in Fontainebleau, researching the book, identifying as non-binary and directing the Women’s Bouldering Festival, what it’s like to be autistic, key chapters in climbing’s history, losing friends in the mountains, and much more.Check out Petzl!petzl.comOr find Petzl helmets at your local climbing shop!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year supply of vitamin D + 5 travel packs!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/zofia-reychNuggets:0:06:05 – Getting back from bouldering0:08:19 – Zofia’s 240+-year-old house in Fontainebleau, and fixing the leaking toilet0:11:31 – 12th-century castles, and what will be left of our civilization in 700 years0:12:45 – Growing up in Poland, and living and bouldering in Fontainebleau0:16:30 – Expecting to get better at climbing by living in Font, and my (Steven’s) experience with the 9-5 grind0:18:27 – Our education system in the US, having direction, and Zofia’s fascination with people who start things very young0:20:09 – Zofia’s mom, piano, and romanticizing about having a single focus in life0:22:02 – The immersive process of writing a book, and the impact on Zofia’s climbing0:25:26 – Negative vs. positive motivation0:28:27 – The cycle of falling in love with climbing, feeling drive, pushing hard, and forgetting why we fell in love with it in the first place0:30:05 – “Don’t push it.”0:30:53 – Why Zofia felt like they needed to write Born to Climb0:32:00 – An overview of the book0:36:14 – Doing research for the book0:40:38 – Zofia’s master’s thesis, and why it feels outdated0:44:15 – Zofia’s gender identity (they/them), and being the director of a women’s bouldering festival0:48:13 – Zofia’s Instagram post about gender identity (see show notes for link)0:51:01 – “There shouldn’t be one recipe for how to be a human.”0:53:21 – Autism, and using an inner formula to have conversations like this one0:55:35 – Acting0:58:31 – What Zofia is like when they are alone or with their mom, being childlike without filters, and dancing in public1:01:35 – Stimming (stimulating)1:02:18 – Being diagnosed with autism at age 31, and how that has changed Zofia’s life experience1:04:43 – Being introverted in a society that rewards extroversion, and telling your life story to someone you meet in an elevator1:11:16 – What Zofia does to recharge1:12:35 – Climbing alone vs. with a group1:17:58 – The scope of Born to Climb, stories from the mid-14th century hill walking, how polar exploration influenced climbing in the Alps, and climbing’s elitist roots1:24:35 – On Stolen Land, and the uncomfortable history of Yosemite1:33:21 – Loss in climbing, the fragility of being human, and exposing ourselves to risk1:43:40 – Being responsible for your own safety, and feeling empowered1:45:55 – TrueBlue1:46:57 – Why writing the last chapter of the book was the most difficult part1:49:56 – What Zofia hopes readers take away from Born to Climb, and being a tiny spec on the timeline1:53:00 – The existential sandwich1:54:32 – Who should read Born to Climb, and where to buy it (see links in show notes)1:58:21 – Time for a nap

Karly Rager is a structural engineer turned climbing coach, and the founder of Project Direct Coaching. We talked about Karly’s background and what led her to start her own coaching business, being a female in two male-dominated industries, mental strategies for developing focus and overcoming fear, transitioning between climbing disciplines, using injuries as opportunities, cultivating longevity in our climbing, valuing coaches more highly, and much more.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!And check out EP 22 with Justin Brown to learn more about how to use Rhino products!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie CalhounBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/karly-ragerNuggets:0:06:11 – Literature, poetry, and public speaking0:10:07 – Engineering school, and rediscovering art0:11:37 – Karly’s background, studying engineering and working as a structural engineer, and discovering climbing0:15:48 – How climbing connects with the engineering and the artistic parts of the brain0:19:11 – Mentoring friends, and becoming a climbing coach0:21:52 – Mental strategies for developing focus, and being an observer of your own mind0:25:53 – Making mental training measurable, and mindfulness practice0:28:31 – Starting her coaching business (Project Direct), and figuring out which lever to pull0:31:58 – Developing skills, emersion, and learning vs. performing0:36:41 – The “Trenches of Transition”, and my (Steven’s) transition from Smith Rock to steep cave climbing0:39:26 – Having different grade pyramids for different styles of climbing0:43:51 – Karly’s 4 Pillars, and questions to ask yourself if you are considering getting a coach0:48:24 – How to get initial coaching experience, Karly’s leap from engineering to coaching, and recommended certifications for climbing coaches0:53:43 – Stacking her resume, and being female in a male-dominated engineering world0:58:23 – Being scrutinized as a female climbing coach, standing up for herself, and letting her guard down1:01:49 – Using respectful language, and Karly’s tip of pretending your email is addressed to a male recipient1:07:18 – Setbacks in climbing, breaking her leg, and the finite number of tears we have to cry1:14:30 – My (Steven’s) first finger injury, and the wisdom I got from my roommate1:17:45 – Using injuries as an opportunity1:22:47 – My (Steven’s) favorite climbing areas right now, and favorite crags in St. George, UT1:26:45 – New rock types take time1:33:01 – Trying to onsight ‘The Rainbow Wall’1:40:41 – Placing more value on ourselves as climbers and coaches, and being paid based on the scarcity of our skills1:48:12 – How we value overworking in western society, and why we should be encouraged (and paid well) to do work we enjoy1:52:56 – Karly’s “zone of genius”1:54:51 – Cultivating longevity1:59:36 – The eye contact drill2:01:50 – Give each skill 8-10 weeks of focus2:02:35 – Our body’s ability to remember skills and movements2:04:51 – Different learning styles, using imagery, and using video as a tool2:12:22 – Karly’s strategies for keeping her coaching businesses sustainable, having set days for specific tasks, and taking time off2:20:13 – Making coaching more accessible while paying coaches well, and other ways to pay it forward2:28:00 – Being a mentor and a mentee2:30:33 – How Karly is currently being a mentee2:33:46 – Karly’s hope for the climbing industry

Magnus Midtbø is a professional climber turned YouTuber from Norway. He has climbed 5.15b (9b), and his YouTube channel recently hit 1M subscribers. We talked about burning out on competitions and starting his YouTube career, the hard work behind success, favorite collaborations, go-to climbing workouts, and takeaways from training with Adam Ondra.Check out Petzl!petzl.comOr find Petzl helmets at your local climbing shop!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/magnus-midtboNuggets:(00:00:00) – Intro(00:06:39) – Burning out on competitions, and starting his career as a YouTuber(00:10:45) – Who is Magnus’s audience?(00:13:10) – Editing and perfectionism(00:15:59) – The hard work behind success(00:18:05) – Pacing and music, and making the films personal(00:21:09) – Being an interovert as a YouTuber(00:23:35) – Why YouTube Channels die out(00:26:16) – Making other types of videos outside of climbing, and not being afraid of trying new things(00:28:05) – Parallels between YouTube and climbing, and logging routes on 8a.nu(00:29:32) – Being known for his strength, and suffering during collaborations(00:30:19) – Free soloing with Alex Honnold(00:32:45) – Patron question from Cody: Which collaborations were the most fun?(00:35:59) – Jujimufu(00:37:54) – What Magnus learned from collaborating with Juji and Tom(00:39:37) – Getting criticism from climbers, and letting go of worrying about what other people think(00:40:49) – Anton the Russian Ninja Warrior(00:42:09) – What Magnus has learned from spending time with Adam Ondra, and surrounding yourself with people who make you feel lazy(00:44:19) – Finding balance vs. focusing on one thing(00:50:58) – A week in Magnus’s life, and why he doesn’t film many outdoor videos(00:56:37) – Common themes between top climbers, and how many of us overcomplicate our training(00:58:23) – What climbing means to Magnus now, and wanting to climb a V15 (8C) boulder(01:00:04) – Quitting coffee(01:02:05) – Magnus’s go-to strength maintenance session(01:04:12) – Why Magnus primarily climbs on commercial gym boulders(01:05:47) – What Magnus would do if he wanted to climb his hardest again(01:08:45) – Feeling healthier and happier at his current bodyweight(01:11:04) – How much harder Magnus climbs without a shirt(01:11:49) – Training on rock(01:13:45) – Patron Question from Andrew: Biggest takeaways from training with Adam Ondra?(01:16:39) – Watching tutorials on cameras and editing(01:18:33) – How collaborations come about(01:20:24) – Dream collaborations(01:21:34) – What’s next for Magnus’s channel(01:25:14) – Why Magnus doesn’t outsource his editing(01:27:26) – How it works to get paid as a YouTuber, and investing in climbing gyms(01:29:24) – What Magnus wishes he would have known earlier about YouTube, and wishing he hadn’t had respect for climbing grades(01:33:17) – How top climbers almost have two personalities, and balancing humility with confidence(01:35:18) – Learning to make fewer excuses, and other gifts from YouTube(01:37:22) – Traveling, hiking, and exploring(01:38:48) – What’s next(01:39:30) – Where to find Magnus on the internet

This full episode is available for Patrons right now! This is a teaser of a follow-up with Chad Andrews. We talked about selling his house and living on the road full-time with his wife during covid, the pros and cons of vanlife, being your own boss, and climbing full-time, how to have a healthier relationship with money, investing principles, book recommendations, and health insurance tips for the self-employed.Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:14:38.patreon.com/thenuggetclimbingChad's Other Episodes:EP 20: Chad AndrewsEP 118: Chad Andrews Interviews Steven Dimmitt

Dr. Jared Vagy is a physical therapist who specializes in climbing injury rehab and prevention. We talked about freestyle rapping, the most common injuries in rock climbing, how to prevent knee, shoulder, elbow, and finger injuries as climbers, warming up your fingers at the crag, what to do to help your body recover on rest days, and much more.Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/jared-vagyNuggets:0:05:00 – J-Rock the hip-hop artist0:09:58 – Running track in college and getting into climbing0:11:25 – Getting excited about physical therapy0:12:24 – Hip-hop parties with grandma, and applying physical therapy to his own climbing0:14:36 – Becoming “The Climbing Doctor” and writing for DPM0:17:22 – Overly engaging our shoulders0:20:56 – Shoulder position for hangboarding0:23:08 – How has climbing changed, and how climbing injuries have changed0:26:30 – My (Steven’s) balance of climbing and training0:28:12 – Balancing training and climbing, and seeing more injuries from training vs. climbing0:29:33 – Most common climbing injuries (shoulders, elbows, and fingers)0:31:42 – Exercises for preventing climbing-related knee injuries0:42:01 – Knee exercises for drop knees0:47:19 – How to program your knee injury prevention exercises0:49:04 – Patron question from Tyler: Compound lifts vs. accessory exercises for injury prevention?0:54:57 – Most common climbing-related shoulder injuries, and why shoulder injuries are difficult to diagnose0:59:26 – Who to go to if you get a shoulder injury, and what to look for in a physical therapist1:06:03 – Research on shoulder injuries1:07:55 – How to prevent climbing-related shoulder injuries1:11:58 – Resistance Band Rows, how difficult they should feel, and sets and reps1:16:20 – Pressing exercises for the shoulders, how to fix scapular winging, and flys for elbow pain1:24:20 – How to prevent finger injuries, hand positions on the hangboard, pockets, and finger lengths1:29:56 – Torsion on the hangboard, and gaps between fingers1:34:49 – The rubber band exercise for finger gaps1:39:26 – Hangboarding as brushing your teeth1:40:17 – Warming up your fingers for a climbing session1:45:20 – Grab your finger and shake your elbow1:48:04 – Warming up to raise the temperature in your hands and fingers1:50:23 – Warming up with a portable hangboard1:56:00 – Golfer’s Elbow, and diagnosing other sources of elbow pain2:04:32 – Patron question from Felix: How do we know when to listen to pain, vs. ignore pain? (Graded Motor Imagery)2:10:27 – How to diagnose PIP or DIP joint inflammation in the fingers, and recommendations for capsulitis2:14:45 – Advice for pulley aches2:16:21 – Patron question from Ana: Thoughts on the long-term effects of bouldering falls?2:20:55 – Motion is lotion2:23:07 – Patron question from Shawn: What exercises should we do on rest days to help with recovery? What should we avoid doing on rest days?2:26:31 – Training and educating other physical therapists, and doing more research on climbers2:30:32 – Jared’s climbing and rope soloing2:31:40 – Wrap up

Carol Simpson is a 77-year-old rock climber and yoga instructor from Lone Pine, CA. We talked about growing up in the South in the 1950s, identifying as a “tomboy”, feeling pressure to be feminine as a teenager, embracing athletics in her 30s, discovering climbing at age 42, sending her first 5.12a at age 53, yoga as the fountain of youth, and ageism in climbing. *I loved this conversation. If you enjoy exploring different perspectives from your own, and hearing about others’ lived experiences, don’t skip this episode.Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year supply of vitamin D + 5 travel packs!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/carol-simpsonNuggets:0:06:50 – A day in the life of Carol Simpson, and her home in Lone Pine0:10:27 – Moving from Vegas to Lone Pine, having different chapters in our lives, and becoming apathetic about the beauty around you0:13:23 – Being born in 19440:14:43 – Growing up in the South in the 50s as a “tomboy”, and feeling pressure to be more traditionally  feminine0:19:28 – Being raised to believe that women get married and have kids, and finding feminism0:22:08 – Our adult life begins at 300:23:46 – Not being able to get a loan for a car without a man to sign for the loan0:25:11 – Going back to school in her 30s with two kids, and starting to play tennis and running and trying other sports0:30:30 – More about being a teenager in the 50s and 60s0:32:58 – How the culture continues to change for women, and Carol’s daughters and granddaughters0:37:45 – Discovering climbing at age 42, and how climbing completely changed her life0:42:31 – Hitting the road to climb in her 40s, and early climbing training books0:46:00 – Art, studying interior design in college, and working in the big city0:52:04 – Scrambling a 4th class route, and getting a hard time for being a mountain goat0:56:04 – John0:59:58 – The book Lying by Sam Harriss, being honest with your partner, and some of Carol’s favorite climbing trips1:04:25 – How Carol and John navigate their political differences1:10:03 – What Carol appreciates most about John1:12:39 – “You can’t get off of the bus.” - Mark Twight1:16:36 – Redpoint climbing shop near Smith Rock, and redpointing Latin Lover 5.12a at age 531:24:29 – Question from Taylor: What are the things when it comes to aging as an athlete that people don’t think about?1:31:22 – Practicing yoga since 19681:34:26 – Carol’s current yoga practice, and the yin and the yang1:39:38 – The time commitment to see improvement through yoga, and taking care of your health1:44:35 – Working with Chris Heilman, and expanding her comfort zone1:53:59 – How Carol keeps her wits sharp, and how to remember names1:58:40 – 80% of life is showing up2:01:32 – Ageism, and showing respect for our elders2:08:59 – No limits

Lea Volpe is a paraclimber for Great Britain and a 2x medalist at the IFSC Paraclimbing World Championships. Lea holds down a 9-5 job working in health policy, coaches junior athletes, and is essentially a professional climber on the side. We talked about paraclimbing competitions, being diagnosed with Ataxia, how we perceive wheelchairs, empathy in coaching, and much more.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/lea-volpeNuggets:0:07:04 – Getting over covid0:08:06 – A normal weekday in Lea’s life0:11:32 – How Lea recharges her mental batteries0:14:14 – Balancing an intellectual and sedentary job with the physical activity of climbing0:16:54 – How most climbers feel guilty for taking downtime0:18:59 – Lea’s energy reserves, and learning to budget her energy0:21:28 – An introduction to paraclimbing, Lea’s disability of Ataxia, and strategies she uses to climb around a coordination and balance impairment0:26:32 – Why Lea uses a wheelchair day-to-day, and climbing with her disability0:31:33 – Experiencing imposter syndrome as a strong para athlete0:34:04 – How climbing levels the playing field, and how many of us start at V00:36:58 – Failure is part of climbing0:39:06 – Lea’s life as a kid and teenager, and getting diagnosed with Ataxia and Ehlers Danlos Syndrome in her early 20s0:44:21 – How Lea discovered climbing0:46:10 – How we perceive people in wheelchairs, and feeling self-conscious at the climbing wall0:53:00 – What we can learn from Lea in regards to how we think about disability0:58:01 – The paraclimbing competition format, and some of the different athlete categories1:02:04 – Climbing to be in the paraolympics, and classification systems1:07:03 – How athletes get assessed to determine their classification1:17:35 – How route setters influence competition outcomes, and setting guidelines in paraclimbing competitions1:20:47 – Working with a coach vs. being self-coached1:24:51 – Keeping training sustainable1:28:49 – What a “bad day” looks like for Lea1:35:48 – How Lea got into coaching1:42:24 – What Lea hopes to pass on to the kids she coaches, and the role of coach/teacher1:48:10 – Having the questions vs. asking questions, and qualities that make a good coach1:51:40 – Empathy in coaching, and how climbing brings out our deepest and darkest fears1:56:12 – Inspiration porn and how it can reduce people down to a tool, and how Lea wants to use her platform2:02:42 – The barriers involved in climbing outdoors2:13:22 – What’s next for Lea

Dr. Carrie Cooper is a former professional climber and a doctor of physical therapy. We talked about her background in gymnastics and dance, bouldering in the early 2000s, her path to physical therapy, referencing research in climbing, why climbers should think of themselves as athletes, and the most important things we are missing in our physical training.Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/carrie-cooperNuggets:0:04:56 – Morning rituals0:07:10 – Audio setups, and presenting at the Tokyo Olympics0:13:42 – Climbers are athletes0:16:21 – A day in the life of Dr. Carrie Cooper0:18:46 – Carrie’s clinic and what she does0:23:20 – Gymnastics and dance0:26:27 – Going to school with Danny McBride, and more about dance0:28:17 – Starting to climb in Sweden, and falling in love with the culture of climbing0:31:15 – Back injury, finding pilates, and walking away from dance0:34:33 – The American bouldering scene in the early 2000s, and the small but mighty group of women bouldering in Hueco0:41:28 – Carrie’s genetics, and what she brought with her from dance and gymnastics to climbing0:45:20 – Trying to try a little harder, and sneaking up on the boulder problem0:47:52 – Carrie’s path to becoming a Doctor of Physical Therapy, and what she specialized in0:52:17 – Patron question from Kaska: How did Carrie’s climbing and recovery compare between her two pregnancies?0:56:37 – Climbing like honey during pregnancy1:00:15 – Research that exists in climbing, and Carrie’s philosophy on basing recommendations on empirical evidence1:06:22 – Age parameters for climbing injuries, and finger injuries in kids/adolescents1:07:52 – Where do you go to find climbing research, and how relevant is it for athletes?1:10:29 – Carrie’s pulley classification schema, and applying science to what we are doing1:14:03 – Knowing what is normal for climbers by referring to research, and why you might not need to jump to getting an MRI1:17:57 – Relying on trusted practitioners, holding the loudest voices accountable to the research, and drawing inspiration from national teams1:22:31 – “The clinician is always ahead of the curve.” - Charles Poliquin1:28:10 – Taping fingers1:30:10 – My wrist injury, and when to stop using tape1:32:53 – Retraining movement patterns after a finger injury1:39:39 – Mobility and a proper warmup1:45:06 – Warming up your thoracic spine and hips1:50:21 – Patron question from Alistair: What are common prescriptions Carrie has given national-level athletes?1:54:06 – Patron question from Shawn: How does Carrie decide when and how much antagonist and mobility work  to incorporate for her athletes?1:56:30 – Undoing the doing, and recovering after climbing1:58:25 – Minimums: a connective tissue health session2:01:10 – Discussing Emil Abrahamsson’s results from his “no hangs” experiment2:07:40 – Keith Baar, and an example Minimums session2:11:45 – How to do Minimums with a Tension Block or other no hangs grip implement2:15:38 – How you should feel after Minimums, and how easy it should feel2:17:02 – Should we be doing Minimums over the long term?2:18:46 – Patron question from Chris: Compound movements vs. more specific antagonist type exercises?2:20:40 – Patron question from Katja: How has Carrie kept her psyche and strength up over two decades of climbing at such a high level?2:22:40 – How our lives dictate what we can do in our training, and “just doing something, is better than not doing something”2:24:34 – Patron question from Kaska: How did she manage to still boulder hard as a Mom of two?2:26:25 – Patron question from Kaska: Who are her inspirations in climbing now, and how has that changed over the years since she first started climbing?2:28:50 – Patron question from Katja: What are some of Carrie’s big dreams for the future (climbing and/or nonclimbing)?2:31:02 – Overcoming things in the future2:32:00 – Carrie’s passion project and wrap up

The tables are turned in this episode! Steven Dimmitt joins Chad Andrews from Clipping Chains to talk about leaving his engineering career to start the podcast, building a craft vs. pursuing a passion, reaching more than 1M downloads, monetization, outsourcing things you hate doing, the glorification of van life, and key climbing principles he has learned from hosting The Nugget.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/chad-andrews-interviews-steven-dimmitt

This full episode is available for Patrons right now! This is a teaser of a follow-up with Joe Kinder. I sat down with Joe in a cave in Utah to talk about his process for sending his new route ‘Mamajamma’ (5.15a?), what it felt like to send, how he would have trained this summer if he hadn’t sent, favorite workouts for power endurance, plans to try his 5.15b ‘Big Bone’ project, and what I learned from five weeks of climbing with Joe.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:21:47.patreon.com/thenuggetclimbingJoe's Original Episode:EP 96: Joe Kinder

Yves Gravelle is a V15 boulderer from Canada and a 3x APL World Champion (i.e. grip competitions). We talked about lessons from grip training that we can apply to climbing, the importance of simplicity and consistency, how to break down a bouldering project, basing your training on the demands of a specific goal, top 3 finger training methods, how to train full crimps, and much more.Check out Athletic Greens!athleticgreens.com/NUGGETUse the link above to get a free year's supply of vitamin D + 5 travel packs!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig Lee Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/yves-gravelleNuggets:0:07:18 – How to pronounce Yves’ name, and living in Ottawa0:09:20 – The most legendary training montage I have ever seen, and an introduction to APL0:12:32 – Why Yves thinks climbs could represent themselves well in grip sports, and what a competition is like0:15:22 – Specializing vs. being a well-rounded athlete in grip0:18:11 – Balancing climbing goals with grip competitions0:19:28 – What Yves has learned from grip sports, and taking training ideas from powerlifting0:22:26 – How Yves bases his training around the demands of a specific boulder or goal0:24:49 – Is it possible to combine outdoor climbing with quality finger strength training?0:31:07 – An example training week with outdoor bouldering on Sunday0:35:05 – Preparing your body for the amount of training you want to do, and progressively working your way up0:36:19 – Building capacity, and learning about nutrition0:37:55 – Reading nutritional research about bouldering0:39:33 – How Yves has changed his diet0:42:28 – Maintaining finger strength during off-seasons, and pushing hard for goals0:45:51 – Finger training principles, keeping things simple, consistency, writing things down, and using RPE to measure your training0:51:38 – Training strength when you are fresh, finishing fresh, and not going to failure (adding a buffer)0:54:14 – Yves’ session load calculator spreadsheet0:57:36 – Preparation cycles, and competitive cycles1:00:45 – Jazz1:02:13 – How Yves trained for ‘So What’ V15, and building shoulder strength and mobility1:05:15 – Patron question from fdclimbs: Any tips for building climbing-specific shoulder strength?1:07:34 – Yves top 3 finger training exercises for climbing1:12:01 – Progressive warmup for finger training1:13:58 – Micro edge training1:15:39 – Contact strength training1:19:20 – Summary of Yves’ top 3 finger training methods1:21:08 – Patron question from Alan: Does Yves have a favorite way to train full crimps?1:22:39 – Yves’ full crimp story, and how he prevents finger injuries1:26:14 – Patron question from fdclimbs: Tips for training individual fingers? (And Yves’ grip positions and anatomy)1:29:53 – Patron question from Alan: How does Yves balance different methods of training fingers and grip strength?1:33:19 – Prepping for ‘Terremere’ and Hueco1:34:17 – Patron question from Daniel: Any plans to travel to world-famous bouldering areas and try the classic V15s or V16s?1:35:38 – 1-7-11 on the campus board (with slightly different spacing)1:37:00 – Patron question from Daniel: Is there such thing as “enough power”? What about finger strength?1:38:18 – Patron question from Xander: Do your finger strength gains still transfer to climbing?1:39:28 – One of Yves’ favorite coaches to learn from1:40:59 – When you are starting off almost anything will work1:41:44 – Patron question from Michael: What is the smallest edge you can hang with one hand? What about two hands?1:42:54 – Being muscular and still being strong on tiny holds, and putting on muscle mass in the right places1:44:30 – Patron question from David: How does Yves look after his skin, especially splits and tears?1:46:48 – Contributing to local bouldering areas, and winning the world championships1:47:41 – Yves’ daughters and gymnastics1:50:26 – Listen to your body, and enjoy the process1:53:10 – Be present1:54:39 – Wrap up

Paul Robinson is one of the top boulderers in the world and has been climbing at a V15 level for more than a decade. We talked about building his new house, recovering from neck surgery, his recent diagnosis of autism spectrum disorder, climbing 1000+ V11s or harder, his analogy of climbing as a book, hardest FAs, trying to climb V16, travel routines, filmmaking, and much more.Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/paul-robinsonNuggets:0:06:18 – Designing and building his house0:10:56 – How Paul got into filmmaking0:13:10 – Feature films vs. YouTube, and Hueco Dailies 0:15:14 – The Road to Recovery film series0:17:48 – Paul’s neck injury0:24:00 – Leg injury0:26:25 – Being back to 90%, and finding new ways to improve0:28:09 – Hope, optimism, and a new perspective on finding challenges in climbing0:32:33 – Going through the stages of grief with an injury, getting older, and hoping to continue climbing at 60 years old0:35:29 – John Sherman0:36:32 – Paul’s 8a.nu account, and his goal to climb 1000 boulders 8A (V11) or harder0:40:38 – Running out of things to climb, and getting psyched on finding new boulders0:43:14 – What Paul’s drive alive, and his goals for his Hueco trip0:46:38 – The uniqueness of climbing, being a perfectionist, and seeking mastery0:49:57 – Climbing as a book, and whether Paul is still getting better at climbing0:52:24 – Why we don’t often repeat things we’ve done, and Paul’s story about flashing Nagual and repeating it for the Rock Rodeo0:55:56 – Does V16 feel important?1:01:41 – How Paul is thinking of training for ‘Box Therapy’ V16, and why Paul tries to maintain a baseline of endurance for bouldering1:08:36 – Paul’s projecting tactics1:13:10 – ‘Lucid Dreaming’1:25:01 – Dave Graham, ’Spectre’, and ’Total Eclipse’1:30:40 – Patron question from Nick: If you could only climb one boulder for the rest of your life, what would you choose?1:31:27 – Fontainbleau1:32:43 – Opening up about being diagnosed with Autism Spectrum Disorder (ASD), and some of the symptoms Paul experiences1:38:32 – OCD tendencies, Paul’s outfits, touch, social anxiety, and hyper-focus1:43:34 – Stuck laying on the couch, and opening up conversations1:50:35 – Routines that help Paul feel grounded1:53:53 – Challenging the clothing norms, and decision fatigue1:59:47 – Paul’s go-to climbing shoes2:02:37 – Toe hooking, and customizing his Solutions for ‘The Story of Two Worlds’2:04:29 – Patron question from André: Any plans to try ‘Burden of Dreams’ V17?2:07:13 – The challenge of living in the desert and trying to climb in humid environments2:09:33 – Bugalisen2:10:48 – Patron question from André: Which one of your FA’s do you think is the hardest one?2:11:58 – Paul’s project in the South Platte, CO, and how he names his boulders2:13:46 – ‘Karoshi’2:14:28 – Patron question from Ana: What areas does Paul think have the most remaining potential? Where is the next frontier for bouldering?2:18:30 – Paul’s favorite rock type2:20:37 – Patron question from Prithipal: How strong are Paul’s fingers?2:23:51 – Tiny crimps, and why you don’t need to be able to do one-arm pullups to climb V162:26:58 – Meeting Paul back in 2013, and what’s next

"Steven's Blog" is now available for Patrons!In this blog episode, Steven shares a recap of his final weeks in Hueco, and his first two weeks trying a 14a in Utah.Become a Patron for $10/mo to hear more blog episodes! Plus, it helps out the show! patreon.com/thenuggetclimbingCheck out the "Announcing Reflections and Steven's Blog" episode to learn more!

"Reflections" are now available for Patrons!In this Reflections episode, Mina talks with Steven about an area of her climbing that she still struggles with, and about building general strength. She also talked about the different versions of ourselves we experience in life and embracing the current version of herself.Become a Patron for $10/mo to hear more Reflections episodes! Plus, it helps out The Nugget and The Curious Climber Podcast!patreon.com/thenuggetclimbingCheck out the "Announcing Reflections and Recaps" episode to learn more!

Announcing more new content for Patrons! "Reflections" are collaboration episodes with Mina Leslie-Wujastyk and Hazel Findlay of the Curious Climber Podcast. These are short episodes where one of us shares our thoughts on something we've been thinking about, or are working on in our own climbing or lives."Recaps" is a new episode series where I share what I have been up to for the past month, how I have been training, top 3 climbing highlights, what I could have done better,  plans for the next month, and more. Think of this as Steven's monthly blog update, but in audio form. UPDATE: I originally called my blog posts "Recaps" but people were confusing those with recaps of the podcast so I changed the name to "Steven's Blog".Become a Patron for $10/mo to get access to Reflections and Steven's Blog! Plus, it helps out the show! patreon.com/thenuggetclimbing

This full episode is available for Patrons right now! This is a teaser of my third Follow-Up with Steve Maisch. We talked about my 2022 trip to Hueco, combining hangboarding with outdoor climbing, trip highlights, the Hueco Downward Spiral, lessons learned, and what I plan to do differently next year.*I recommend listening to Steve’s original episode and my first and second Follow-Ups with him before this episode.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:41:46.patreon.com/thenuggetclimbingSteve’s Other Episodes:EP 70: Steve MaischFollow-Up: Steve Maisch (the first one, published Sept 9, 2021)Follow-Up: Steve Maisch (the second one, published Jan 7, 2022)

Jordan Cannon is a professional climber who exploded onto the Yosemite scene in recent years with multiple in-a-day free ascents of El Capitan, and hard big wall linkups. We covered Jordan’s climbing origin story, playing college soccer, seeking adventure in Yosemite, van life tips, big wall pooping stories, free climbing El Cap in a day vs. multiple days, the value of dirtbagging, and much more.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Upcoming ClimbWell Retreat! (June 9-12)climbwell.co/retreat-rifleUse discount code “NUGGET10” at checkout to save 10%  off your ticket!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig Lee Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/jordan-cannonNuggets:0:06:46 – Peter Croft’s episode, and how Jordan got connected with Peter0:10:30 – Climbing with your heroes, and getting turned on to sport climbing by Peter0:12:40 – Jordan’s origin story, and teaching himself how to sport climb in a tree at age 70:21:01 – Telling his mom he wanted to become a climber at age 40:23:02 – Appreciating climbing more because he found it later in life0:25:43 – Being burned out on team sports, being let down by teammates, and seeking adventure in rock climbing0:29:08 – Starting to climb at the James Island County Park Climbing Wall0:32:01 – Road tripping to CA0:34:38 – Going to Joshua Tree for the first time0:38:46 – Jordan’s rock climbing education, and what Jordan and I each studied in college0:44:35 – Jordan’s path to becoming a professional climber, feeling alone in his passion for trad and adventure climbing, and getting out of San Diego0:48:07 – What drew Jordan to Yosemite, and seeing Valley Uprising for the first time0:54:04 – People who made history by not trying to make history0:57:28 – Being overwhelmed by the amount of things to repeat in climbing, and Jordan’s first experience in Yosemite1:01:31 – Why you shouldn’t wait until you are “good enough” to go to Yosemite1:03:35 – Why Yosemite is Jordan’s favorite climbing area, and why he needs breaks from it1:05:21 – Working seasonally and living the dirtbag life, working odd jobs, and how Jordan structures his year1:09:26 – Living out of a Honda CRV, living in a cave in Yosemite, and the value of dirtbagging1:15:26 – Jordan’s top vanlife tips, and pee bottle beta1:20:52 – Going number two1:22:30 – Big wall pooping stories, and “shit-putting”1:30:03 – Free climbing El Cap in a day vs. over multiple days1:37:36 – Sending the Triple Crown link-up1:46:56 – The coolest goal Jordan can think of in Yosemite1:49:21 – How Jordan structures his year now that he is a professional climber1:54:47 – Jordan’s bouldering and sport climbing goals, and meeting Tom Herbert1:58:57 – Advice for aspiring big wall or traditional climbers2:01:01 – Diet, sleep, and having different modes (send, training, rest)2:05:54 – “Long term consistency trumps short term intensity.” - Bruce Lee2:07:32 – Taking off-seasons or easy phases2:13:13 – The Classroom Analogy2:17:05 – The skills and steps required to climb El Cap2:20:29 – Wrap up and Jordan’s Yosemite goals for the Spring of 2022

In Q&A 5, I tackle Patron questions about my own current hangboard training, how to fit everything in that we need to train, how to deal with bad body image, how my training and climbing have changed since starting the podcast, golden nuggets for newer climbers, where I found the theme song for the podcast, my van life internet setup, and much more. *Treat this episode like a buffet! Listen straight through or jump around as you like. I organized these questions into categories and added timestamps below.Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig LeeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/qa-5Nuggets:0:03:55 – Intro and updates0:07:41 – My Personal Climbing / Training / Goals:0:07:41 – Vincent: Current finger strength routine?0:15:16 – Vincent: What does your current training cycle look like?0:18:24 – Konstantinos: What are your European dream sends?0:20:24 – Daniel: If you could send the next grade by sacrificing something pleasurable, what would it be?0:22:20 – Christoph: How did it go trying to free Moonlight Buttress? Are you going back?0:24:18 – Christoph: Plans for Yosemite this year?0:26:00 – Matt: Top 3 go-to climbing shoes?0:28:04 – André: What grade do you honestly feel is your absolute limit in bouldering?0:29:27 – André: Do you miss some of the body strength exercises you used to do a lot? (Pistol squats, deadlift, etc.)0:32:17 – Xander: How have these podcasts shaped the way you climb and train?0:36:25 – Training / Climbing Advice:0:36:25 – Konstantinos: What would be your golden climbing nugget towards newer climbers?0:40:19 – Briana: How do you fit in all of the different types of training that seem necessary, without getting too fatigued?0:44:34 – Neal: Verm mentioned curing his chronic elbow tendonitis by primarily training his shoulders. Do you have any insights into this?0:47:42 – Nutrition / Body image:0:47:42 – Savva: How do you deal with bad body image?0:52:25 – Savva: How do you decide how to eat and rest without getting obsessive or spending a fortune?0:54:37 – My Background / Route Setting:0:54:37– Justin: Furthest you got from the WWU rec center and found tape on your shoe?0:55:30 – Justin: Biggest positive change in commercial climbing gyms vs. when you started? Biggest negative change?0:58:06 – Justin: Did WWU shape your climbing experience for the better? How do you think modern collegiate climbing experiences compare?1:00:30 – Will: Did you have a favorite setting style as a route setter back in college?1:01:52 – Will: Did you set at a bouldering or a rope climbing wall?1:03:58 – Vanlife / Traveling / Lifestyle:1:03:58 – Savva: How do you plan your climbing trips?1:07:08 – Savva: Biggest expenses doing van life?1:08:23 – Ainsley: Cultural differences between different climbing areas? Biggest takeaways from traveling?1:10:46 – Briana: Is it difficult to find partners on the road? Any tips for finding partners for roped climbing?1:12:38 – Fil: Any thoughts on how to fill your non-climbing time when living in a van?1:15:08 – Skyler: Where do you like to climb during the summer?1:16:06 – Joe: Favorite go-to dinners in the van?1:17:42 – Liam: Internet setup in the van?1:19:32 – Personal / Fun / Random:1:19:32 – Casey: If you could have been a pro athlete in any other sport when you were young, what would you be?1:20:57 – André: Top 2 climbing places outside of the US you would like to know and why?1:22:17 – André: Who's is the freakiest climber you've seen perform live, and how was it?1:25:32 – Savva: How does your family feel about climbing?1:26:41 – Savva: What do you want to try / learn / experience / send next year?1:29:35 – Savva: What’s the last book you enjoyed or found important?1:31:22 – Vincent: As your fame grows, how do you see yourself changing?1:33:21 – Vincent: What things you didn't think about when you started this venture have become important for you?1:34:43 – Vincent: Are there any things that felt important when you started, such as training and climbing outdoors, that have changed in priority?1:35:51 – Daniel: Are you thinking of settling down any time soon?1:37:14 – Daniel: Are you dating now? Do you want kids?1:38:44 – Darren: What are you grateful for and why did you stop asking that question?1:41:12 – Podcast / Podcasting Goals:1:41:12 – Taylor: How did you choose the theme song for the Nugget?1:42:58 – Taylor: What podcasts does a podcaster listen to?1:45:54 – Ainsley: When you say “I’ll link to that in the show notes”, are you just leaving yourself a reminder to do it when you listen back? Was this conscious when you started?1:47:36 – Daniel: Have you ever had to postpone an interview because of your mood, mental health, or tiredness? Are there any interviews that you think you should have postponed?1:53:34 – Christoph: What do you like best about how Tim Ferriss approaches podcasting? What do you like least?1:56:12 – Linda: Does the finished podcast that we hear follow the actual order/flow of the interview in real life?1:58:32 – Hunter: Do people recognize you at the crags? Do you find that you have to keep up a different persona/image while at the crags?2:01:28 – Hunter: How do you view your progression in podcasting? And what do you think it takes for you to get to the next level (whatever that means to you!)?2:03:30 – Wrap up

Ned Feehally is Shauna Coxsey’s husband. (Just teasing Ned!) Ned is a top-level boulderer from the UK, the cofounder of Beastmaker, and the author of Beastmaking. We talked about his background in climbing, how Beastmaker got started, Ned’s approach to finger training, the benefits of board climbing, using ankle weights for body tension, and much more.Check out Athletic Greens!athleticgreens.com/NUGGETUse the link above to get a free year supply of vitamin D + 5 travel packs!Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Upcoming ClimbWell Retreat! (June 9-12)climbwell.co/retreat-rifleUse discount code “NUGGET10” at checkout to save 10%  off your ticket!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, and Craig Lee Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ned-feehallyNuggets:(00:00:00) – Intro(00:07:43) – Staying in a gite in Fontainebleau(00:09:45) – Shauna Coxsey’s husband(00:11:07) – A background on Ned’s climbing, some of his accomplishments, and going to college in Sheffield(00:16:51) – Starting Beastmaker with Dan Varian, and the training paradigm in the early 2000s(00:21:01) – Looking up to Ben Moon, Jerry Moffatt, and Malcolm Smith, and looking for ways to improve(00:22:57) – Ned’s philosophy for improving at climbing, being well-rounded, and enjoying doing lots of climbs quickly(00:28:20) – Ned’s dimensions, “If that’s how you’re built then so be it”, and the advantages of carrying more muscle as a climber(00:32:08) – The leap in Ned’s climbing from hangboarding for three years (V11 to V13, or 8A to 8B), and getting a second jump from training on his cellar board (home woody)(00:35:29) – What do people miss most frequently in their finger training?(00:39:40) – How to combine long-term finger training with outdoor or indoor climbing(00:45:25) – Warming up on the fingerboard for climbing sessions(00:47:35) – Active vs. passive finger strength, and which grips Ned focuses on in his finger training(00:52:05) – An annual overview of Ned’s finger training, and how he prepares for specific goals(00:56:11) – How much variety should you have in your finger training?(00:59:24) – Training one grip type per session(01:02:12) – The genetic component of finger strength(01:05:54) – How Ned structures a week of finger training(01:10:19) – Mixing max hangs and repeaters, and sticking with protocols for 10 sessions(01:14:25) – Ned’s thoughts on only training half crimp(01:16:33) – The balance of Ned’s finger training and outdoor climbing(01:20:19) – Ned’s home wall, and making his own wooden holds(01:22:19) – Patron question from Finn: Three best tools for making wooden holds?(01:24:21) – Ned’s thinking on using the commercial gym and climbing on “normal” gym boulders(01:26:11) – Structuring a board session (bouldering)(01:28:28) – The board culture in the UK, and how every board has its own character(01:32:09) – Targeting move types in a sessions(01:32:55) – Bouldering with ankle weights(01:39:42) – Expectations when it comes to finger training, and trusting the process(01:42:38) – Taking time completely off from climbing, and the perspective you get when you get your hand forced by injuries(01:48:26) – Patron question from Gunter: How long has Ned been hangboarding? How much has his finger strength increased during that time? How well have those gains translated to climbing performance?(01:54:01) – Using training as a chance to learn how hard you can pull if you try really hard(01:55:55) – Patron question from Mihail: How do your training approaches change depending on if you need to work on active vs. passive gripping?(01:57:09) – Patron question from Moritz: Where does Ned put his thumb when crimping on the fingerboard?(02:00:19) – Patron question from Simon: Can Ned attribute any breakthroughs in his climbing to changes in his mindset or other lifestyle factors?(02:02:29) – What it was like supporting Shauna through her Olympic preparation(02:03:59) – Patron question from Alistair: Does Ned train contact strength?(02:05:13) – Patron question from Andrew: How important is flexibility for tall climbers? And what does his bare minimum stretching session look like?(02:06:12) – Ned’s stretching routine(02:10:14) – Science podcasts(02:11:19) – Patron question from fdclimbs: Favorite bouldering area in the Lakes District?(02:12:29) – Whether V16 is a goal for Ned, how surprised he is to be climbing at his current level, and finding hard challenges regardless of the grade(02:17:12) – Flashing ‘Trust Issues’ V14 in Rocklands, and the flashing mindset(02:20:40) – Adding to the community through Beastmaker and writing the book Beastmaking, and a kid on the way!(02:23:58) – What's next for Beastmaker(02:25:19) – Where to buy the book (links in show notes)

This full episode is available for Patrons right now! This is a teaser of a follow-up with Steve McClure. We talked about highlights from the past year since our first interview, sending ‘Lexicon’ E11, takeaways from critical and peak force testing with the Lattice Team, tips for breaking through plateaus on a hard project, how to enjoy a long life of climbing, and what it means to “cook tea” in England.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:40:26.patreon.com/thenuggetclimbingSteve’s Original Episode:EP 68: Steve McClure

Dr. Favia Dubyk is a pathologist, cancer survivor, Ninja Warrior, cat lover, and badass boulderer. We talked about the connective tissue disorder that led her to specialize in lowball roof climbing, what it was like to go through cancer and chemotherapy, how she became one of the strongest people in the world at pull-ups, learning how to dyno, and her current V13 lowball roof project.Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, and Skyler MaxwellBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/favia-dubykNuggets:0:06:54 – Trying Matini Right, and recording beta on video0:11:50 – Identifying as a “Lowball Roof Boulderer”, and Favia’s connective tissue disorder (Ehlers-Danlos)0:15:55 – Discovering that she had Ehlers-Danlos0:17:52 – Having hip dislocations as a track athlete, and “pain is temporary but success is forever”0:19:36 – Physical Urticaria, getting hives from an ice bath as a runner, and why climbing is a better fit than running0:22:50 – Being ridiculed for being a hyper-specialist, and embracing being weird (alien)0:26:09 – Watching dance videos, and realizing that the most interesting adults were probably all “misfits” as kids0:28:26 – Feeling like an outsider, finding her people in high school, making clubs, and laminating0:31:58 – Mission Impossible and Chemo Brain0:34:46 – Hanging up her spikes and discovering climbing0:37:09 – Learning that sports come first, and using her time management skills as a climber0:41:03 – Starting her own Pathology Education clinic, and what Favia does as a Pathologist0:46:49 – Wanting to be a doctor as a kid, and being bribed by her mom to get worse grades0:49:31 – Have a 13cm mass in her chest, and getting diagnosed with Hodgkin's lymphoma0:51:08 – Running the 100m dash and being the fastest woman in Harvard’s history for 7 years0:52:23 – Getting sick with cancer, and having her “death day”0:57:44 – Taking life second by second, and getting chemo every two weeks1:01:27 – What made Favia feel better when she was sick1:04:41 – Feeling the lowest after treatment, and needing distance from people1:07:16 – Poor memory and carrying a camera around as a kid to remember things, her personality after cancer, and making the choice to recover1:11:40 – Feeling anger, channeling that into getting back in shape, and wanting to climb ‘Helicopter’1:13:44 – Learning how to be comfortable in the outdoors as an adult, and being kind to people who are new to the outdoors1:16:36 – Doing gymnastics as a kid, and being risk-averse1:18:12 – Favia’s climbing progression after cancer, and limitations from surgery and chemo1:20:28 – Weighted pullups, and measuring her one-arm pullups in cats1:25:28 – Natural upper body strength, lock-offs, and learning how to move dynamically1:30:05 – Working with Lattice Training, and some of the progressions in learning to dyno1:37:50 – Arnold Schwartzenager, Alex Johnson, and other climbing inspirations1:41:29 – Dominique Dawes, and wanting to inspire other black climbers1:47:41 – Hurting her back training for Ninja Warrior, the “power discs” (TENS Units), and why Favia uses them on her legs1:58:43 – Soylent (meal in a bottle)2:03:41 – A typical day of eating for Favia2:07:32 – Favia’s philosophy on diet and protein, and recovering from anemia by eating steak “rare plus”2:11:49 – Favia’s favorite foods2:15:00 – Favorite shows2:16:38 – Being married to a non-climber, and how to navigate vacations together2:20:37 – Working for Kinesio Tape, and doing more motivational speaking2:25:18 – Think about your jokes2:28:12 – Assuming other people are going through hard things, and giving people the benefit of the doubt2:33:00 – Living every day to the fullest, and what Favia’s dream life would look like if she turned out like Arnold Schwarzenegger2:38:34 – Being decisive, and never asking “what if”2:39:42 – What animal Favia would have in her house, and rescuing animals2:41:50 – Kids and trying IVF2:44:06 – Favia’s V13 project2:49:17 – Weighted pull-ups on hangboard edges2:50:03 – Favia’s current go-to strength and rehab exercises, and why front levers are “key”2:54:02 – Tips for training front levers2:55:52 – Wrap up, and parting advice for caretakers2:58:21 – “Climbing days for everyone!”

Jerry Moffatt is one of my all-time climbing heroes. He is a British legend and was arguably the best rock climber in the world during the mid to late 80s. We talked about his early days, wanting to be a “Crag Rat”, living for free before sponsorship, pushing world standards, writing his book on mental training, and what the top climbers have in common when it comes to their mental game.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Upcoming ClimbWell Retreat! (June 9-12)climbwell.co/retreat-rifleUse discount code “NUGGET10” at checkout to save 10%  off your ticket!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, and Skyler Maxwell Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/jerry-moffattNuggets:0:08:43 – Wanting to be a “crag rat”, and living off of white rice and curry mix0:13:32 – Reading Master or Rock, and climbing every day and bouldering in the evenings0:14:49 – Going to boarding school, and climbing on his parents' brick wall and on the limestone blocks at school0:16:57 – Using talcum powder as “chalk”, and climbing in massive mountaineering boots0:19:14 – No safety instruction0:20:23 – Looking up to Ron Faucet and Pete Livsey0:21:31 – The barn at Eric’s Cafe0:24:00 – Climbing at Tremadog, and learning proper ethics and reclimbing ‘Strawberries’0:27:11 – Climbing in France, and transitioning from yo-yoing to redpointing0:29:07 – Starting to get recognition for climbing, and Jerry’s first trip to the US to climb ‘Psycho’ and ‘Genesis’0:35:08 – A night of free drinks, and surviving off of happy hour food and free bagels0:36:55 – Onsighting ‘Supercrack’, and climbing ‘Psycho’ and ‘Genesis’0:38:36 – Meeting John Bachar, burning people off, and being a rock star0:42:12 – Running cross country and playing rugby, and ditching them for climbing0:43:42 – Some of the biggest milestones in the progression of climbing0:47:32 – Patron question from Chris: What do you see climbers doing today as far as training goes that you wish you had known about?0:50:46 – “You’ve gotta enjoy it”, and always changing things around0:53:30 – Living in a cave at Pentruin, and other dossing accommodations0:57:10 – Hitching to the crag0:59:39 – Climbing ‘Liquid Amber’1:01:17 – Elbow injuries, feeling like he’d never climbing again, and the beginning of climbing competitions1:05:58 – Stepping back from climbing to do other things, gaining financial independence apart from sponsors, traveling to surf, and building the first indoor climbing wall in the UK in 19911:12:01 – Writing Revelations with Neil Grimes, and being interested in sport psychology1:13:56 – Writing Mastermind, and interviewing the top climbers about their mental game1:16:55 – Narrowing your focus, process goals, and confidence1:21:05 – Patron question from fdclimbs: Does Jerry have any tips for maintaining a cool head and dealing with fear of failure when approaching a project?1:23:46 – Getting nervous for climbing competitions, learning to switch it on from Ron Kauk1:25:00 – The book that helped Jerry turn things around with competitions, changing his mindset, and being pessimistically optimistic1:28:55 – What sets the best climbers apart when it comes to their mindset1:31:25 – Using mindset work and visualization in work and everyday life1:32:45 – The recipe analogy1:34:10 – Winning Leads in 1989 (the first indoor climbing competition in Britain), and other favorite days of climbing1:36:38 – “If you are a climber you found a great sport.”1:38:01 – Backing off from being a “try hard”, and trying to be mellow and enjoy things1:39:50 – Breaking his neck surfing, and recovering1:41:48 – What Jerry is up to now, and where to get the book Mastermind1:45:18 – Wrap up1:31:18 – Backing off from being a “try hard”, and trying to be mellow and enjoy things1:33:07 – Breaking his neck surfing, and recovering1:35:05 – What Jerry is up to now, and where to get the book Mastermind1:38:35 – Wrap up

This is round 2 with John Sherman aka “The Verm”. We sat in the desert near Hueco Tanks and chatted over a few beers. We talked about ‘Wheatiesgate’ and the lost art of heckling, finding and developing areas before the internet, dealing with aging, photographing and studying birds, life lessons, injury stories, and John’s favorite beers.*I recommend listening to my first episode with Verm (EP 108) before this episode.Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, and Eli ConleeBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/the-verm-returnsNuggets:0:06:39 – The Michael Salem catalog0:09:33 – West Texas in the early 80s0:17:02 – ‘Wheatiesgate’ and the lost art of heckling0:27:16 – Patron question from Eli: As bouldering has evolved, what has stayed the same?0:28:39 – Adventureland, and the experience of climbing boulders without names or stars or grades0:34:39 – Finding Ibex, UT, and discovering new areas before Google Earth0:41:40 – Patron question from Brandon: What advice would The Verm give to a new climber?0:48:09 – Aging, prostates, and swollen knuckles0:55:34 – Hangdogging, new-age tactics, and why John feels like Jason Kehl is a kindred spirit0:58:33 – What has surprised John about aging, and how baby birds poop1:02:09 – Cognitive decline, and other scary things that come with age1:06:32 – Taking his foot off the gas, getting out of shape, and calorie counting1:10:29 – Getting an amazing personal trainer, and fixing his elbow issues by fixing his shoulders1:17:52 – Patron question from Brandon: What got you into birding? And what about it got you hooked?1:24:27 – Patron question from Brandon: Has birding taught you any life lessons?1:42:27 – Injury stories and life lessons2:31:29 – Developing bouldering in Ibex, UT2:37:02 – A year in Verm’s life, and tick marks2:44:10 – Return of the harrier, and more bird facts2:52:10 – Favorite books and short stories2:57:59 – Verm’s memoir idea, favorite books, and sports3:07:50 – Climbing with Paul Robinson and Michaela Kiersch3:14:59 – The compression revolution, John Gill, slab dynoing, and the Hoover Maneuver3:23:59 – Patron question from Brandon: Top three beers? (and the De Garre story)3:38:20 – Patron question from Craig: What bird best represents your personality? (and duck penises)3:46:15 – Patron question from Craig: What bird would John Gill be?3:53:04 – The baboon story

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Josh Wharton. We talked about how his flash attempt went on ‘Freerider’ this past November, big wall tactics and Josh’s strategy, inventing the fix-and-follow system and why it’s a game-changer, and other considerations for people who want to attempt ‘Freerider’ or other big wall free climbs.Become a Patron to get access to the full episode! And support the podcast! *The full version is 44:56.patreon.com/thenuggetclimbingJosh's Original Episode:EP 90: Josh Wharton

Martin Keller is a Swiss boulderer, climbing coach, and teacher, and is known for his long-term dedication to his bouldering projects. We talked about spending 150+ days projecting his FA of ‘Ninja Skills Sit’ V15/16, how to change our brain chemistry, how Martin trains on his outdoor projects, and how changing his mindset unlocked his hardest climbs.Check out Grasshopper Climbing!grasshopperclimbing.cominstagram.com/grasshopperclimbingTell them I sent you to save $500 off a fully kitted out 8'x10' Grasshopper board! Check out Athletic Greens!athleticgreens.com/NUGGETUse the link above to get a free year supply of vitamin D + 5 travel packs!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/martin-kellerNuggets:0:08:13 – Martin’s “mini-epic” on ‘Ninja Skills Sit’ V15/160:14:02 – Finding inspiration in a project0:17:55 – Martin’s first bouldering trip, and being a slow learner0:23:28 – Preferring really cool projects to just sending another random climb, and asking what people like most about climbing0:25:34 – Being able to jump up a grade when you find something that fits you0:28:13 – Turning something ugly into something gracefully, and turning the impossible into something possible0:35:03 – Do whatever resonates with you, and climbing lots of new things on trips0:38:13 – Why willpower isn’t enough, and making your brain like what you do0:41:28 – Your brain wants you to do easy things, and how to trick your unconscious into wanting to train0:46:00 – How to get rid of cognitive friction, and tricks to make your brain want to go training0:51:39 – How to use breathwork to ramp up the nervous system for training0:54:20 – Long term vs short term stress0:58:16 – Using light to upregulate the nervous system, and dimming lights before sleep1:02:23 – How body temperature affects sleep, and avoiding screen time in the evening1:03:59 – Food before bed, and including carbs with dinner to help with sleep1:06:15 – What Martin does on his project when the conditions are bad, how he “trains” on his projects, and setting mini-goals1:16:40 – The Russian mindset, why more isn’t always better, and the difference between us and the pros1:20:52 – Why active rest days are important, why you should get a dog, and why doing good things for your climbing is also good for your life1:26:13 – Opportunity costs, choosing priorities, and being flexible with your training1:29:04 – Martin’s strategy for hard power endurance boulders, and bringing the sections of the boulder down to 80% effort (or 8 RPE)1:36:13 – Martin’s latest project on the Highlander boulder1:37:41 – Key Takeaway: Ask yourself what you really like about climbing and bouldering, and being proud of yourself for building a life around climbing1:39:48 – Letting out the steam1:42:32 – Why collecting excuses (explanations) can be helpful1:45:13 – Martin’s story about berating himself on Ninja Skills Sit, and learning how to speak more kindly to yourself1:51:13 – The example of spilling water on your laptop, and talking to yourself like you would talk to a friend1:55:43 – Martin’s hamstring injury, sunk costs, and how irrational our brains actually are2:02:01 – Figuring out what is important for yourself, and magic bullets2:05:43 – Being the first one to bring a battery-powered van to the boulders2:07:23 – How changing his mindset has helped Martin climb all of his hardest boulders after age 402:13:13 – The benefits of cold showers, and connecting dopamine to actions2:20:16 – Patron question from Nicole: How does Martin deal with making negative progress on projects? When does he walk away?2:36:05 – The pressure we create for ourselves2:41:07 – How to connect with Martin2:43:18 – Final words

John Sherman is a bouldering legend. His nickname “Verm” (short for “Vermin”) is where the “V” in our bouldering grade system came from. We sat down in a cave in Hueco Tanks and talked about what bouldering was like 30+ years ago, early climbing shoes, highballing before crash pads were invented, out-of-body experiences, and how some of the boulders got their provocative names.Check out Chalk Cartel!chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/john-shermanNuggets:0:08:00 – Recording in a cave in Hueco Tanks, and the Triple Crown of roof cracks0:12:54 – Experiencing what climbing was like 30 years ago, and early climbing shoes0:19:24 – What brought John to Hueco for the first time, falling in love with the bouldering there, and Mike Head0:27:30 – John Gill, the legitimization of bouldering, and four technological advances in gear that changed climbing forever (sticky rubber, cordless drill, crash pads, and cams)0:35:35 – What Hueco was like in the winter of 19820:39:42 – A day in the life back then, and making the first “crash pads”0:45:14 – Chalk, and why sport climbing was the end of climbing as Verm learned it0:47:47 – Using the same terminology to describe different ethics, and doing ‘See Spot Run’ ground up without crash pads0:55:03 – Geckskin0:57:15 – Historical tidbit (the Swiss guides)0:58:04 – More context about ‘See Spot Run’1:02:24 – Adding layers to the bouldering experience1:07:49 – The definition of “Kehl-geling”, and John’s out-of-body experience when climbing ‘The Thimble’1:20:00 – Why John wears two chalk bags when he climbs, and wanting to climb like Alex Sharp and Andy Parkin1:23:59 – Wearing a helmet bouldering, and John’s New Jersey story about hitting his head1:35:00 – Patron question from Aiden: What inspired you to write Stone Crusade?1:41:57 – The Fiesta XXX Drive-In, and getting boulder problem names from a sex toy magazine1:47:36 – How ‘Daily Dick Dose’ got its name, and living in the Quonset hut1:52:44 – How John got the name “Verm” (short for “Vermin”)1:53:46 – Patron question from Carmelo: Are we ever going to see Old Man Lightning?1:54:54 – Patron question from Craig: Which bird most represents your personality?1:56:32 – Why California Condors are John’s favorite birds, and individual personalities

Tim Emmett is a professional climber from the UK who practices everything from cutting edge ice climbing to deep water soloing to hard sport climbing. We talked about the gritstone scene in the UK, the “why” behind taking risk, climbing his hardest after age 40 and becoming a parent, training finger strength to try to climb ‘Era Vella’ 9a (5.14d), and passing on life philosophies to others.Check out Athletic Greens!athleticgreens.com/NUGGETUse the link above to get a free year supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tim-emmettNuggets:0:07:15 – Being a morning person as a parent0:10:33 – Coffee and morning rituals0:12:00 – Podcasting as an excuse to have amazing conversations0:17:29 – The Gritstone scene “back in the day”, living with Neil Gresham in Sheffield, and falling off of the ‘End of the Affair’ E80:22:50 – Tim explains the gritstone E grade system0:24:15 – Trying for the second ascent of ‘Meshuga’, and close calls on the grit0:35:43 – The “Why” behind grit climbing0:42:45 – The opportunity to do things you find easy, vs. things you find difficult or challenging, and how breakdowns lead to breakthroughs0:45:32 – Creativity, and why taking risk is an essential step in doing your best work0:47:10 – “People want to look good”, embracing vulnerability, and choosing the meaning we give to our lives0:51:10 – Letting go of being “right”0:52:54 – Switching to an “us” perspective, and asking questions rather than telling0:55:31 – The ego journey, and doing things that bring us into the moment1:04:40 – Trying ‘Era Vella’ 5.14d (9a), and Tim’s journey of discovery, and changing the word “failure” to “learning”1:09:47 – What Tim has changed to try to get higher on ‘Era Vella’, the magic of finger strength training, and the 10 dials1:12:15 – How Tim became a stronger climber after turning 40 and becoming a parent, and some of Tim’s inspirations in climbing1:20:46 – Being out in nature, Tim’s philosophy for staying stoked, and choosing to see the positive1:28:13 – “The magic formula is having strong fingers.”1:33:03 – How some specific training and some consistency can transform your climbing1:34:21 – Tim’s 4-month protocol for getting ready for ‘Era Vella’ (eating whole foods, cutting alcohol, running, etc.)1:41:51 – Recent injuries, and Tim’s progress on the hangboard1:48:39 – How Tim’s climbing fitness ebbs and flows,  how he structures his 4-month lead up to a goal, and his specific strength training plan for ‘Era Vella’1:59:26 – How Tim and his friends would train for hard ice climbing in Helmken Falls2:01:00 – Core exercises, pushups, and antagonist training2:02:20 – Power endurance training, and how Tim trained power endurance for ‘Era Vella’ in his gym in Squamish using circuits2:07:23 – Combining hangboarding to failure with bouldering to simulate route climbing2:07:59 – Applying breathing techniques (hypoxic training) from freediving to sport climbing or high-altitude climbing2:11:33 – Cold-water swimming2:13:17 – Bringing breathing techniques from freediving into rock climbing and ice climbing, pressure breathing, and Wim Hof breathing techniques2:21:35 – What connects all of Tim’s different interests, collecting life experiences, and curiosity of human performance2:25:23 – Public speaking, inspiring kids to open up their lives, and giving them the tools to take on their dreams2:29:34 – Having an open mind, and Tim’s other life philosophies2:32:30 – Being friendly, and listening to people2:34:29 – Where to connect with Tim, and more about his coaching2:37:08 – “Life is what’s happening right now.”

This full episode is available for Patrons right now! This is a teaser of a follow-up with Tom Randall. We went deep into how to program your training as a self-coached climber. We talked about how to use your friends to discover your strengths and weaknesses, how to work backward from goals, how long it takes to make major changes in your climbing like switching from bouldering to sport climbing, and much more. *This is one of the most valuable episodes I have ever recorded, for anyone who wants to improve at climbing. Seriously. Don’t skip this episode if you are interested in training.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:44:52.patreon.com/thenuggetclimbingTom's Original Episode:EP 74: Tom Randall

Hans Florine has held the speed record on ‘The Nose’ on El Capitan 8 separate times. He has climbed the route 112 times, with 100+ people. He loves ‘The Nose’ so much, he wrote a book about it. We talked about winning the first International Speed Climbing Championships in 1991, his earliest ascents of El Cap, top 3 big wall efficiency tips, and the value of doing hard things.Check out PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/hans-florineNuggets:0:05:29 – Why Hans uses “exacting time” to schedule things, and respecting other people’s time0:11:24 – Being a chameleon when traveling0:12:52 – 182 laps up El Cap, and 112 ascents on ‘The Nose’0:14:37 – Hans’ first speed climbing World Cups, and the first climbing World Championship in Frankfurt, Germany in 19910:24:34 – How European culture shaped Hans’ perception, and receiving international recognition for holding the speed record on ‘The Nose’0:27:55 – Patron question from Ana: What are Hans’ thoughts on the evolution of speed climbing competitions, and different formats?0:34:37 – Hans’ first trip up El Cap via the Salathe in 19860:41:09 – His first failed attempt on ‘The Nose’, and going for the speed record with Steve “Shipoopoi” Schneider0:48:15 – Hans’ favorite Peter Croft story0:50:37 – A question from Craig DeMartino, and what it is about ‘The Nose’ that captivates Hans0:54:02 – Some failure stories on ‘The Nose’0:57:57 – How the Stove Legs got their name, and the haul cart with wheels1:02:05 – Wrapping up the story of the first speed record with Steve Schneider1:06:40 – Developing an obsession with the speed record on ‘The Nose’1:12:16 – Biggest logistical and tactical improvements in speed climbing ‘The Nose’1:19:04 – Writing the book on speed climbing, and going for the speed record with Alex Honnold1:25:51 – Patron question from Christoph: Top 3 tricks for being efficient on a big wall route?1:34:09 – The Tom Frost story, and how much water to bring on a big wall1:37:12 – Hans’ perspective on the current record on ‘The Nose’1:45:53 – How fast can The Nose be climbed?1:48:03 – Will Hans try for the speed record again?1:48:40 – Patron question from Henry: Has Hans’ attitude toward speed climbing changed after his accident? Does speed climbing become less sensible as one gets older?1:56:25 – A question from Hazel Findlay, and the award Hans would give her1:58:04 – Hans thoughts on free climbing El Cap, and an argument for climbing ‘The Nose’ “as free as can be”2:04:49 – Hans’ time focused on onsighting in the 80s and 90s2:08:55 – 8a.nu and plans for his time in the Red River Gorge, Kentucky2:11:15 – Takeaways from climbing ‘The Nose’ with more than 100 different people2:13:22 – Who has affected Hans most in his climbing2:16:27 – A message from Craig DeMartino2:17:50 – Patron question from Craig: Who is your greatest non-climbing influence and why?2:19:31 – Ryan Reynolds2:20:14 – Doing hard things, and the DHT Challenge2:22:41 – Applying manufacturing experiences to climbing2:24:34 – How Hans is making a living now with construction2:26:31 – How to connect with Hans, and more about the DHT Challenge2:31:17 – What Hans is excited about right now2:32:20 – What is next for Hans Florine

Brent Barghahn has rope soloed ‘The Nose’ in a day, freed multiple routes on El Cap, and is a former engineer at Black Diamond. We talked about how Brent combined van life and “house hacking” to effectively retire at 28-years-old, about motocross and extreme unicycling, cutting his teeth on hard trad routes in LCC, and his setup for redpoint rope soloing.Check out Athletic Greens!athleticgreens.com/NUGGETUse the link above to get a free year supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/brent-barghahnNuggets:0:05:41 – Living in the BD parking lot, using van life as a way to save money, and a snapshot of Brent’s life 2.5 years ago0:09:40 – My (Steven’s) stint living in a van in my employer’s parking lot0:10:59 – Brent’s urban van life tips, stealth camping, and choosing van life as a financial tool0:16:27 – Two different van life ethos0:17:16 – What Brent’s life looks like now, house hacking, and how Brent “retired” at 28-years-old0:35:21 – Extreme Unicycling, welding, and his charge account at the local hardware store0:43:37 – Motocross, and similarities between action sports and trad climbing0:46:01 – How dangerous climbing stacks up to motocross, and rope soloing The Nose in a day0:49:04 – Getting hurt every year, quitting motocross, and discovering climbing0:51:58 – How Brent improved so quickly in climbing, and why he loves technical granite climbing0:57:38 – Patron question from Christoph: How do you train for hard trad climbing specifically?0:58:50 – Patron question from Christoph: How does his preparation for hard trad redpoints differ from sport?1:00:11 – Finishing climbs after a failed flash/onsight attempt1:01:08 – Brent’s formative years trad climbing in LCC1:05:48 – Why Brent chooses rope solo free climbing for some of his ascents, and his first rope solo NIAD (Nose in a day)1:13:27 – Brent’s rope solo free climbing setup, and freeing ‘Father Time’ on Middle Cathedral via rope solo1:23:31 – Brent’s take on big wall free climbing ethics, groud up ascents, his stance to stance philosophy, and the “Affect Minimal Parties” ethos1:33:39 – Brent’s biggest aspirations in the Valley1:34:46 – Brent’s go-to shoes for technical granite, and how he is training for ‘Magic Line’1:42:24 – Choosing Flagstaff as a home base1:45:15 – How Brent decides when to go on trips vs. stay local, and finding meaningful “work” now that he is “retired”1:49:21 – Brent’s blog and other sedentary rest day activities1:54:22 – What’s next

Amity Warme is one of the most badass trad climbers you’ve never heard of. She also has a master's in nutrition. We talked about her incredible season in Yosemite including ground-up free ascents of ‘Freerider’ and ‘Golden Gate’, the importance of logistics in big wall free climbing, what she learned growing up in gymnastics, training plans, and eating more to do more.Check out Crimpd!crimpd.comOr download the Crimpd app!Check out PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/amity-warmeNuggets:0:06:14 – Winter weather in the PNW0:11:19 – My first impression of Amity, and her Yosemite season tick list0:13:11 – How to get good climbing photos (of yourself)0:18:05 – The prerequisite skills required to have a successful season free climbing in Yosemite, and being willing to suffer0:22:27 – Some of Amity’s background in climbing before showing up to Yosemite0:25:33 – Meeting Hans Florine, deciding to go to Yosemite, and a surprise ground-up free ascent of ‘Freerider’0:30:00 – Sending ‘Golden Gate’ ground up0:31:56 – Learning how to haul on the side of Will’s van0:33:44 – Patron question from Cody: What is the best way to acquire the hard skills of multi-pitch and big wall climbing?0:34:55 – “It’s always worth being willing to go for it”, and redefining what success is to you0:36:49 – How to care a lot about something while being detached from the outcome0:38:03 – The importance of technical climbing vs. logistical skills when it comes to big wall free climbing0:41:42 – What Amity taught Tyler about free climbing efficiency up on ‘Golden Gate’, and what she learned from Tyler about logistics, rope systems, and living on the wall0:45:53 – Patron question from Nolan: Where does Amity’s ground-up ethic come from?0:49:04 – Patron question from Rob: How do you prepare for a ground-up ascent?0:51:02 – Patron question from Savva about what it was like climbing ‘Golden Gate’, and Amity’s first time climbing the Monster Offwidth0:57:10 – How Amity plans to prepare for her next Yosemite season, and planning to train for the first time1:01:07 – Amity’s background in gymnastics, and sending  a 5.10 her very first time climbing1:07:36 – Climbing as a lifetime sport1:10:52 – Residual injuries from gymnastics1:13:46 – Patron questions from Martin and Ainsley: What from gymnastics has served you most in climbing?1:15:33 – Oppositional exercises from gymnastics that Amity still does, and doing ring exercises on the road1:17:11 – Amity’s weaknesses and plans for training this winter1:22:05 – Rest nights vs. rest days, and getting energy out vs. recovering to try a hard project1:25:18 – Studying nutrition and helping climbers eat more to support their climbing1:28:32 – The prevalence of under-fueling in climbers, and eating more without gaining weight1:33:29 – The complexity of the energy-in-energy-out equation, and why losing weight is a bad long-term strategy1:37:48 – Thoughts on protein amounts, timing, and sources, targeting carbohydrates around activity, and eating a variety of different foods1:42:46 – Replacing weight goal with performance goals1:45:19 – My experience with elevated blood sugar from a food sensitivity1:50:07 – How to connect with Amity, and her vision for future work and nutrition coaching1:51:51 – Patron question from Rob: How does Amity plan her nutrition for big wall projects?1:57:07 – Amity’s next climbing goal, and the next step in her registered dietitian journey1:59:36 – What inspires Amity2:03:09 – How Amity hopes to empower others2:07:26 – Wrap up

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Tyler Nelson. We talked about a recent study Tyler did with 23 different climbers to measure their finger tendon and bone lengths, and their ability to generate force on different edge sizes. We covered Tyler’s latest recommendations for max strength finger training, how to get stronger on small holds, and when and how to use hangboard repeaters. Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:16:59.patreon.com/thenuggetclimbingTyler’s Original Episode:EP 79: Tyler Nelson

Mina Leslie-Wujastyk is a professional climber from the UK. She is also a writer, speaker, and co-host of the Curious Climber Podcast along with Hazel Findlay. We talked about her early life, impermanence, flow state, learning to try really hard, how she made the switch from hard boulders to hard sport routes, what sets high-level climbers apart, and the decision to become a mom.Check out Athletic Greens!athleticgreens.com/NUGGETUse the link above to get a free year supply of vitamin D + 5 travel packs!Check out Rhino Skin Solutions!rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, and Scott DonahueBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/mina-leslie-wujastykNuggets:0:05:52 – Baby life0:09:40 – How Mina and I met, and her road trip to the US in 20120:14:18 – Mina at age 25, and competing on the World Cup circuit0:18:10 – Project mentality, quick sends, and unfinished business0:21:02 – Patron question from Konstantinos, and Mina’s first gym and early climbing mentors0:24:27 – Living in India as a kid and how that shaped Mina’s worldview0:30:28 – Impermanence, and the lesson Mina learned from her dad as an early teenager0:33:09 – Being exposed to both indoor and outdoor climbing as a kid0:35:22 – Doing both route climbing and bouldering as a teenager, bouldering as social-climbing, and making the British team0:38:03 – Mina’s first trip to Rocklands South Africa and more about her road trip around the US0:40:14 – Bouldering in the South East (US) and climbing in the Red River Gorge0:42:01 – Loving climbing, pushing too hard, and crashing0:47:52 – The challenge makes the experience0:51:55 – Flow and highballing0:58:16 – How climbing ethics shape our experience1:00:43 – Why do we seek flow?1:03:12 – Tapping into our most primal selves1:04:46 – An excerpt from Mina’s article: ‘Pushing It’, and British ascents1:08:11 – Learning to try really hard, and the yin and the yang1:12:52 – Unfinished business1:16:28 – ‘Just Do It’1:19:27 – What lead Mina to shift her focus to sport climbing1:22:44 – Climbing the 70m ‘Totally Free 2’ in one pitch, and stashing candy in her sports bra1:28:48 – How aerobic capacity training (Aero Cap) helped her transition to sport climbing1:35:19 – What sets high-level boulders apart, and how good tactics make the difference1:40:25 – What specific tactics Mina learned from her partner David, and a funny story1:45:35 – What sets high-level sport climbers apart, and Mina’s experience on ‘Nordic Plumber’1:49:20 – “Climbing isn’t just about being fit and strong, it’s about being clever and creative”1:50:54 – Mina’s thoughts on returning to ‘Rainshadow’, and two bad accidents1:57:52 – The decision to have a kid2:03:52 – RED-S, and how her recovery led to the decision to have Isaac2:07:26 – The best surprises with becoming a mom, and the miracle of pregnancy2:11:13 – Question from Anna about training during pregnancy2:15:58 – Studying nutrition, and thoughts on nutrition during pregnancy2:18:22 – What led to starting The Curious Climber Podcast, and recommended episodes (linked in show notes)2:23:54 – Wrap up

Matty Hong is a professional rock climber, photographer, and filmmaker. We talked about what it was like to grow up in a climbing family, about making the first repeat of ‘Flex Luthor’ 5.15b as well as a history of the route and his thoughts on the grade, training for sport climbing projects on his home wall, climbing waterfalls in Japan, and balancing photography and filmmaking with climbing.Check out Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, and Jeremiah JohnsonBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/matty-hongNuggets:0:05:51 – How Matty listens to podcasts0:08:53 – Growing up in a climbing family, and his connection with his parents0:13:10 – What his parents have instilled in him as a climber, and keeping the ego in check0:15:23 – Early milestones in Matty’s climbing0:18:41 – Loving all of the challenges and variety to be found in climbing0:20:41 – Second-guessing the path, being grateful for climbing, and having a beginner’s mindset with photography and filmmaking0:24:43 – Trying ‘Flex Luthor’ for a year, and the history of the route0:30:26 – Meeting Matty up at the Fortress, and his process on ‘Flex Luthor’0:40:45 – Patron question from Landolini: How likely is it that Tommy climbed 9b (5.15b)?0:48:51 – Matty’s thoughts on grading0:51:55 – Matty’s most memorable climbing achievements0:53:53 – Climbing waterfalls in Japan with Yuji Hirayama1:01:31 – Thoughts on adventure climbing, and his trip to India1:06:19 – Matty’s campus board and home wall1:09:29 – How Matty trained for ‘Flex Luthor’ on his home wall, and his relaxed approach to training1:19:46 – Patron question from Adriel: Any tips for using bouldering as training for sport climbing? (And more about his training for Flex)1:24:02 – Why Matty thinks sport climbing in a gym (vs. bouldering) is a waste of time1:25:54 – Sport climbing is a strategy-based puzzle1:28:37 – Goals and challenges1:31:09 – Patron question from Ben: Do you have any bouldering or trad goals?1:35:08 – Patron question from One_rocky_boi: How does Matty balance photography and filmmaking with climbing?1:43:14 – The camera as a gift1:45:03 – Matty’s proudest photos, and the challenges in filmmaking1:49:39 – What’s next?1:54:11 – Nocturne Op 62 No 1 in B (Performed by Matty Hong)

Nina Caprez is a professional rock climber from Switzerland, who is known for her many impressive ascents of hard multi-pitch climbs. We talked about her current trip to Greece and her newest passion project, trying to free climb ‘The Nose’ with Lynn Hill, why failing on the route was a gift, and about softening and leaning into womanness. *Nina also shared some exciting news in this episode!Check out Rhino Skin Solutions:rhinoskinsolutions.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, and Robert FreehillBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/nina-caprezNuggets:6:39 – Where in the world is Nina Caprez?9:44 – Nina describes her camping scene in Greece, and finding a new balance between travel and adventure12:41 – The climbing in southern Greece, and the Andrea Project and bringing climbing to refugee camps17:31 – Speaking 4 languages, and Nina’s recent Andrea Project in Romania22:38 – Trying to free The Nose, burning out, and starting the Andrea Project with Jeremy and building the truck29:20 – Being fulfilled from her new lifestyle, and sharing her passion32:17 – Why “failing” on The Nose was the best thing that has happened for Nina36:26 – “It was really time to let go”, and spending 7 days on the wall with Lynn Hill40:45 – Nina and Jeremy’s vision for the Andrea Project44:19 – Inspiration, letting goals happen naturally, and complete satisfaction46:08 – Leaning into different parts of herself as a woman47:43 – Food guilt, Nina’s natural cycle with the seasons, and listening to her body52:11 – Using a low carb diet to drop 2kg of weight for The Nose, and realizing it was too much 53:49 – Flirting with the line, and wanting to prove something to someone else55:27 – Climbing as an escape, guilt and jealously, and softening59:31 – Question from Steve McClure: How does Nina balance performance with adventure? 1:01:56 – Her first climb at age 13, and growing up in the mountains, and leaving home to evolve1:04:42 – Living “gypsy style” in France1:06:41 – Traveling, and some of the places Nina has fallen in love with1:13:57 – You don’t have to go far away to find an adventure1:15:04 – Feeling attracted to the East, and wanting to bring climbing to people in need1:16:50 – How Andrea got its (her?) name1:17:42 – Another question from Steve McClure: Have you thought about having kids?1:21:23 – Stories from Nina’s proudest climbing achievements1:26:51 – Patron question from Randall: What's your process for big walls? Rap in vs. ground up?  How do you physically prepare for such an experience?1:28:36 – Endurance as a strength, not feeling fear, and becoming comfortable living in the vertical space1:32:24 – “Training” through climbing, and thriving on variety1:36:49 – “We keep it as a secret…”

This full episode is available for Patrons right now! This is a teaser of my second Follow-Up with Steve Maisch. We talked about my training plan for Hueco in 2022, how to structure my weeks and days, how to continue progressing my V12 and V13 pyramids, how to use bouldering intervals to maintain aerobic capacity for sport climbing, and Steve laid out a hangboard plan to prime my crimp strength for Hueco. *I recommend listening to Steve’s original episode and my first Follow-Up with him before this episode.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:40:55.patreon.com/thenuggetclimbingSteve’s Other Episodes:EP 70: Steve MaischFollow-Up: Steve Maisch  (the first one, published Sept 9, 2021)

Ben Moon is a famous rock climber from the UK. He was the first person to climb 5.14c (8c+) with his route ‘Hubble’. He is also the inventor of the MoonBoard. We talked about his early climbing experiences as a kid, his first road trip to Buoux in France in 1984, how training and sport climbing have changed, how Ben uses the MoonBoard, and much more.Check out PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, David Lahaie, and Robert FreehillBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ben-moonNuggets:6:02 – Putting a face to the voice, Ben’s travels in the US back in the day, and feeling like he missed out on traveling9:17 – A dry November in the UK, and Will Bosi doing the first repeat of ‘Mutation’11:14 – How Ben first started to climb at age 714:38 – Being “bitten right away” by climbing, and breaking his wrist skateboarding16:17 – Flopping out of school and living off the dole and climbing full time18:57 – Hunter House Road22:16 – Standards and climbing styles in the early 80s, and training on a brick wall26:16 – Climbing equipment in 198427:53 – Buoux, meeting Jerry Moffatt, and Ben’s first-ever road trip35:38 – Doing the FA of ‘Statement of Youth’ 37:54 – Friendly competition39:08 – Dreadlocks and punk rock40:10 – Shifting to bouldering for its own sake42:32 – From 8a to 8c+ (or 9a) in 6 years… what was happening?45:28 – The School Room46:36 – How Ben and Jerry were training in the School Room, how it compares to how people train now, and Ben’s thoughts on deadhanging (hangboarding) and campus boarding51:00 – How the Moonboard first came to be56:56 – Moon Climbing as a company 1:00:42 – Patron question from Griffin: Favorite Moonboard hold set? Best for training? 1:02:06 – Patron question from Rebecca: New hold sets coming? Have you thought about circuits?  1:03:28 – Patron question from Karl: Looking back, what would you change about the Moonboard holds or design?1:05:22 – Why the Moonboard is a vastly more powerful training tool than Ben’s old cellar board1:07:37 – Patron question from Will: How does Ben use the Moonboard, and what are some of his go-to session formats?1:12:35 – Bouldering as Ben’s top training priority, and why he thinks variety is key1:14:11 – How Ben structures his training throughout the year, and within a week 1:17:10 – What Ben and I would each change about our training if we could go back in time1:21:21 – FA of ‘Voyager Sit’ 8B+ (V14)1:24:07 – Quitting climbing after ‘Voyager Sit’, and coming back and climbing ‘Rainshadow’ 9a (5.14d)1:27:59 – Training fitness on the route, and gaining fitness with age, but fighting to maintain strength1:31:17 – Circuit training at the climbing gym1:34:30 – Question from Steve McClure: Does Ben feel the age thing yet?1:38:24 – Ben’s ongoing battle with ‘Northern Lights’, and thoughts on kneebars1:45:38 – Patron question from Markham: Background on the Mini MoonBoard? Future plans for it?1:47:07 – Ben’s thoughts on the MoonBoard gades (he thinks they’re hard!)1:49:24 – How hard Ben climbs on the MoonBoard1:50:11 – Patron question from Florian: Is the Mini MoonBoard the most relevant board for training for rock? 1:51:41 – Recommendations for people who train on a MoonBoard at home, and future tools that will help1:54:29 – Patron question from PogoStickJoe: What is the definition of Dowsy Fuck? (turns out it was “Dozy Fuck”), and what it feels like for Ben to watch his old movies1:56:45 – Patron question from Oskar: Where can I watch The Real Thing online? (It’s in the show notes!)1:57:45 – Patron question from Andreson: Any expedition stories?1:58:34 – Starting a clothing brand, and getting inspiration from Christian Griffith2:00:28 – What is Ben’s legacy?2:02:20 – Which of Ben’s climbing achievements stand out to him2:02:37 – What’s next for Ben, and unfinished goals 2:03:40 – Where you can find Ben (@moonclimbing on Instagram)2:03:59 – “Train hard, climb harder.”

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Paige Claassen. We talked about her send of ‘Kryptonite’ shortly after our first interview, how she warms up for a 5.14+ project at a remote cliff, what she learned from trying ‘Empath’ 5.15a, how she trained for and projected ‘Dreamcatcher’, getting gratification from the process, learning to celebrate, and updates on crag snacks and more.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:03:25.patreon.com/thenuggetclimbingPaige's original episode:EP 24: Paige Claassen

In Q&A 4, I tackle patron questions about Hueco round 2 and other goals for 2022, my plans for V12 and 5.14, how my trip to Leavenworth went and plans to return, my favorite features in the van, dating on the road, my remote working setup, what I’ve learned from nearly 100 episodes of the podcast, and making sense of conflicting advice. *Treat this episode like a buffet! Listen straight through or jump around as you like. I organized these questions into categories and added timestamps below.Support the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan Fast, Leo Franchi, Michael Roy, and David LahaieBecome a Patron:patreon.com/thenuggetclimbingWebsite Links:Top ListsSteven’s FavoritesShow Notes:  thenuggetclimbing.com/episodes/qa-4Nuggets:0:00 – Intro and updates7:04 – My Climbing / Training / Goals: 7:14 – Oskar: Tips for night climbing?14:07 – Taylor: Plans for Hueco round 2?16:53 – Casey: Hueco tick list? And what about Rifle?17:57 – Casey: Do you prefer to write your own training programs or to have a coach?18:46 – Casey: Outdoor vs. indoor bouldering performance? Does it matter?21:27 – Casey: Do you like night sessions? Is it hard to fall asleep after?22:52 – Jimmy: Favorite endurance workout on a home wall? 25:43 – Karl: Do you think kneepads change grades?33:12 – Tim: Do you ever climb easy stuff for fun?35:44 – Tyler: Party tricks vs. helpful training?38:14 – Tyler: Dream areas or routes in Canada?38:55 – Andrew: What makes a limit boulder problem “limit”? What makes a perfect repeat “perfect”?42:32 – Shanna: What will you implement from the PCC?46:24 – Jordan: Have you dabbled in trad or multi-pitch climbing?49:44 – Eric: What is the softest 5.14 in the US? Why aren’t you trying it now?51:09 – Nolan: How have you moved past plateaus?53:08 – Nolan: Have you been on JDI yet?54:35 – Conor: Can you tell us about your early climbing and training? What would you change?58:20 – RJB: Where are you on your climbing journey?1:00:57 – Luke: Goals for 2022? How do you go about goalsetting?1:09:06 – Drew: Did you come back to try The Practitioner? And how did it go?1:12:55 – David: Goals in Leavenworth?1:14:37 – Nutrition / Weight Gain:1:14:45 – Karl: Does starch count as sugar?1:17:33 – Angelo: I’m embracing my body type and getting stronger, but when will I stop gaining weight?1:23:15 – Vanlife / Current Lifestyle / Personal Life:1:23:24 – Tyler/Ethan/Luke: Favorite van features? What did you bring but haven’t used? 1:28:03 – Tyler: Can you describe work station in your van? What is your internet setup?1:31:50 – Matt: Any mice in the van?1:32:54 – Jordan: How long have you had your van? Thoughts on dirtbagging now vs. pre-van?1:34:47 – Michael: Pee bottle tips?1:36:54 – Logan: Why did you choose your van?1:39:27 – Howard: Health insurance as a vanlifer?1:41:53 – Nolan: Have you settled into the lifestyle as a full-time vanlifer podcast superstar yet?1:43:59 – Desiree: What are some favorite experiences you get to have living on the road? Pitfalls? Tips?1:49:29 – John: How do you handle long winter nights in the van?1:50:42 – Alexandra: How is a dating life when living in a van?1:53:56 – Shanna: Are you living in the van nonstop? Do you think you can do it indefinitely?1:56:49 – John: Coffee or tea? Method of brewing? Any tats?1:57:45 – Brian: Vanlife product you just can’t get behind?1:58:42 – Brian: What have you given up for vanlife that you miss?1:59:35 – Brian: What alternate life would you be content with?2:00:41 – Daniel: Do you still play video games?2:03:26 – Liam: Did you save up money before quitting your job, or say fuck it? Also, what is your climbing story?2:06:30 – Jonathan: What is your relationship to mindfulness or meditation? How do they affect your life and climbing?2:10:52 – Fun / Funny / Other:2:11:00 – Tyler S: Weirdest smell you’ve had in the van?2:12:03 – Tyler S: Most ridiculous outfit you’ve climbed in? 2:13:27 – Tyler B: Any plans to head out east to climb on southern sandstone? Dream climbing trip?2:14:49 – Tyler B: Who would you like to spend a climbing with?2:15:42 – Brian: Other hobbies?2:17:21 – Brian: Who would you take on a multi-pitch climb?2:18:18 – Podcasting / What I’ve Learned From Episodes:2:18:30 – Ryan: You’ve put out nearly 100 episodes—How do you deal with conflicting advice from all of these badass climbers? 2:24:22 – Tyler: If you could collaborate with any podcast, what would it be?2:25:30 – Tyler: Top 3 podcast guests?2:26:36 – Finn: What interview do you find yourself organically thinking back to the most?  2:28:23 – Garrett: Has the podcast made you a better communicator? Has it made you more confident when meeting people?2:31:30 – Wrapup

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Tyson Schoene. We talked about the recent USA Climbing 2021 National Championships, some of the differences and similarities between his top athletes like Quinn, Melina, Drew, and Sean, keeping training simple, how newer adult climbs can mimic training like a team kid, and finding the important questions in our training and climbing.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:33:49.patreon.com/thenuggetclimbingTyson's original episode:EP 29: Tyson Schoene

Kyra Condie is a 25-year-old professional climber based out of Salt Lake City, UT, and was one of four climbers to represent the US at the Tokyo 2020 Olympics. We talked about whistling, dream broadway roles, training with a fused spine, pursuing the Olympic dream, separating self-worth from results, new tattoos, her cats, cleaning quirks, and thriving in organized chaos.Check out Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Check out Rhino Skin Solutions:rhinoskinsolutions.comUse code "NUGGET" at checkout for 20% off your next order!We are supported by these amazing BIG GIVERS:Bryan Fast, Leo FranchiBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/kyra-condieNuggets:5:24 – Competitive whistling, and comparing her brother to Mozart10:13 – Musical theater, piano, and flute11:12 – Kyra’s dream broadway roll, and Les Miserables13:04 – Allison’s (Vest) role in the broadway scenario13:42 – Trying other sports, and discovering climbing15:52 – Patron question from Atlin: If you were to do an Olympic sport besides climbing, what would you want it to be?17:32 – The variety of climbing as a double edge sword19:22 – Interest in comps vs. outdoor climbing23:24 – An X-ray description of Kyra’s back25:06 – Severe idiopathic scoliosis, getting surgery shortly after finding climbing, and growing 2” overnight28:27 – Seatbelts and toilet paper29:39 – How Kyra trains around her back limitation, and how the changes in setting style have forced her to face it head-on33:30 – Shifting her focus more toward lead, and a recap of Nationals37:28 – Separating self-worth from results40:18 – How Kyra feels about her Tokyo experience46:17 – First Olympian with a spinal fusion (at least as large as hers)48:12 – The Olympics as a goal 50:23 – Enjoying not having a goal after Tokyo, and star chasing52:41 – Plans for a non-climbing vacation, and a slight burnout on competitions 53:58 – Being more open about her back as a disability, and being more relatable to others56:24 – 2024 Olympics?58:26 – How Kyra’s training changed leading up to the Olympics, and thriving in organized chaos1:01:40 – How Kyra’s climbing changed from the prep for the Olympics1:03:28 – Thoughts on speed climbing and psicobloc, and deep water soloing in Vietnam with Tim Emmett1:07:18 – Patron question from Liam: Have you always tried to climb fast in lead? Have you tried other styles?1:09:28 – Training your strengths, and supplementing to address weaknesses1:12:59 – Adopting Pepper and Pika (Kyra’s cats)1:15:30 – Martha the robot-vacuum1:17:08 – Skin and dishwashing gloves, and Kyra’s detergent sponsor1:19:22 – Cleaning/tidiness quarks1:21:23 – Sad movies, and looking for movies on Reddit1:25:08 – Marvel movies, and superheroes1:26:02 – Other favorite movies1:27:21 – Going blonde, and new tattoos1:31:47 – Patron question from Eli: What is your favorite part about your being so deeply ingrained or intertwined with climbing? What is the worst part?1:36:58 – Patron question from Eli: What do you hope the Olympic experience will bring to the broader climbing community?1:38:15 – Olympic memories1:39:14 – What Kyra is most proud of in her climbing career so far, and giving her best1:41:44 – What’s good1:43:07 – What’s next, where to find Kyra, and sharing advice on Reddit1:45:24 – Present focus

Austin Hoyt is an 18-year-old kid from New York whose tick list rivals some professional climbers. We talked about balancing school with climbing, what he learned from his first coach, his FA of ‘Flashing Lights’ V14, his love of The Gunks, making old-school climbing films, the support from his dad, and his ongoing goal to develop the bouldering scene in the Northeast.Check out Rhino Skin Solutions:rhinoskinsolutions.comUse code "NUGGET" at checkout for 20% off your next order!Support the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan Fast, Leo FranchiBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/austin-hoytNuggets:4:30 – Austin’s bouldering stats at age 18, and how he fits climbing in while going to school8:12 – Some of Austin's typical weekend destinations9:48 – Favorite areas in the Northeast11:38 – How Austin started climbing (Ninja Warrior + ice cream shop), and doing V3 his first week15:11 – Crediting everything to his first coach Charlie, and negative reinforcement18:41 – Drills and spray wall climbing23:34 – Climbing at Powerlines, and getting into doing first ascents (FAs)25:25 – “Chase me”, and what Austin learned from watching his coach Charlie climb27:25 – Finding new boulders in famous areas29:17 – The Gunks, and Austin’s Gunkaholics film series33:40 – The season in The Gunks, and what Austin does when it rains for two weeks34:44 – Balancing projecting, outdoor climbing for volume, and indoor training37:15 – The mental battle of projecting, and the first ascent of ‘Flashing Lights’ V1443:14 – ‘Nuclear War’ V1345:52 – Filmmaking, and Austin’s film equipment and influence 49:18 – College plans and dreams to make adventure films52:00 – Plan for a gap year, and comp training54:42 – Dave Graham56:18 – How Austin trains power on a spray wall 57:30 – Guidance for setting a spray wall, and the skill of making up hard climbs to train on1:00:24 – What a spray wall session looks like, and training strengths vs. weaknesses1:02:28 – Patron Question from Brandon: Do you have any roped ambitions in New England?1:04:22 – Bouldering vs. trad in The Gunks1:05:44 – Patron Question from Will: What is your favorite crag north of The Gunks?1:07:48 – Patron Question from Jack: What is your favorite problem on the Speed Boulder at GB?1:08:55 – Patron Question from Avery: How did you become the master of vert?1:11:25 – Austin’s dad, motocross, and broken bones1:14:13 – How his dad supported him in climbing ‘Nuclear Base’ V141:17:39 – Austin’s new project1:19:18 – Climbing algorithms, “The Formula”, and Austin’s perspective on grades1:22:36 – The dream of becoming a pro climber, the current goal of developing the Northeast, my experiences in Leavenworth, and making lists1:26:05 – Applying to colleges near climbing1:27:07 – Beta Labs, and ideas for building his own business1:30:54 – Shoutouts to his sponsors

Joe Kinder is one of the hardest-working route developers in North America. We talked about his recent ascent of ‘Kinder Cakes’ 5.15a in Rifle, CO,  putting up routes in mediocre rock, leaving a legacy through route development, his love of projecting, current training approach, fashion influences, creating LOV, and his experience with cancellation and rebuilding a new life.Check out Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order!Support the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan Fast, Leo FranchiBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/joe-kinderNuggets:6:50 – Clipping chains, Joe’s goals for his trip to Rifle, and the Wicked Cave11:01 – Putting up routes in mediocre rock14:54 – The responsibility and reward of putting up routes, and leaving a legacy18:16 – Establishing vs. FAing a route, and keeping routes open vs. red-tagging22:14 – “It’s a case-to-case scenario.”24:55 – Putting up hard vs. moderate routes, giving back, and being surprised by the difficulty of new lines27:33 – The emotional rollercoaster of projecting, how Joe and I met, and his love of climbing33:04 – Climbing as a drug addiction34:57 – My “addicty” behavior, and why Joe finds Jonathan Siegrist fascinating38:31 – The ebbs and flows, breaks, and comebacks43:59 – Embracing the plan B’s of life44:56 – Lessons from finger injuries49:18 – The Skull Cave, and how ‘Diarrhea Mouth’ got its name52:29 – ‘Kinder Cakes’, proposing grades, and picking limit projects in your style58:20 – Breakdown of ‘Kinder Cakes’, the send, and those special moments1:03:46 – The days after ‘Kinder Cakes’, and needing to work1:06:16 – Sushi celebration1:07:25 – How ‘Kinder Cakes’ stacks up against Joe’s other hardest routes, and “we do what we can”1:09:05 – Joe’s early climbing in New England, and the project-focused approach1:11:18 – Joe’s first experience with training, and planning his year around the Rifle project1:13:39 – Getting training ideas from Eric Horst, Patxi Usobiaga, and developing his own program1:16:37 – ‘Activator’, watching Cam repeat ‘Bone Tomahawk’, and Joe’s year leading up to ‘Kinder Cakes’1:23:47 – Purchasing strength, Joe’s outdoor vs. indoor balance, and more about the ‘Goonies’ project1:28:29 – The ‘Bone Tomahawk’ extension project1:31:47 – How Joe trained for ‘Kinder Cakes’ (month 1)1:41:31 – Training as a callus, and taking your time to build it up1:41:46 – How Joe trained for ‘Kinder Cakes’ (month 2)1:44:55 – Thoughts about in-season strength maintenance1:46:37 – Keeping an open mind, dropping the ego, and lessons from the Spaniards1:50:10 – “Always try shit.”1:50:39 – Who Joe looks up to in climbing1:53:38 – The current era of pro climbing, and how pro climbing has evolved1:57:01 – Stories, podcasting, and creating balance2:00:25 – Joe’s movies, LOV as a creative outlet1:04:55 – How LOV (Life of Villains) got its name, and rooting for the villains in movies2:07:25 – More about LOV (the brand), and collaborations with non-profits2:12:07 – Patron Question from Devon: How do you pick athletes for the LOV shirts, and can you make a replica of the Bruce Lee shirt that Josune is wearing in her photo?2:14:57 – Fashion influences, confidence, my bleached hair, and Joe’s nicknames for me2:20:42 – Patron Question from Ben: How does Joe’s experience climbing on established routes differ from FA’s?2:23:02 – Patron Question from Simon: Who has Joe drawn inspiration from outside of the sport of climbing?2:25:05 – Graffiti2:28:03 – Joe’s experience with cancelation2:42:09 – My thoughts about Joe and him rebuilding a new life2:47:45 – Thanks and an apology2:48:07 – Gratitude and appreciation2:50:01 – Support mode, then on to the next

Tyler Algeo is a Canadian who moved to Africa and started a climbing gym, with the goal of creating a socio-economically inclusive climbing community in Malawi. We talked about learning to climb in Ireland, living in Africa, founding Climb Malawi, adopting and raising his two black sons, Tyler’s work with The Climbing Initiative, and creating a better world through climbing.Donate To:safeclimbing.orgclimbmalawi.comclimbinginitiative.orgSupport the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan Fast, Leo FranchiBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tyler-algeoNuggets:5:05 – Living in Cincinnati and growing up in Calgary6:14 – Learning to climb in Ireland9:50 – Working in Ireland10:13 – How Tyler and his wife ended up in Malawi14:24 – Having to return to the States due to Covid, and salary differences between foreign workers and locals in Malawi17:25 – Description of Malawi, the topography, and rock climbing 21:39 – The population of Malawi, and why so many people move there from neighboring African countries24:23 – Day-to-day life in Malawi 27:05 – Having a housekeeper, and the risks of creating an upside-down economy 30:05 – Good intentions gone awry32:58 – Tyler’s climbing leading up to Malawi, and building a wall in his backyard 37:21 – The socioeconomic divide in Malawi, and how Climb Malawi was born42:26 – Other artificial climbing in Malawi44:50 – Outgrowing the backyard climbing wall45:35 – Local climbing in Malawi47:24 – The Climb Malawi climbing wall and location description52:44 – Ernest54:29 – Outdoor trips and introducing Malawians to rock climbing55:31 – Memphis Rox as an inspiration, and the Climb Malawi business model1:00:03 – The impact of covid on Climb Malawi, and Malawi itself1:03:17 – Tyler’s continued involvement with Climb Malawi1:05:38 – How living in Malawi has shaped Tyler’s perspective of what the global climbing community looks like1:09:05 – Ugly entitlement, the game of climbing, and introducing people to climbing with humility1:14:11 – The Chichewa language, and some route names and phrases1:18:47 – Bodie and Moses (Tyler’s adopted boys)1:22:42 – Tyler’s thoughts on moving to Denver with two black sons, and how to provide them with mentorship1:31:33 – “Try to use your privilege with honor.”1:33:16 – The Climbing Initiative1:49:48 – How listeners can support Climb Malawi and TCI 1:51:45 – Tyler’s current climbing, and working on his mental performance and making sport climbing more life-giving1:58:43 – Who’s doing the more impressive thing, climbing at your emotional limit, grades, and having a relationship with each route2:03:01 – A better world through climbing2:07:35 – Gratitude for family and his wife

This full episode is available for Patrons right now! This is a teaser of my second Follow-Up with Steve Bechtel. We talked about when to stick with a training program vs. when to pivot, lessons from studying the NBA, how much LeBron James deadlifts, Steve’s climbing background, and how he climbed his first 5.14 at age 47, and his advice for me to improve power endurance.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:38:35.patreon.com/thenuggetclimbingVirtual Performance Climbing Coach Summit:the-climb-strong-pcc-classroom.teachable.com/p/virtual-pcc-summit2021-2022Steve's other episodes:EP 35: Steve BechtelFollow-Up: Steve Bechtel (our first one from January 2021)

Nathaniel Coleman is the men’s silver medalist of the Tokyo Olympics. We talked about his preparation for the games, training in a climbing sauna, the Olympic experience and winning silver, favorite root beer, Kendama as focus training, chess, why Nathaniel still practices the basics of climbing, doing the FA of ‘The Grand Illusion’ V16, and sport climbing plans.Support the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan FastBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/nathaniel-colemanNuggets:4:30 – Garbage trucks, and a Tuesday morning in the life of Nathaniel Coleman6:04 – What the two months following the Olympics have looked like for Nathaniel8:20 – Finding out that climbing would be in the Olympics and having qualifying as a goal10:44 – How Nathaniel’s goals evolved throughout the process11:45 – Nathaniel’s mantra for combined nationals 2019, and the journey to qualifying15:25 – How Nathaniel used his mantra, and self-belief vs. letting go of expectations17:25 – Confidence, upbringing, and competing for himself20:27 – The dice roll of competition22:10 – Climbing with Kyle O’Meara, Nathaniel’s relaxed approach to training as a teenager, comparing himself to Sean Bailey, and thriving on a plan with “adequate rest”25:50 – Balancing listening to motivation and pushing through it26:46 – Typical training volumes for World Cup climbers30:39 – How Nathaniel’s training to qualify for the Olympics vs. how he trained for Tokyo34:25 – Balancing World Cups with prep for Tokyo36:01 – Building a climbing “sauna” at the USA training center36:15 – Getting used to climbing in the heat and humidity40:41 – How Tokyo compared to the training sauna43:19 – What it was like to get on the plane and fly to Tokyo46:28 – The qualifying round in Tokyo, and realizing he made finals52:16 – Recalibrating goals after making finals53:48 – Finals1:03:18 – Watching Jacob top the lead route1:05:55 – Patron Question from Tyler: When it was all said and done, what did you think about the Olympic format?1:08:19 – More context about the Olympic format, and  Nathaniel’s thoughts on continuing to speed climb after Tokyo1:10:35 – Great Aunt Armida1:13:04 – Nathaniel’s Instagram posts after winning silver in Tokyo1:14:54 – What Nathaniel’s accomplishment meant for US climbing 1:17:59 – The first and second perspective-changing events in Nathaniel’s climbing career1:19:55 – Thoughts about hard outdoor rock climbing vs. competitions moving forward1:21:54 – How Nathaniel balances training for outdoor routes vs. competitions, and preparing for a trip to the Red1:24:25 – Context about ‘The Grand Illusion’1:25:02 – Patron Question from Nick: Do you have any plans to come back to work on the ‘Lee Majors’ extension?1:27:34 –  Patron Question from Timothy: Does Nathaniel ever see himself getting into highball bouldering or trad/big wall climbing?1:28:54 – Thoughts on retiring from competitions (when and why)1:30:40 – Rootbeer1:32:58 – Kendama1:35:55 – How Nathaniel still practicing the basics in climbing1:38:56 – Bonz Atron (the Chris Sharma of Kendama)1:40:18 – Chess1:41:28 – What Nathaniel does to relax and recharge1:42:52 – Special thanks to Josh, Zach, and Meg1:44:44 – Excited for the Red1:45:58 – Gratitude

This is part 2 of my conversation with Tom Herbert. Tom shared some clarifications about part 1, we talked about the nervous system and the mind-body connection, how to relax before a session to improve your performance and power, how to turn off in the evenings to optimize recovery, and Tom shared about his childhood and ongoing struggle with anxiety from a chronic bladder issue.Support the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan FastBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tom-herbert-part-2Nuggets:4:35 – Tom’s anxiety about this conversation, my bleached hair, and red bush tea7:30 – Clarifications from Part 1, more carb considerations, and keeping a training journal18:12 – What Tom is currently working on with Aiden Roberts, and reducing fiber to drop water weight24:45 – Alpha GBC supplementation for vegetarians and vegans, Tom’s experiment with climbing 30 days in a row, and lessons about hydration29:44 – The mind-body connection33:21 – Anxiety, butterflies in your stomach, falling in love, and the physical pain of heartbreak36:27 – Examples of working with clients with fear of specific foods, the mathematics of fat gain, and intellectual vs. emotional conversations39:49 – Phobias, catastrophizing, pain research, and looking upstream44:21 – Referring clients out to therapy48:31 – The hamstring test, and the connection between breathing and relaxation51:35 – “Float like a butterfly, sting like a bee”, belly breathing, and the significance of climbing in a defensive (tight) state55:18 – Reset send, and how to relax before your climbing session to increase your passat reserve59:32 – “You have control over your mental state through your body”, the bidirectional influence of the nervous system, and heart rate variability1:03:05 – How the parasympathetic state opens up opportunity, and the effect of imitating different postures (the Shawshank pose)1:08:48 – Belly breathing for more passat1:11:23 – Bracing vs creating tension1:15:09 – Practicing turning tension on and off1:17:31 – Strong First and creating inter abdominal pressure1:18:43 – Sending the appropriate signal for your session, and how to prepare for powerful climbing1:24:41 – Replenishing the creatine phosphate system1:26:40 – How to turn off at the end of the day, and improve recovery1:31:07 – Tricks for sleep, sleeping posture, and self-massage (knuckling)1:35:15 – Tom’s foam roller ab stretch1:37:37 – Where your mind should be during the evening breathing practice, and rewiring your brain patterns1:40:35 – EMDR and brain spotting, and moving your eyes during your climbing session1:49:39 – Opening our field of vision, and why we feel relaxed in nature or at the ocean1:51:26 – How to increase power by marching in place, and climbing open1:53:09 – My plans to try EMDR on Eternia 1:55:05 – Tom’s childhood2:00:21 – Moving to the UK to become a techno DJ, and  getting into debt2:02:31 – Living off of milk and protein powder, getting kidney stones, and urinary urgency2:04:52 – Trapped in a small world2:08:20 – Empathy and patience for others2:10:50 – Life is chaos, losing his sister, and turning 402:15:35 – Causing ripples and creating freedom for other people2:19:10 – Doing things just because they are fun2:21:07 – Going back to pole dance2:22:54 – Good days and bad days, and moving in a better direction2:24:45 – Hoping to start working with people in person again, and 2022 plans for usefulcoach 

This full episode is available for Patrons right now! This is a teaser of my second Follow-Up with Natasha Barnes. We talked about how each of us has changed as climbers from gaining muscle mass, how Natasha balances training for climbing with powerlifting, how powerlifting has made her a more patient athlete, encouraging vs. forcing adaptation, separating performing and training, and each of our climbing goals.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:16:25.patreon.com/thenuggetclimbingNatasha's other episodes:EP 32: Natasha BarnesFollow-Up: Natasha Barnes (our first one from April 2021)

Tom Herbert is known as the usefulcoach, and is a leader in climbing sports nutrition. We talked about common themes in clients he works with, his philosophy of getting climbers to eat more calories to support a higher training volume, muscle protein synthesis, carbohydrate recommendations and timing, food quality, leucine supplementation, and much more. Support the Podcast:thenuggetclimbing.com/supportWe are supported by these amazing BIG GIVERS:Bryan Fast (he's the first one!)Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/tom-herbert-part-1Nuggets:5:37 – The ambiance of Boulder, CO6:41 – Tom’s night at an outdoor club8:39 – The ClimbSci podcast (Tom’s old podcast project)10:23 – How Tom’s nutrition approach has changed since the ClimbSci podcast days, and seeking critique on Reddit12:30 – How I connected with Tom via Hazel Findlay, and my goal for this conversation15:04 – Who is Tom Herbert (@usefulcoach), and getting climbers to eat more to get more out of life19:45 – Common themes in the clients Tom works with22:56 – How climbers tend to eat the least amount of food they can get away with, and the weight of food and water 27:36 – Book recommendations are not real life, and Tom’s experiment with a cycling diet of very high carb30:56 – Michael Phelps, and Tom’s central message of eating more so we can do more training38:34 – Weight vs. lean mass and body composition44:53 – Gaining lean body mass while training47:45 – Progress in your training plan as a prime metric50:53 – My experience with being stronger and lean but “fluffy around the middle”, Tom’s experience working with physique athletes, and breaking down the ideals we have in our heads as climbers55:47 – The disconnect between looking badass and being badass, and “we tend to want to look like we climb harder than we actually climb.”58:35 – “Is this everything I can do with my body?”, “Am I doing everything I can do to be healthy?”, and excepting our bodies1:01:33 – Fat loss is not a linear process1:02:24 – Aidan Roberts’ DEXA scan, and the cost of dieting1:06:34 – Accounting for different bodies looking different at the same body fat percentage, and the selection bias of naturally lean people in pro climbing1:10:42 – Tracking absolute strength, and focusing on improving the quality and the volume of your training over time1:14:57 – Staying the same weight at higher calories, and reaching a new homeostasis if you do increase weight1:17:44 – My experience with gaining weight, finding a new homeostasis, and getting stronger than ever before1:20:20 – Energy availability, and how many calories Tom has his athletes eat on a rest day and training day (using me as an example)1:29:17 – Protein, muscle-protein synthesis, and eating protein 4-5 times per day1:37:57 – Tom’s thoughts on my daily protein intake1:40:29 – Waving carb amounts, and Tom’s recommendations for me for daily carbs1:44:21 – Saturating the climbing/training session with glucose, and the benefits of a low carb dinner1:51:28 – Tom’s thoughts on carb backloading1:57:08 – Two questions about carbs, and the main 2 reasons why Tom likes to wave carb amounts2:04:20 – Summary of Tom’s carb strategy, and thoughts on skipping breakfast 2:06:28 – Food quality2:08:12 – Patron question from Tyler: Thoughts on protein powders and artificial flavoring?2:13:19 – Why Tom doesn’t like BCAA’s2:15:51 – More on food quality and nutrient density2:20:49 – Seed oils2:22:19 – Tom’s stance on meat and animal products2:24:34 – Beans, legumes, and anti-nutrients2:27:06 – Eye Movement Desensitization and Reprocessing (EMDR)2:31:34 – Gratitude

Craig DeMartino is a rock climber, motivational speaker, and teacher. His life changed in 2002 when he took a 100-foot ground fall. We talked about Craig’s accident and recovery, the decision to amputate his leg, climbing harder than ever after the accident, doing El Cap in a day, dealing with chronic pain, teaching adaptive climbing, and embracing a new normal.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/craig-demartinoNuggets:3:28 – El Cap, Craig’s son, and owning what you like6:09 – His kids catching the climbing bug, and watching sports from the sidelines8:12 – Adaptive sports, ball sports, and exploring sports outside the box9:30 – Bouldering with a prosthetic leg11:30 – Craig’s recent broken foot15:23 – Trauma, avoiding getting hurt gain, and the hardware in his foot17:00 – Being in Estes, relistening to EP 11 of the Enormocast, and sitting down in person20:30 – Craig’s accident36:05 – Waking up in the hospital, moving to an assisted living home, and eventually returning home42:52 – The human body is amazing43:51 – “Fuck it. I’m gonna cut my leg off and see what happens.” -Craig DeMartino54:40 – “Who am I in this new form?”56:04 – The barking dog, and the human barometer58:42 – Pain and visualization1:02:05 – Being honest about the ups and downs, and moving away from the accident1:05:03 – New identities, and Hugh Herr1:06:00 – “I would never change it”, and finding purpose in teaching adaptive sports1:11:06 – Craig’s life before the accident, helping people now, and inclusivity1:15:22 – Being a climber first, and the first all-adaptive ascent of El Cap1:16:40 – Helping trauma patients find flow state through climbing1:19:56 – Working through triggers and PTSD1:22:56 – Craig’s recovery status1:24:55 – How to hack the perspective without the injury, and how Will’s (Craig’s son’s) coach Mikey influenced him1:29:15 – Question from Chris Kalous: “Why do you swear so much, Craig?”1:31:54 – Patron question from Tyler: What made your story so captivating when you shared it on the Enormocast?1:35:35 – Talking with Steve and remembering the accident, and going back to ‘White Man’1:38:52 – Rannveig’s story, self-blame, and moving forward1:41:48 – Patron question from Graham: How can people in the helping professions provide better opportunities for empowerment for people with disabilities?1:47:23 – Patron question from Levi: How could we go about making a centralized group for adaptive climbers?1:51:07 – How to connect with Craig1:52:00 – Patron question from Andrew: Have you tried custom prosthetics for a specific move or route?1:55:54 – Craig’s quiver of legs, and our amazing feet1:58:24 – Patron question from Eli: What have been some of the hardest lessons, and best and encouraging ones since your fall?2:00:40 – “When you get up there, don’t take no for an answer.” - HK2:01:56 – Rock climbing is hard, and explaining rock climbing to your Grandma2:04:04 – Patron question from Eli: What advice might you have for other climbers with kids?2:09:09 – Most meaningful climbs since the injury, speed climbing El Cap with Hans Florine, and sport climbing with Cindy (Craig’s wife)2:16:30 – Climbing his hardest after the accident2:19:18 – Sending ‘Dirty Smelly Hippie’, soft grades, and feeling confident at 12d2:23:16 – The steep style of the Red, climbing with one leg, and Tommy Caldwell as the most famous amputee2:26:55 – Patron question from Ken Klein: Moving to Puerto Rico, what will you miss most about the Fort Collins scene? How has it evolved in your time there?2:28:53 – Continuing the work in Puerto Rico, and chasing shorts weather2:32:54 – Why Craig hates pants2:34:44 – What Craig hopes to still accomplish in his climbing2:36:48 – How the experience of climbing scales2:37:58 – Grateful for opportunities2:39:00 – We are all struggling with something2:41:38 – Life is fluid

Josh Wharton is one of the most badass climbers you’ve never heard of. He does it all at an elite level. We talked about tips for hard flashing and onsighting, how alpine climbing relates to rock climbing, training to flash El Cap, the value of taking risks in life, being a climbing parent, climbing in Pakistan, how to find an adventure without flying overseas, and the benefits of stiff shoes.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/josh-whartonNuggets:3:55 – Josh’s age, and physical vs. technical/tactical progression5:40 – How Josh manages to be such a good all-arounder and still climb 5.149:13 – Trying to do every route in the Black Canyon and Rifle 11:42 – Uber loc(al)s, and using obscure easy routes to prepare for big mountains13:02 – Josh’s flash and onsight ability, tips and tricks, and climbing with a lot of confidence17:01 – How to get better at onsighting and flashing18:49 – Why Josh made the decision to stop redpointing routes he knows he can do20:11 – Overlapping flashing or onsighting22:30 – Josh’s go-to schedule for combining onsighting with projecting on a trip24:22 – How being a parent has changes Josh’s climbing priorities, rock climbing and alpine climbing as different sports, and the rewards of alpine climbing30:53 – “Everything is training, and nothing is training”, and alpine climbing in the Canadian Rockies35:43 – Having dinner with Barry Blanchard37:03 – A message from Jonah, and what Josh has learned from each type of climbing40:26 – Variety as a source of motivation42:20 – A glimpse into Josh’s experience climbing Wheeler Peak48:04 – Patron question from Timothy: Why did Josh climb in the Black Canyon so much? What routes had the biggest impact on him? 54:03 – Latok and Ogar56:21 – The cost of a trip to Pakistan59:48 – What a trip to Pakistan looks like, and “Expectations often define an experience.”1:01:17 – More about Latok1:03:50 – How Josh would prepare for another attempt on Latok1:09:02 – Sport dry tooling, and winning the Ouray Ice Fest three years in a row1:12:48 – Learned about training from dry tooling competitions1:16:27 – The evolution of Josh’s training, and principles of training1:22:05 – The secret sauce1:25:02 – Josh’s training staples, and working with Lattice1:29:54 – Getting away from having to perform well every time you go climbing1:32:24 – Prioritizing climbing vs. training1:33:24 – Josh’s 60-degree campus board (joke), and how the Lattice training is going1:37:04 – Josh’s goal for 2021 (try to flash Freerider)1:39:55 – How Josh set the boulder problem on Freerider to spec1:41:37 – Preparing for the Monster Offwidth1:43:50 – Yuji’s article about trying to onsight El Cap1:45:14 – Patron questions from Henry: How much has parenthood reduced your tolerance for risk?1:50:55 – Hera, and Josh’s parallel universe in the NBA1:52:40 – Using climbing as a tool for travel, and more about climbing as a parent1:55:26 – Josh’s early climbing with his dad1:57:16 – Patron question from Garret: Any CO areas that don’t get the respect they deserve?1:59:12 – Patron question from Randall: Favorite zone or route in Montana? Other favorites in the States?2:02:10 – Patron question from Benjamin: Thoughts on the new Scarpa Boostic?2:05:35 – Shoe stiffness for Rifle, and analyzing the soft shoe trend2:07:42 – Shoe sizes, and Josh’s shoe plan for Freerider2:10:03 – Patron question from Benjamin: If Josh could only climb in one discipline for the rest of his life, what would he choose?2:10:41 – What’s next for Josh?2:14:55 – Gratitude

In Q&A 3, I tackle patron questions about my two most successful winters of training on my home wall back in Bend, how my training has evolved and what it looks like now, how to maintain strength while living on the road and climbing full-time, advice for nomadic living, life mottos, try-hard mindset, hair dye, M&Ms, singalong jams, and much more.Become a Patron:  patreon.com/thenuggetclimbing One-On-One Consultations:thenuggetclimbing.com/coachingShow Notes:  http://thenuggetclimbing.com/episodes/qa-3Nuggets:0:00 – Q&A 3 overview, and info about Patreon and one-on-one consultations5:05 – Faelan’s Question: Lessons from two winters of training on my (Steven’s) home wall, and my best week of climbing ever16:20 – Andrew K’s Question: Have you ever visited The New or other east coast crags? What areas do you dream of visiting?17:44 – Jimmy’s Question: How much running should someone do for sport climbing to build cardio?20:39 – Joe’s Question: Am I limiting myself by only climbing near home in Tahoe? Which areas should I travel to in order to grow the most as a climber?25:03 – Joe’s Question: Any advice for me as I pursue a new video project and start creating content?28:19 – Andrew W’s Question: Why have you struggled to make gains in your training in the past? How has your training evolved? How do you train now?35:30 – Andrew W’s Question: Tips for building and maintaining community while living on the road?38:08 – Andrew W’s Question: Do you have a quote or motto that best describes your approach to living?41:26 – Casey’s Question: Any advice for training/maintaining strength while living on the road?48:42 – Clay’s Question: How do you think about the question, “How do you think about that?”51:19 – Casey M’s Question: Did you really dye your hair blonde? Why not purple?52:44 – Casey M’s Question: Any person totally non-climbing-related that you would love to have on the podcast?55:52 – Casey M’s Question: Have you ever absentmindedly picked all of the M&Ms out of someone else's trail mix? 56:19 – Casey M’s Question: You are riding in the car with a friend and you are the DJ: what do you pick to sing along to?57:23 – Casey M’s Question: What mindset do you try to channel when trying hard?59:00 – Casey M’s Question: When will you start trying to do stunts in videos? Can we send you skateboard tricks?

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Allison Vest. We talked about her sends of ‘Throwin’ the Houlihan’ and ‘Rodeo Free Europe’ (both 5.14a) at the Wild Iris, how she trained her fingers for the savage monos, stories and laughs from her road trip with Alex Johnson, rapping, reciting the Periodic Table of Elements in under 45 seconds, music collaborations, and much more.Become a Patron to get access to the full episode! And support the podcast! *The full version is 53:16.patreon.com/thenuggetclimbing

Ben Ditto is a professional climber and photographer from Bishop, California. We talked about Ben’s upbringing and early climbing, competing against Chris Sharma and Tommy Caldwell, falling in love with the mountains, Dynafit dangling and near-death experiences, advice for aspiring photographers, The Adventures of the Dodo, and climbing ‘Father Time’ with his wife Katie Lambert. You can learn more about Ben at bendittophoto.comSupport the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/ben-dittoNuggets:3:26 – Filming a car commercial4:54 – Ben’s studio, and staying interested in learning new things6:58 – Ben’s photography, Instagram captions, and visual storytelling9:18 – Getting started in photography, Ben’s first camera, and photography as a ticket to freedom11:42 – Pursuing a life that doesn’t fit in a box, growing up in Chattanooga TN, and Ben’s dad16:01 – Early climbing19:34 – ‘Scared guy’24:18 – Hunter S Thomson quote, “the edge is still out there.”25:05 – Belaying his dad, improving, getting into competition climbing, and flying to San Francisco34:54 – Failing to perform well on a national stage, and competing at Mission Cliffs against Chris Sharma and Tommy Caldwell39:09 – Early sponsorships42:28 – Moving to Salt Lake, working at the Patagonia store, and falling in love with mountains44:46 – Climbing in the Wasatch, climbing with heroes, American Fork, and finding a different crew50:28 – Career choices, going with what feels natural, and delaying big decisions53:38 – Making stuff, trade booths, getting back into photography, noticing the impact we have on the planet, studying photojournalism, and learning by managing other photographers1:01:30 – Ben’s advice for aspiring photographers1:05:22 – Patron Question from Elliot: How to take photos while alpine climbing? 1:08:01 – Behind the scenes of great alpine photography1:10:40 – Climbing and photography as separate things1:13:38 – Patron Question from Tim: What location or climber are you most proud of photographing?1:18:55 – ‘Dynafit dangler’1:32:48 – Processing risk and death, and “You owe it to your climbing partners to really want to be there.”1:38:01 – Stacking the odds in your favor, and being involved in search and rescue1:44:17 – Driving as a pet peeve, and environmental considerations1:47:17 – The Wild Bunch1:57:11 – Harmonica, traveling solo in Patagonia, and sailing to Greenland2:04:20 – ‘The Adventures of the Doto’2:10:32 – The group’s current adventures2:13:29 – Climbing ‘Father Time’ with Katie, and the strategy vs. ethics of big wall free climbing2:30:16 – Relaxing after the climb, and difficulty of the route2:34:08 – Beefing up the resume, and jumping into the commercial world2:38:11 – Gratitude, and plans for a trip to the South2:40:24 – Update on my climbing, Ben’s website, and working on accident reports

Alejandra (Alita) Contreras is a half Colombian half Venezualan professional rock climber, coach, and translator. We talked about the economic situation in Venezuela and why she moved to Colombia six years ago, about living in Germany and translating training books by Udo Neumann, about coaching women, our global climbing family, and her current 5.14a project.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/alita-contrerasNuggets:1:50 – Alegria3:52 – Alita vs. Alejandra6:40 – The situation in Venezuela, and why Alita emigrated to Columbia14:21 – Studying languages, Alita’s father, singing opera, and becoming interested in Germany18:48 – Separating languages in your head21:13 – Tips for learning a new language25:36 – Thinking differently, and having different personalities in different languages28:13 – Bad milk29:42 – The many things Alita does for work, and coaching a women’s group34:05 – Patterns Alita notices in working with women climbers, and what she works on with her group39:23 – Empowering girls and educating guys41:46 – Researching a new project to help women with cancer regain physical and emotional health through climbing45:55 – Translating Udo Neuman’s books into Spanish48:30 – Parallels with translating and the podcast, and the big takeaways from Udo’s books54:51 – In Search of Greatness (documentary), going with the current of motivation, and being honest with yourself59:11 – The powerful 13a that Alita is most proud of (even though she has climbed 13d)1:02:29 – My season of seeking out obscure 12d’s at Smith, and the benefit of climbing easier routes outside of your best style1:05:16 – Alita’s 14a project1:08:59 – Macheta climbing area, and a description of the 14a1:10:45 – Alita’s video of ‘Los Tenahos Contratican’, and similarities to Hueco1:11:33 – Dreams of climbing at the Red, and climbing in Europe1:12:53 – Alita’s favorite climbing destinations1:15:00 – Living and climbing near the equator, and tactics for projecting when you don’t have seasons1:19:10 – How Alita thinks about yearly goals1:21:12 – Continuing to improve, and enjoying the process1:26:07 – Living in Canada, competing in one competition, and Alita’s hype-up song1:31:33 – Patron question from Eli: What is the local climbing like in your area? Similarities and differences in climbing cultures around  the world?1:36:18 – Gratitude for Alegria (her dog)1:39:46 – A new opportunity1:37:25 – Aspirations to be a pro-climber?1:39:01 – Vulnerability and the gift of sharing 1:40:10 – Gratitude, and meaningful connections

Dylan Barks is an elite-level boulder and sport climber, and a dark horse in the climbing scene. He sent ‘Creature from the Black Lagoon’, his first V16, just two weeks after this interview. We talked about how Dylan uses a spray wall for 95% of his training, how he prepares for both bouldering and sport climbing trips, and about recovering from an eating disorder to climb his hardest ever.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/dylan-barksNuggets:4:00 – Vanlife pipedreams, Dylan’s work and school, and finding his groove climbing outside 7:05 – Being in both the competition and outdoor worlds8:30 – Bad haircut timing, and the alpine as a harsh and special place11:32 – How Dylan prepared for his trip to RMNP, and spray wall training for both bouldering and sport climbing14:11 – Dylan’s training philosophy, and why he uses the spray wall16:24 – The value of benchmarks, and mixing limit bouldering with perfect repeats17:58 – ‘A Day in Boone’, how Dylan has trained his capacity, and session format21:40 – The line between capacity training vs. junk mileage23:45 – Deep dive: spray wall session format26:32 – 60 move circuits, running, and pushing through vs. resting31:23 – Watching Dylan on ‘Wild Cat’, and his story about competing against Daniel Woods37:00 – Internalizing the feeling of a move, and bringing intention to all of your climbing39:17 – Sending ‘White Noise’, and finding another gear on this trip40:20 – Taking the lower grade, and being his own harshest critic41:32 – Where Dylan sees a lot of climbers going wrong in their training and improvement43:44 – Coaching Jon, and coaching the team in MI45:43 – Starting climbing at summer camp46:33 – ‘Southern Smoke Direct’, taking a hiatus due to an eating disorder, and the light at the end of a dark tunnel48:52 – Sharing about an eating disorder, and how Dylan’s struggle started 51:51 – Dysmorphia, and “Your body’s got it.”56:00 – A couple of paragraphs from ‘Weighing In’ 1:01:13 – Trusting the process, seeing things working, and the tricks our mind can play on us1:04:57 – Looking at old pictures1:06:04 – What 18-year-old Dylan needed to hear1:08:28 – Going to the hospital, rebuilding relationships, and turning things around1:10:48 – Mike, and “feed the beast”1:12:14 – Untapped potential for strength, and thoughts vs. actions1:15:08 – Navigating negative thoughts1:17:00 – Using your climbing and training as the main driver for body composition1:20:19 – Climbing ‘Arrested Development’ second try1:24:15 – Mindful climbing, and being in the present moment1:25:52 – Practicing mindfulness1:26:52 – If you could only do one more hard rock climb…1:28:35 – That “click”1:30:14 – Southern sandstone1:31:21 – Go-to climbing shoes1:33:02 – Warming up your technique1:34:35 – Trying ‘Creature from the Black Lagoon’1:36:04 – School, and getting out his “ya yas”1:37:25 – Aspirations to be a pro-climber?1:39:01 – Vulnerability and the gift of sharing 1:40:10 – Gratitude, and meaningful connections

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Steve Maisch. We talked about the aerobic system and oxygen testing with Tyler Nelson, how to maintain climbing fitness during mountain biking season, my summer training program and my plan for the fall and winter, how Steve is preparing for his own trip to Hueco this winter, and we did a listener Q&A from our last episode.Become a Patron to get access to the full episode! And support the podcast! *The full version is 2:45:31.patreon.com/thenuggetclimbing

Emil Abrahamsson is an elite boulderer, route setter, and YouTuber from Sweden. We talked about goal setting and projecting his first V15 as a V9 climber, the importance of psych and inspiration, experimenting with hangboarding two times per day, how to do one-arm pullups, sharing the experience of outdoor climbing through films, and making a living through his YouTube channel.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/emil-abrahamssonNuggets:3:11 – Building a van and planning a bouldering trip around Europe6:01 – My bouldering goals, Emil’s progression, and setting goals9:27 – Trying a V15 as a V9 climber, and how a lot of climbers stay “comfortable” at a specific level12:53 – ‘The Big Island’ 17:17 – Emil’s first day of climbing, struggling early on, and getting hooked19:38 – Alternating difficulty and volume goals21:32 – ‘The Queen Mother’ (Emil’s first 8B/V13 project in Stockholm), and the limiting power of expectations29:21 – Reflecting on ‘The Queen Mother’, and prioritizing psych and motivation32:00 – Felix37:13 – “Swiss Recruitment”, or the Swiss style of projecting41:00 – How Emil got into YouTubing, capturing the experience of outdoor climbing, and my impression as a viewer44:27 – Forgetting to charge the batteries, and the stress vs. fun of filming47:42 – Work-life balance when you love your work, and turning YouTubing into a career49:34 – How to balance capturing footage with training or performing, and capturing the good and the bad51:15 – Emil’s “No Hangs” hangboard video, and his caveat for training advice56:00 – Quick overview of the “No Hang” hangboard protocol, and Emil’s theory of why his fingers got stronger1:00:16 – We get most of our strength through climbing1:01:41 – 4x4s and other climbing games 1:04:10 – Training your strengths, and practicing weaknesses through climbing1:06:59 – How Emil structures his training, and embracing the stretching “pain game”1:11:49 – Turning challenges into positives, and the benefits Emil has noticed from stretching1:14:46 – Patron question from Florian about avoiding crimping early on in his climbing, and how Emil worked to improve his crimp strength later1:18:34 – How Emil rewired his brain to think, “Full crimps are comfortable. I can enjoy these.”1:19:32 – Emil’s crimp progression and current level1:21:53 – One-arm pull-ups, 4mm crimps, front levers, and getting weaker on purpose to get better at technique1:28:55 – Emil’s recommendations for progressing to a one-arm pullup1:33:41 – How Emil pronounces his name, and a Patron question from Flynn about training for indoors vs. outdoors and competing in World Cups1:41:12 – Flash training 1:43:44 – World Cup goals, and the flame of competition1:47:34 – What is one of the weirdest/worst training experiments that you’ve tried?1:50:24 – Favorite films, the critical eye, and the need for consistent content1:54:48 – Recommendations for new viewers1:56:35 – Emil’s dream collaboration1:58:17 – Gratitude2:01:03 – Finishing the van, and plans for Switzerland and Italy

Boone Speed is a photographer, innovator, and was the first American to climb 5.14b with his route ‘Super Tweak’ in Logan Canyon, UT. We talked about Boone’s upbringing, discovering climbing in American Fork, most memorable routes and trips, bolting and training in the Hell Cave, creating the Grasshopper Board, and his vision for the future of artificial climbing.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/boone-speedNuggets:2:17 – The Paleo Diet, and Boone’s lunchables4:51 – Twitching on airplanes, and cutting out sugar6:09 – Being a picky eater as a kid6:47 – Growing up in Lindon UT, and the development of Silicon Slope8:11 – Working at the bronze foundry as a teenager, and Boone’s dad 12:48 – The expectations Boone’s parents had for him, and being proud of how he’s lived his life14:42 – Thriving in the chaos, and Boone’s beautiful and art-filled house15:35 – Boone’s sister, ‘Frequent Flyers’, and advice from his mom about raising his son21:07 – Ignoring bad behavior and praising good behavior22:20 – His son being surrounded by art, and getting into product design24:34 – How Boone got “bitten” by climbing, Smith Rock, and early “sport climbing” in 198627:17 – Ice climbing and telemark skiing29:32 – Climbing his first 5.13 in 1987, getting the power drill, and developing sport routes at Red Rocks33:33 – Studying photography and design at BYU33:59 – Hanging out in American Fork as a kid, and discovering climbing there37:04 – The Hell Cave44:37 – Milestones in The Hell Cave for Boone47:33 – The steepest crag in the world49:35 – Establishing the rest of Hell50:44 – The first snowbird comp, and getting validation from the guys in the magazines52:49 – Getting recognition, developing the VRG, and texting Ondra after he did ‘Necessary Evil’56:23 – Boone’s first climbing gym in a storage unit in 1987, and training by climbing every single day58:55 – Working at IME, Boone’s mom, and the structure of a photograph 1:03:12 – Climbing as a healthy addiction, and blending climbing with art1:06:31 – The photography Boone has in his house1:08:28 – The throughline of innovation, and creating stuff for themselves1:10:37 – The first crash pads, and climbing ‘Midnight Lightning’ with The Spot1:14:12 – The “need” that lead to starting Grasshopper1:19:14 – How I could train for ‘Just Do It’ on the Grasshopper board1:21:03 – My experience with training on a home woody, repetition as a path to mastery, and running laps in the Hell Cave1:23:18 – A day in the Hell Cave 1:25:17 – ‘Ice Cream’ in Hell1:27:57 – The two moments in climbing that have blown Boone away1:29:09 – The responsibility of pushing climbing forward, and passing the torch to Chris Sharma1:34:47 – Memories from a trip to China with Sharma and MC, and other favorite memories1:36:31 – Watching old climbing films with his wife Bailey1:37:23 – Working on Grasshopper with MC and Bailey1:43:45 – Addressing the climbing need, and installing a Grasshopper at a brand new HOA1:47:38 – Training on ergonomic vs. sharp and tweaky holds1:52:24 – What products Grasshopper is currently offering 1:56:21 – Creating products as an excuse “to make good photos again”, and finding product-market fit with the Grasshopper board2:02:06 – The route function2:10:12 – ‘Necessary Evil’, yoga, and strengthening2:12:57 – Tequila, surfing, wanting to perform, and using the board to stay within striking distance2:19:03 – What is standing between Boone and ‘Necessary Evil’, and Boone’s pandemic routine2:21:37 – How to be a fit 56-year-old2:24:20 – Yoga2:25:56 – Gratitude2:26:29 – Good things take time2:28:42 – How Boone and I met

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Nathan Hadley. We talked about his recent 10-day trip to RMNP, in which he sent ‘The Honeymoon is Over’ and flashed the ‘Gambler’s Fallacy’ on The Diamond. We talked about how Nathan prepared for the trip, how he and his partner Mike Kerzhner sussed ‘The Honeymoon’, and the day of the send.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:03:36.

Neely Quinn is the founder of TrainingBeta, and the long-time host of The TrainingBeta Podcast. We talked about Neely’s health journey and discovering paleo, not wanting a boss, why she decided to create TrainingBeta, lessons learned from hosting 160+ interviews, injuries and surgery, project piano pieces, kids vs. houses, and her new puppy named Willa.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/neely-quinnNuggets:2:30 – The other side of the mic4:11 – Singing and piano, and hating performing 7:21 – Connections between podcasting, climbing, and music10:00 – Not wanting a boss, creating TrainingBeta, and Neely’s background in the paleo world11:40 – Neely’s initial plan for TrainingBeta, and the podcast as an afterthought12:35 – Scratching her own itch, getting fired, and brainstorming16:48 – Downloads and reads, the weight loss topic, and my eating disorder story20:58 – How to talk about fat loss, and how to do that in a healthy manner24:09 – Writing a book about the paleo diet, Neely’s health journey, and the impact of food on health29:15 – Neely’s diet before paleo30:19 – Why Neely rarely recommends the paleo diet, and the individuality of nutrition coaching32:42 – Neely’s most common nutrition recommendations (carb sources, protein, and artificials)37:06 – Neely’s diet39:06 – Chocolate40:14 – Common symptoms that are often connected to food44:14 – How to think about doing an elimination diet (if you are having symptoms)47:44 – Patron question from PogoStickJoe: Efficacy from Collagen?50:34 – Probiotics53:48 – Neely’s nutrition coaching and program55:22 – Neely’s surprise at the success of the TrainingBeta podcast and blog56:56 – The early days, growing TrainingBeta, and different measures of success1:01:31 – Balancing a business with climbing1:02:27 – Commitment, and the entrepreneurial spirit1:04:46 – Top lessons that Neely has learned from hosting 160+ episodes of the TrainingBeta podcast1:07:54 – Mindset, self-improvement, and the early days of training content1:10:31 – Some of the training exercises that helped Neely get to be her strongest ever, and wrist curls1:14:02 – Injuries, handstands, and wrist surgery1:16:26 – The ebbs and flows of motivation, and learning to be kinder to ourselves 1:18:23 – Imposter syndrome, and being a conduit for information1:20:06 – ‘Tomb Raider’, and being enough1:20:53 – Depression, comparison, and putting things in perspective1:23:59 – Piano, music, and balancing passions1:27:24 – Reality TV, and the Bachelorette  1:28:36 – Children vs. house1:29:26 – Kids1:32:36 – Willa and projecting1:34:18 – Patron question from Howard: Favorite local gym and favorite front range crag?1:35:32 – Rifle and the Red River Gorge1:36:29 – Getting recognized at the crag1:37:45 – New stuff with TrainingBeta, and adult climbing teams1:39:56 – Gratitude1:40:51 – Upcoming climbing trips, and closing thoughts

Christine Deyo is a professional route setter, and the former head route setter at the Austin Bouldering Project. We talked about Christine’s path to route setting, learning to be creative, setting challenges and games, the Fontainebleau circuit system, the responsibility of route setters, competitions, the role of diversity in setting, and the future of the climbing industry.Support the Podcast:thenuggetclimbing.com/supportBecome a Patron:patreon.com/thenuggetclimbingClimbWell Retreat:climbwell.co/retreat-rifleUse code "NUGGET10" for 10% discount!Show Notes:  thenuggetclimbing.com/episodes/christine-deyoNuggets:2:30 – Christine’s dad, and falling in love with bouldering4:44 – Why Oregon?6:02 – Studying biochemistry, unemployment, and discovering route setting9:38 – The Nightly Business Report on PBS11:58 – Christine’s early route setting education14:26 – How route setting qualifications have evolved, and what Christine looks for when hiring a route setter18:57 – Three notable chapters in Christine’s evolution as a route setter28:36 – What makes a good setter?34:33 – The circuit system at the Bouldering Projects36:33 – How circuits work in Fontainebleau41:22 – How grades work within circuits44:23 – Combining the circuit system with the training boards, and improving at climbing aside from strength47:10 – How Christine uses the circuit system for training purposes50:45 – Patron question from Tyler: What are your thoughts on parkour-style setting and balancing that with movement found on real rock?58:16 – Patron question from Joe: Are there ways to get setters around the world to collaborate more?1:03:17 – Patron question from Tim: Where do you draw inspiration from when setting routes? (Christine’s collection of note cards.)1:07:30 – Creativity can be learned, creating constraints, and route setting challenges/games1:13:01 – Tonde’s email, the responsibility of setters, and the role of diversity in route setting1:20:31 – Questions from Tonde: What value do female setters bring to a setting team? Why bother with diversity?1:26:28 – More questions from Tonde: Is setting art? Where is setting going? The future of setting for competitions?1:30:45 – The role route setters play in competitions1:44:52 – What is the value of route setters in the climbing industry?1:47:50 – Safety in route setting1:53:06 – Setter salaries, ages, and turnover1:56:54 – How we move setting forward as a profession2:02:03 – Christine’s tips for taking care of yourself as a route set2:09:04 – Christine’s career, and what’s next2:14:19 – Learning to set dynos2:19:55 – Gratitude 

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Dru Mack. We talked about how his approach has changed since our first conversation, the process of sending ‘Life of Villains’ 14d, and how he used a hangboard to improve his power endurance for the route, intentional breathing, rest day adventures, recent books, new music, and the goal of 5.15.Become a Patron to get access to the full episode! And support the podcast! *The full version is 48:46.

Hazel Findlay is a professional climber and mental training coach from the UK, known for her boldness on dangerous and difficult trad routes. We talked about common themes in mental coaching, how the ego manifests in our climbing, supporting your partners, fear of falling, and Hazel’s mental approach while projecting the legendary ‘Magic Line’, her first 5.14c.Support the PodcastBecome a PatronClimbWell Retreat:climbwell.co/retreat-rifleUse code "NUGGET10" for 10% discount!Show Notes:  thenuggetclimbing.com/episodes/hazel-findlayNuggets:5:00 – Talking across time zones, and Hazel’s home in Wales7:00 – Masters studies, Brexit + covid, and Hazel’s lifestyle these days9:33 – Being trapped on the ferry curing covid11:25 – Weather in Wales16:11 – Priorities, balancing climbing, coaching, and school, and doing stuff that involves others20:52 – Coaching is asking questions, and helping people figure out what they want and how they can get there25:27 – The ego27:42 – How the ego manifests in our climbing, and loosening our attachment to outcomes30:52 – Patron Question from Tyler: What type of people are most likely to seek coaching?33:42 – Patron Question from Tyler: Differences between men and women (in general) when it comes to fear of falling37:05 – Patron Question from Tyler: Advice when supporting someone who is working on their mental game?40:37 – More resources on fear of falling41:32 – Patron Question from Kellen: Differences between advanced and new climbers when it comes to mental training needs.43:17 – Patron Question from Will: How to balance between confidence vs. cockiness, and cultural differences in confidence48:46 – Magic Line description54:51 – Hazel’s mental practice while climbing Magic Line58:18 – Jasna’s email, and what inspired Hazel about Magic Line1:04:19 – Question from Jasna: How did Hazel prepare for the possibility of failure?1:07:37 – Keeping your head and climbing better1:08:40 – Daily mental practices 1:11:20 – Hazel’s thoughts on the lack of publicity of Magic Line1:15:17 – Patron Question from Jen: Any advice from Hazel’s shoulder surgery and recovery?1:24:03 – Patron Question from AnnaMarie: Most memorable climb? 1:25:03 – Next El Cap route?1:25:56 – Escaping to Greece during covid, and her upcoming trip to the states1:29:14 – How to connect with Hazel1:30:18 – Gratitude

Robb Wolf is a former research biochemist and 2x New York Times best-selling author of The Paleo Solution and Wired To Eat. We talked about his breakfast, how he tackles nutrition with his two kids, his path to the paleo diet, why low-carb is not necessarily ideal for hard-charging athletes, the importance of protein and sleep, and about his latest book Sacred Cow.Support the PodcastBecome a PatronJoin the Facebook GroupShow Notes:  thenuggetclimbing.com/episodes/robb-wolfNuggets:3:17 – Overview of the conversation5:22 – Robb’s breakfast breakdown9:22 – Savory breakfast, protein, and how Robb navigates nutrition with his kids13:49 – Robb’s background in biochemistry, studying cancer, ulcerative colitis, and his path to ancestral diets and paleo in 199817:34 – Establishing the 1st and 4th Crossfit Affiliate gyms, working with athletes on their nutrition, and helping normal people with complex health issues22:13 – Why I (Steven) appreciate Robb’s mindset around learning and coaching, and some of the issues Robb witnessed with hard-charging Crossfit athletes, and when low-carb and fasting might be inappropriate30:04 – Common symptoms other than leanness that can be tied to our diets36:00 – Biggest bang-for-your-buck recommendations from Robb related to diet and lifestyle (protein and sleep) 39:51 – The importance of sleep, and the effects of sleep deprivation42:34 – Robb’s parallel sleep universe44:14 – Practical recommendations for a climber at a burger joint, and Robb’s breakfast club46:46 – Protein powders and supplements vs. whole foods51:05 – Sacred Cow, a case for better meat, and breaking down the carbon and methane life cycle of beef production1:02:33 – Water use for beef and almonds1:06:00 – Putting on your high school debate hat, and reversing desertification with ruminant animals1:09:17 – Forbes article, and how big food and big pharma benefit from a meatless planet (and why that should concern us)1:11:21 – Is the solution still to eat “less” meat? 1:21:09 – Patron Question from Max: Are hotdogs Paleo?1:21:59 – Patreon Question from Yoni: How does Robb challenge his own beliefs and biases? 1:28:05 – LMNT electrolytes  and The Healthy Rebellion1:31:33 – Gratitude

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Ron Kauk. We tackled listener questions about bouldering without crash pads, favorite routes, the legendary “fight” in camp 4, the influence of native culture, how to stay present when projecting, and the plane that crashed in Lower Merced Pass Lake in 1977.Become a Patron to get access to the full episode! And support the podcast! *The full version is 1:47:11.

Dr. Tyler Nelson is the owner of Camp4 Human Performance and specializes in tendon loading, strengthening, and rehabilitation. We talked about blood flow restriction training (BFR), and how it can be used for injury rehab, active recovery, or getting stronger. We also talked about finger training, and why most hangboard protocols are more similar than different.Support the PodcastBecome a PatronJoin Facebook GroupShow Notes:  thenuggetclimbing.com/episodes/tyler-nelsonNuggets:2:18 – Doughnuts and wiffle ball6:08 – Overview of the conversation, and Tyler’s dad11:53 – Chiropractic medicine and watching his dad help people as a kid14:48 – Tyler’s education16:38 – Starting to climb in college18:43 – Wanting to work with athletes, and studying tendinopathy21:06 – Tyler’s path to C4HP (Camp 4 Human Performance) and the work he does now25:48 – Root cause28:29 – Tyler’s most common recommendation: more variation32:33 – How BFR (blood flow restriction) was created37:31 – What BFR looks like, what’s happening, and why it works45:41 – How you would use BFR for a shoulder injury, and literal vs. physiological intensity51:36 – How you would use  BRF to rehab a pulley injury54:18 – Why Tyler underpressurized the cuffs the first time he does BFR with an athlete56:33 – Should you try BRF at home?58:43 – A BRF protocol Tyler tried for finger strength training1:02:40 – How you might use BRF for training (big picture)1:05:20 – How often should you use BFR?1:07:03 – Repeaters vs. max hangs, and how to think about long-term finger training1:12:15 – Why is BRF useful as a short-term recovery tool?1:15:02 – Using BRF prior to your sessions, and for warming up for hard climbing 1:18:31 – Finger training doesn’t need to be complicated1:20:09 – Density hangs1:22:58 – Emil Abrahamsson, Keith Bar, and the “No Hangs” hangboard protocol1:31:20 – The optimal loading range for tendon pathologies, and why most strength protocols are more similar than they are different1:34:45 – Tendon stiffness, and how unloading can stiffen the system1:38:58 – Speculating about physiological explanations for why Emil’s program worked so well1:40:58 – Don’t get sweaty and tired on the hangboard, and separating hangboard training from our climbing workouts 1:44:58 – Finger anatomy, condiles, bone lengths, customized finger training1:52:33 – Doughnut eating1:53:46 – New tattoo1:55:03 – Guitar riffs1:57:20 – Tyler’s wife

Jason Kehl is a professional rock climber known for his highball bouldering ascents, and unique artistic expression. We talked about karate and how screaming helps his climbing, roof climbing in his parents' basement, a chronology of his haircuts, vans he’s lived in, having kids, bouldering with cargo nets in Hueco Tanks, and notable highball ascents like ‘Evilution’ and ‘The Fly’.Support the PodcastBecome a PatronJoin Facebook GroupShow Notes:  thenuggetclimbing.com/episodes/jason-kehlNuggets:2:05 – Karate6:48 – Power screaming and made-up words9:20 – ‘Count to Six and Die’ 10:47 – Growing up in a small town in Maryland, climbing trees, the basement home wall, and Jason’s go-to move15:53 – Parental support16:34 – Jason’s journey to bouldering, and climbing ‘Evilution’20:25 – Getting noticed for highballing, and bouldering ‘The Fly’ 25:15 – Joe’s Valley27:29 – Jason in High School, pocket protectors, and the weird kid’s lunch table30:51 – Developing his image, sponsorship, and performing for an audience32:45 – The competition disguise33:50 – Jason’s theme song35:25 – A chronicle of Jason’s hairstyles42:30 – The Dreaded Wudan Mullet43:30 – A chronicle of Jason’s vans47:35 – Falling in love with Hueco, and climbing in the summer52:30 – Are there any FAs left in Hueco?55:37 – Having kids, and focusing your time1:06:38 – Cargo nets1:17:35 – Social Media, and being a professional climber1:25:44 – Patron Question from Logan: What was the most difficult part of dropping everything to be a pro climber?1:28:01 – Odd jobs1:29:39 – Patron Question from Will: How did the NE influence his climbing? 1:33:16 – Patron Question from Nick: Do you ever go back and repeat dangerous climbs you’ve done before?1:35:53 – Gratitude1:37:40 – Don’t give away the beta1:41:22 – Reminders and stuff I’m excited about 

Allison Vest is a 3x Canadian National Champion in bouldering. We talked about her mindset after a recent competition, moving to SLC and training with her roommate Kyra Condie, goals and confidence, the downward spiral of failure, her training schedule, the secrets to one-arm hangs and campusing, having fun, Instagram challenges, and learning how to topout boulders.Support the PodcastBecome a PatronJoin Facebook GroupShow Notes:  thenuggetclimbing.com/episodes/allison-vestNuggets:3:24 – The climbing closet4:55 – World cup debrief, and the post-comp headspace11:23 – A mix of emotions12:49 – The motivation of a competition climber17:30 – Goals, confidence, and failure23:48 – How Allison and Kyra debrief competitions, and opposite personalities 24:40 – The benefit of not being teammates28:09 – Growing up in Canada and meeting Kyra Condie32:30 – Salt Lake City as the epicenter of training35:58 – Playfulness and “Fail Friday”41:47 – Instagram Challenges (backpack and shorts dynos45:06 – The standing splits challenge47:33 – Combining training with play52:43 – Priorities vs. powering through, and how Allison got the nickname “Big Al” 59:26 – Allison’s training volume, and comparing different high-level climbers1:03:11 – Campusing 1:05:42 – One-arm hangs1:16:25 – Shoulder strength1:17:41 – Christian Core’s hangboard philosophy1:20:07 – Grip positions1:21:52 – Allison’s hangboard schedule, and many different approaches that work1:25:38 – Starting to climb outside more1:27:36 – Topouts1:38:09 – How outdoor climbing compliments competition training1:45:20 – Patron Question from Jimmy: Most memorable competition moment?1:47:01 – Patron Question (anonymous): What does she miss the most about Vancouver/Squamish? And the least? 1:50:47 – Patron Question from Jordan: Can you introduce me to KJ Apa?1:52:31 – Jonas Brothers, Jumanji, and Robin Williams1:54:09 – Best decisions1:55:10 – Competition self-talk1:57:07 – Advice for young competitors1:58:06 – “More doesn’t always mean better.”1:58:45 – What is standing between Allison and the 2024 Olympics?2:00:01 – Grateful for community

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Shanjean Lee. We talked about her recent free ascent of ‘Freerider’ on El Cap in Yosemite, and had some good laughs along the way. SJ also shared some of the biggest mental challenges she faced during the ascent, and a very “memorable” (and hilarious) moment from the side of the big cheese. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 50:27.

Ethan missed the Q&A and had a question he wanted to ask me. ⁠

In Q&A 2, I tackle patron questions about party tricks vs. useful exercises, training for long-term goals and what I am doing to train for Just Do It, how to prepare our bodies for tweaky moves, podcast behind-the-scenes secrets, my experience with feeling light vs. feeling strong, how I manage my weight after an eating disorder, favorite workouts for sport climbing, octopus wrestling, and much more.Become a Patron:  patreon.com/thenuggetclimbing Facebook Group:facebook.com/groups/thenuggetclimbingPrivate Q&As:thenuggetclimbing.com/coachingShow Notes:  http://thenuggetclimbing.com/episodes/qa-2Nuggets:00:00 – Introduction, Patreon, New Facebook Group, and Private Q&As05:18 – Scott’s Question: Party tricks vs. useful exercises?11:05 – Brandon’s Question: How are you training for ‘Just Do It’? 20:49 – Nolan’s Question: Regarding JDI, which skills/strengths fall short for you, and which ones do you think are adequate? 23:56 – Nolan’s Question: Can you build your sport climbing pyramid and bouldering pyramid at the same time?29:02 – Conner’s Question: Is your current lifestyle (van, travel, podcast, etc.) financially sustainable? 31:11 – Jimmy’s Question: Favorite workouts for transitioning from boulder to sport mode?34:40 – Liam’s Question: How do we balance climbing or training in safe positions, with preparing our bodies for tweaky moves?37:20 – Alec’s Question: What does the edit process look like for you?38:20 – Alec’s Question: What do you talk about in your pre-show call?39:30 – Alec’s Question: Do you have any insights into learning to climb fast?41:40 – Alec’s Question: Do you have any proud ascents from Hueco?43:03 – Alec’s Question: How do you do weight training on the road?43:54 – Alec’s Question: Area’s you’ll plan on climbing in for the rest of the year?44:50 – Jeff’s Question: How does the sensation of feeling light compare to feeling strong?49:30 – David’s Question: How do you manage your weight, and how do you manage your thoughts linked to your eating disorder?53:54 – Emma’s Question: How can I get better at climbing technique? Is it as simple as climbing more?58:00 – Emma’s Question: What exercises beyond the hangboard are most useful for bouldering strength?1:00:12 – Casey’s Question: Any supplements you take? 1:02:02 – Casey’s Question: Tips for focusing before hard efforts on an onsight?1:03:38 – Casey’s Question: Any thoughts on where you’d like to settle eventually?1:04:33 – Casey’s Question: Any trashy TV you’ve been addicted to, or are you somehow immune?1:05:52 – Casey’s Question: How much do you love watching good dancers on the internet?1:06:34 – Casey’s Question: MAA match between 800 lb octopus and an 800 lb raccoon, who wins?1:07:27 – Casey’s Question: What are you grateful for?

John Long is an American rock climber and author, and one of the original “Stonemasters”. We talked about his early climbing at Tahquitz and Suicide Rock, life in Yosemite in the early 70s, climbing The Nose in a day with Bridwell and Westbay, most humbling moments, John’s new book Icarus Syndrome, and his recent article about alcoholism and drug abuse in climbing.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/john-longNuggets:3:33 – Nose picking, John’s nickname “Largo”, growing up in Indio CA, and being a part of two worlds6:56 – The state of climbing in 1953, John’s early sports, white water rafting, and hearing stories about climbing10:37 – Getting hooked on climbing12:07 – Climbing at Tahquitz Rock in 1971, and jumping on board with new-age climbing17:47 – Paisano Overhang30:23 – Hangover38:43 – Life in Yosemite in the 70s, and the rise of free climbing47:04 –  Camp 4 as a Babylon of rogues and boys club49:28 – Jim Bridwell54:23 – The Nose in a day59:58 – Question from Ron: The bivy at the base of the Gold Wall.1:04:08 – The cafeteria 1:06:54 – The Bob Lock Memorial Route1:13:11 – Transitioning away from being “Joe Climber”1:15:18 – Patron Question from Logan: Most humbling climbing moment?1:19:12 – The present vs. the past, and gravity as the great leveler1:21:56 – Question from Lena: What is more valuable in climbing, being a jack of all trades or a master of one?1:24:05 – Writing, Hollywood, and Rogue’s Babylon1:30:19 – John’s writing practice1:32:01 – Alcoholism and substance abuse 1:45:01 – Icarus Syndrome1:53:03 – Gifts and wrinkles1:54:01 – Gratitude

This full episode is available for Patrons right now! This is a teaser of a follow-up call with William Woodward. We talked about William’s sailing trip to Hawaii, living at sea for a month, being present, navigating digital minimalism as a business owner, top vanlife tips, how William and I each do our dishes, beta for showering, wiping your butt with wet wipes, my favorite things in my van, and what’s next.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:34:55.

Tom Randall is one of the Wide Boyz, and the cofounder of Lattice Training. We talked about Tom’s cellar, meeting Ollie Torr and starting a coaching company, how he and Ollie trained each other's weaknesses, having patience, key shoulder exercises, hangboard principles, stories from the Late Night Climbing Show, and Tom shared his insights into my own finger strength journey.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/tom-randallNuggets:3:35 – The cellar 6:47 – Patron Question from Felix: Why did Tom start Lattice Training, and how important is data?  11:25 – Meeting Ollie Torr and testing his finger strength14:15 – How Tom helped Ollie improve his endurance and efficiency, and a message about patience18:19 – What Tom did to get strong23:14 – Key TRX and rings exercises for the shoulders28:30 – My finger strength journey, and Tom’s insight into my training habits37:59 – Finger training methodology, and off-season vs in-season training45:50 – Is increasing training capacity (work capacity) a good goal?49:20 – Hangboard protocol principles54:47 – Patron Question from Sarah: Should new climbers “just climb” rather than train?59:29 – Question from Steve McClure: Common deficiencies in route climbers who want to improve their standard?1:02:39 – Question from Vijay: Relationship between finger strength and grade?1:04:12 – Question from Lena: Favorite non-crack climb?1:05:03 – Question from Lena: Most horrible crack climb you’ve ever done?1:05:55: Bonus question from Lena: If you could put Jacob Schubert on any crack climb, which would you choose?1:06:35 – Question from Nick: Balancing fun and hard work1:08:41 – The Late Night Climbing Show1:14:42 – The Lattice YouTube channel1:16:02 – Gratitude

Kyle O’Meara is a high-level boulderer, route climber, and successful climbing coach. He’s a total lifer. We talked about his early climbing and development in the PNW, some of his favorite first ascents, outdoor bouldering vs. indoor training, climbing and life goals, discovering coaching, leading by example, and sharing the love of climbing with his team.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/kyle-omearaNuggets:3:47 – Breakfast, day-old pastries, and experimenting with diet7:55 – Food diary, sleep, and eating enough 15:42 – Early days in Leavenworth19:32 – How Kyle started climbing, Merrimore Park, and planting the seed of coaching26:46 – ‘Rampage’, first Leavenworth days, and Squamish32:36 – Transitioning into sport climbing, his first 5.13,  37:16 – Kyle’s “Best of the best” list, and grading everything in Index grades42:12 – ‘Crown Jewel’56:01 – Outdoor bouldering vs. indoor bouldering/training, and trying to beat the system1:01:01 – Developing boulders by default and not by design, epics in Yosemite, and window cleaning1:09:33 – Best of the best boulders in Yosemite1:12:29 – Moving to Tahoe, discovering coaching, and Kyle’s path to improvement1:18:43 – What Kyle wishes he had done differently in the past regarding training, and perfecting the art of projecting1:24:01 – Climbing and life goals1:27:14 – Experience over strength1:28:41 – ‘Lex Luthor’, moving to Salt Lake, and coaching at Momentum1:36:45 – Leading by example1:41:17 – Themes among successful kids that Kyle has coached, and the contrast between Nathanial Coleman and Dalton Bunker1:46:25 – Staying above the line, and climbing frequency1:48:22 – Spending more days trying climbs, and how Kyle has integrated training1:52:07 – ‘The All-Around Routine’, and committing to a training cycle for the first time2:11:27 – Patron Question from Nolen: How does Kyle balance his performance in sport climbing vs. bouldering?2:16:54 – The power of the psych, and following your motivation2:20:26 – Patron Question from Lena: Top three footwork drills for kidlets?2:25:50 – Patron Question from Evan: When is Kyle (The Voice) going to record children’s books or guided meditation?2:30:34 – Gratitude

This full episode is available for Patrons right now! This week's follow-up call is with Katie Lambert. We talked about her recent haircut, and how that led to getting her body painted for a photo shoot. We also talked about Katie’s new goal to climb 300 5.13s by the age of 50, how she has been integrating outdoor climbing with training, and how she structured her latest sport climbing trip to the Red River Gorge. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 44:54.

This is part 2 of my conversation with Eric Hörst. We talked about the differences between Eric and his sons’ (Cameron and Jonathan) training plans, advice for parents who want to get their kids into climbing, how to train pinch and sloper strength, why Eric started PhysiVantage, and the importance of collagen for building stronger fingers.Discount code: “NUGGET15” for 15% off of full-priced PhysiVantage productsSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/eric-horst-part-2Nuggets:01:23 – Differences between Eric’s training vs. his sons, and why his sons played football11:40 – Maintaining climbing strength during football season15:08 – Patreon Question from Eli (advice for parents getting their kids into climbing)21:20 – Exposing kids to a variety of climbing styles22:53 – Patron Question from Jordan Cannon (5.14, or free climbing El Cap?), and Eric’s first 5.13c27:53 – Another Question from Jordan (would you rather see your kids climb 5.15, or free a hard El Cap route)32:50 – Patron Question from Gunter (how to train pinches and slopers)39:12 – Learning from other experts and coaches40:52 – What Eric is most excited about in training for climbing right now, and the Moonboard and other system walls as a game-changer45:16 – Proper nutrition, PhysiVantage, and protein50:02 – Crush52:00 – Collagen, and vegan and whey protein56:48 – How I think about taking supplements, and replacing beer with collagen ;)1:01:15 – Why we should eat collagen separate from meals (when we can), and collagen vs. protein timing1:10:42 – A life’s journey1:14:07 – Gratitude

Eric Hörst is the author of the international bestselling book Training for Climbing and the founder of PhysiVantage. We talked about his dual career as a meteorologist and climbing coach, early route development, how training has evolved, the roles of campusing vs. hangboarding in improving finger strength, why coaching is like 3D chess, and how to train your core.Discount code: “NUGGET15” for 15% off of full-priced PhysiVantage productsSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/eric-horst-part-1Nuggets:6:01 – Weatherman11:31 – Snowstorms, solving complex puzzles, and similarities between forecasting weather and training for climbing15:18 – The best send conditions17:38 – TV weather and developing routes in the New River Gorge18:56 – Eric’s first day of climbing21:15 – Patron Question from Max (Eric’s history climbing in PA, and early development at the New)24:29 – Patron Question from Adriel (the early days at the New River Gorge)27:27 – Favorite first ascents from the New 28:32 – Embracing bolting and sport climbing34:17 – The style of bolting in the 90s, becoming a student of climbing, and Eric’s first training articles38:24 – The training paradigm in the 80s (“climber’s don’t train”)40:56 – Early training experiments, wooden blocks on the rafters, pull-ups for slab climbing, and the revolution of climbing gyms47:42 – The modern “weekend warrior”49:13 – Early intuitive training methodologies, and the “shotgun approach” to training56:17 – Applying the 80/20 rule to training1:00:21 – The mental side of climbing, and not getting too focused on one training implement1:07:53 – Patron Question from Matt (the dos and don’ts of hiring a coach)1:12:33 – A new paradigm in connective tissue training1:16:40 – The different effects of hangboarding vs. campusing on finger tendons1:24:33 – How to combine hangboarding and campus boarding to balance performance and resiliency1:29:53 – Patron Question from Liam (benefits of linear and non-linear programs)1:34:59 – End range strength, and the 3D chess of coaching1:41:42 – Core strength, and limiting belief systems1:47:05 – Deadlifting1:52:43 – Weighted planks1:54:31 – Deadlifting + bouldering with small footholds1:59:16 – Reinventing your training, and sticking with things long enough to see if they work

This full episode is available for Patrons right now! This week's follow-up call is with Alex Johnson. We talked about sending ‘The Swarm’ V13/14, her 10+ year project in Bishop, CA. We also talked about how she prepared for the trip, how she and Bree balanced their climbing objectives in Bishop, taking time off, how to ramp back up after hitting a peak performance, planting a garden, and becoming domesticated.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 43:03.

Steve Maisch is a training legend and has been pursuing improvement in rock climbing for more than two decades. Jon Glassberg credits Steve’s training methodology for his recent send of ‘The Nest’ V15. We talked about Steve’s background in climbing and how he became interested in training, how he helped me add structure to my Hueco bouldering trip, and the 85% rule.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/steve-maischNuggets:5:10 – Ballet class6:20 – Steve’s beginnings in climbing, grad school, training breakthroughs, and first bad finger injury13:00 – Becoming interested in quantifying training, and observing the elites16:50 – How Steve and I connected, the Hueco training plan idea, and addressing individual needs in training 23:38 – Climbing strength26:33 – Underperforming vs overperforming your finger strength28:53 – The bouldering pyramid 31:40 – The 85% rule, and the strength sweet spot46:45 – Train your weaknesses and perform in your strengths, and battling Free Willy51:50 – Breakdown of the Hueco training plan, and antagonist training59:46 – Scapular lock-offs1:05:06 – How much we should be climbing, and making sense of different climbing schedules1:11:25 – Climb more days, or higher intensity?1:17:38 – Reconciling Daniel on Return of the Sleepwalker1:20:48 – Efficiency and muscle memory1:22:18 – The deload week, and getting stronger when we rest1:26:18 – The key elements of the boulder pyramid 1:29:16 – How to build up the pyramid season after season1:31:43 – How to maintain bouldering power during a sport climbing phase1:34:20 – Whether to maintain endurance during a boulder phase 1:38:26 – Gaining endurance through increasing strength1:40:06 – The plus/minus (+/-) system1:49:10 – Training on the boards, and designing different workouts  2:00:16 – Balancing training and performing2:06:51 – The Remond food bank2:13:14 – Injuries, Steve’s climbing goals, and rebuilding his pyramid2:19:55 – Preventing injuries, a foundation of lifting, and the benefit of building muscle in the right places2:26:10 – Gratitude

Ron Kauk is a legendary Yosemite climber. He recently received a Lifetime Achievement Award for his many accomplishments, within and beyond climbing. We talked about life in Camp 4 in the 70s, climbing ‘Astroman’ with John Bachar, influential music and books, stories from a brief career in Hollywood, doing the FA of ‘Magic Line’, his non-profit Sacred Rok, daily practices, connecting with Mother Nature, and much more.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/ron-kaukNuggets:4:17 – Out of the blue, and reflecting on a life of climbing8:19 – Sylvester Stallone, Wolfgang Gulich, and a brief career in Hollywood18:48 – Doubling for Tom Cruise, and working on films in Yosemite20:14 – “We would do anything to make $1000.”23:24 – Ron’s first wilderness trip at age 14, and early rock climbing28:43 – Rattlesnake Ridge32:33 – Climbing ‘The Nutcracker'35:17 – Catching rides to Yosemite, and Dale Bards bakery van38:07 – ‘Outer Limits’ with Bridwell39:28 – Ron’s first summer in Yosemite, and “all I needed to do was get there.”42:55 – A day in the life in Camp 4, and climbing The Nose in a day48:23 – Jimmy Hendrix52:40 – ‘Midnight Lightning’57:41 – Playful training, and 100 fingertip pull-ups1:00:13 – Catching waves, and freeing ‘Astroman’ with John Bachar1:07:53 – Carlos Casteneda, ‘Tales of Power’, and ’Separate Reality’ 1:13:47 – The end of the 70s, ‘To Bolt’, and ‘Magic Line’1:18:27 – “I am that waterfall.”1:20:19 – Mother nature, nurture, and becoming better caretakers1:21:47 – Sacred Rok, and the universe as our university1:26:15 – Sponsorship and performing1:29:34 – Ron’s vision for what climbing could be1:35:44 – Taking time in nature, and getting back to the basics 1:39:45 – Barefoot standing1:49:12 – Slowing down1:54:11 – Words from Alan Watts (the climber)2:03:30 – Questions from Alan 2:12:12 – The photograph2:15:56 – “We really are all connected.”2:19:21 – Follow-Up teaser, and show notes

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Ken Klein from the Climb Strong Team. We talked about Ken’s high school baseball coach, the documentary In Search of Greatness, and the 3 things we should be assessing as climbers.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:23:45.

Steve McClure is one of the best rock-climbers in the world, having made the FA of the hardest sport route in the UK at 9b (5.15b), at age 46. We talked about early hitchhiking stories, discovering sport climbing, the three parts of climbing ability, how to improve over the long haul, foot-on campusing, and much more.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/steve-mcclureNuggets:4:12 – Podcasts, and the desire to listen6:22 – Hitching13:58 – Growing up in the Northeast of England, and the climbing wall Steve built in his garage18:43 – Early climbing, and discovering sport climbing22:36 – Steve’s first E326:42 – Tenacity, and trying hard 29:22 – “It’s all down to motivation.” - Ben Moon34:16 – ‘Rainman’37:28 – Going with the flow vs. pursuing long-term goals  44:08 – ‘Mutation’, and Will Bossi  47:21 – “You make your own luck.”48:19 – Was ‘Mutation’ the first 5.15?49:54 – “You can’t have regrets.”52:32 – My (Steven’s) struggle with personal limits, how hard Steve was climbing at my age, and the good news for aging climbers56:17 – The mental and technical aspects of climbing57:42 – The three parts of climbing ability (technical, mental, and physical)59:46 – Foot-on campusing (aka laddering)1:08:30 – How Steve fits in foot-on campusing around other climbing and training1:12:27 – Question from Branko: How do you approach climbing at your local crag, after you’ve done everything? Do you only get on the hard stuff, or do you repeat any routes to continue building your pyramid?1:15:40 – How Steve approached each new season on Rainman, and adding more thought to his climbing gym sessions1:19:08 – Question from Adriel: One exercise to improve strength?1:22:00 – Question from Adriel: Who would win in an arm-wresting match between Steve and Dave MacLeod?1:23:34 – Question from Will: How does Steve balance training and recovery as he gets older?1:26:23 – Steve’s typical climbing schedule at age 50, and his routine for Rainman1:31:06 – Question from Anderson: Does Steve think his hardest climbing is ahead of him? What about his best?1:33:14 – Steve’s hardest climb (his onsight of ‘Nightmare’)1:34:26 – The best1:35:24 – Steve’s decision to move to Sheffield1:38:10 – Steve’s go-to breakfast1:39:49 – Writing, and Steve’s training diary1:45:26 – Gratitude1:49:29 – Frozen fingers, and Steve’s onsight attempt of ‘To Bolt or Not to Be’1:53:42 – The great equalizer1:56:52 – Steve’s Instagram and website1:58:52 – Pembroke, witnessing an accident, and rethinking risk

Heth Jennings is a Physical Therapist and Functional Medicine Practitioner who has been studying pain for over 20+ years. We talked about where pain comes from, how the brain uses pain to protect us, why chronic pain isn’t “just in our head”, how to rehab finger and elbow injuries, and other lifestyle interventions that help with recovery.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/heth-jenningsNuggets:4:10 – Heth’s background in physical therapy, functional medicine, and pain science6:55 – A new paradigm for understanding pain8:22 – “It’s all in my head.” and “It’s always real.”9:40 – Lorimer Moseley, and the hammer in the neck story14:50 – Red light blue light15:55 – The leg scratch  17:40 – Chronic vs acute pain21:09 – The mountain illustration of tissue capacity, the pain buffer, and how the brain’s overprotection leads to chronic pain24:19 – Rehabbing chronic elbow pain28:25 – Graded motor imagery using the Recognize App, visualization, and mirror therapy36:35 – “The point is always to get people back to moving.” 37:58 – Heth’s example of the brain loving us too much, and removing fear41:00 – The role of inflammation, assessing tissue damage, and rehabbing fingers and elbows47:28 – Heth’s recent finger injury, and how he rehabbed it50:35 – “Don’t flare up, but when you do, don’t freak out about it.”51:48 – What to do after a flare-up 53:31 – Heth’s protocol for rehabbing his finger injury56:02 – The theory behind eccentrics for tendon injury rehab57:04 – How do address different types of finger injuries59:27 – Heth’s thoughts on climbing open-handed while recovering from a pulley injury1:01:03 – Mirror therapy for amputees1:02:50 – Elbow rehab1:07:52 – Preventing recurring injuries, giving our bodies credit, and bioplasticity1:15:32 – What Heth has learned from his injuries, how he plans to move forward, and collagen + vitamin C1:19:50 – Heth’s thoughts on supplemental exercises for injury prevention1:23:57 – Heth’s thoughts on including finger ups or other isotonic exercises1:25:32 – Chronic inflammation, gut health, and stress1:28:35 – Why Heth recommends a low carb diet for many of his clients1:32:33 – Heth’s thoughts on carbs for metabolically healthy people and athletes1:38:37 – Carb backloading1:44:39 – Heth’s thoughts on counting macros and daily protein1:47:56 – Krispy Cream doughnuts, birthday cake, and popcorn and coke1:50:28 – Breathing and meditation, accepting where we are, and being kind to ourselves1:57:00 – Heth’s website, and social media2:00:26 – Gratitude

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Mercedes Pollmeier. I asked for clarifications about the J-Curl and passive stretching, and we tackled Patron questions about individual bony morphology, improving the back bridge, when and how to stretch the hamstrings, whether it is ever too late to begin training flexibility, and Mercedes made a case for why flexibility training is as important as strength training for athletes. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:20:32.Resources:Kit Laughlin - Moving Pelvis in Pancake Position  

Mercedes Pollmeier is a climbing coach with a master’s in human movement. We discussed key stretches for climbers, how to warm up for a limit session, whether or not static stretching reduces power, how to improve your flexibility in 6 minutes per day, and “food rules” from her recent book, Peak Nutrition.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/mercedes-pollmeierNuggets:5:14 – Wind and head colds8:29 – Mercedes trip to Red Rocks, and focusing on recovering 9:44 – Resting after a trip, deloading, and blood flow restriction (BFR) training13:30 – More about BFR and what it is used for22:34 – Mercedes background, current coaching practice, and programs25:12 – Masters in human movement 26:54 – How we learn to move better29:43 – Terminology: “mobility” and “flexibility”37:18 – Mobility prep/warmup for a climbing session40:51 – Warmup duration, and static stretching before climbing 48:14 – Appropriate intensity of warmup stretches49:59 – Breathing during stretching51:39 – Other warmup stretches54:52 – Side split, front split, and back bridge57:36 – Cycling flexibility and strength training, and variability1:01:47 – An example strength cycle, and changing accessory exercises1:04:29 – Flexibility as a skill, and where to start1:08:07 – Jefferson Curl (J-Curl)1:17:33 – Programming flexibility1:24:03 – Daily passive stretching/limbering session1:31:41 – Minimalist approach to the Side Spits in (6-minutes per day) 1:36:43 – Elevating hips and scaling flexibility exercises1:42:54 – How to fit flexibility in around other training1:47:36 – Time of day to stretch 1:50:08 – Does tightness make us stronger?1:53:27 – Calf stretching1:57:17 – Building strength in end ranges1:58:20 – Mercedes nutrition book: Peak Nutrition2:03:08 – Mercedes “food rules” (eat slow and eat until 80% full, and hydration)2:05:51 – How to connect with Mercedes2:07:16 – Gratitude

In this bonus episode, Matt Sparks joins me to celebrate Earth Day by talking about the environmental impacts of chalk, best practices, and by offering listeners a discount for Pika liquid chalk. Shop Liquid Chalk:pika.life/productsDiscount Code for 25% Off:NUGGETDISCOUNTMatt's Article:https://pika.life/the-environmental-impact-of-rock-climbing-chalk/

Natalie Duran is a “Proish Climber”, Ninja Warrior finalist, Guinness World Record holder, television host, actor, influencer, and scientist. We talked about her new rollerskates, growing up with the pressure to become a doctor, early YouTube fame, climbing structures, studying neuroscience, brain scans, overcoming fear, motorcycles, and making a TV show.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/natalie-duranNuggets:3:16 – “Today is Thursday!”5:04 – Natalie’s new roller skates6:46 – Learning in the shadows… 8:10 – Style transitions9:54 – Who is Ninja Natalie12:41 – Born to be a doctor, growing up with parental pressure, and discovering YouTube17:19 – The Cinnamon Challenge, sharing stories, and going viral21:40 – A day in the life25:02 – How to stay organized27:02 – “The theme parks are closed so I made my own.”29:09 – The police code31:46 – The swing33:27 – Natalie’s gym circuit35:22 – Maintaining ninja abilities, and Ninja Warrior gyms 37:50 – Coaching ninjas39:07 – Brain scans, fear, and breathing43:52 – Running across the South African desert, and “Just Keep Swimming”45:26 – Thinking about emotions analytically, the placebo effect, and mindset47:47 – Discovering climbing, Natalie’s first car, and early competitions52:04 – Current climbing, and integrating climbing into daily play53:27 – Partnership, sneaking into buildings, and climbing cranes55:22 – Natalie’s goal of producing her own reality TV show1:00:01 – Stunt motorcycle riding and skydiving1:01:32 – Keanu Reeves and Jason Momoa1:03:30 – Motorcycle playlist1:04:57 – Emotional growth1:07:31 – Alone time, and gratitude journaling1:09:45 – Grateful for not having covid, and not being arrested1:10:41 – Snowboarding1:12:06 – Mom’s fight with cancer1:13:53 – Kid’s movies1:15:13 – Reality TV shows1:16:30 – Wipeout, and meatballs1:19:26 – Superhero outfit1:20:33 – The tucked-in side braid1:21:23 – Ninja Natalie’s superpower1:21:59 – Excited to travel again1:22:43 – Current work on Ninja Warrior obstacles1:23:45 – Natalie’s Instagram @ninja_natalie and website ninjanatalie.com1:24:46 – “Live every day like you’re a superhero. You don’t know what you are capable of unless you attempt to push past your limits.”

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Jon Glassberg. We talked about sending ‘The Nest’ (his first V15) and breaking down barriers as a “big” climber (6’3”, 190 lbs), we talked about some of Jon’s milestone’s over the years, how he trained his power endurance after sending the stand start’, projecting tactics, keys to success, washing his hands before tries, and more. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:00:20.

Christophe Bichet is a world-class rock climber and a motivational speaker. He was born with a rare blood disorder called Fanconi Anemia and is also a cancer survivor. We talked about climbing as a metaphor for life, finding your “why”, learning new skills, how to achieve world-class endurance without training endurance, and holding on and letting go.GoFundMe for Kyler:https://www.gofundme.com/f/throw-down-for-kyler-pallisterSupport on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/christophe-bichetNuggets:6:55 – Christophe’s dimensions, and Fanconi Anemia8:50 – What I remember about Christophe, and why he doesn’t like knowing names and grades of routes12:14 – How Christophe relates to his accomplishments13:43 – ‘Big Mac’, Smith Rock, and why guidebook grades feel irrelevant to Christophe17:22 – How grades become limits18:49 – Growing up feeling different from his peers, feeling isolated, and regaining self-esteem through rock climbing20:59 – Living each day as if it was your first day vs. last day 23:59 – Christophe’s many eclectic interests26:34 – Gracefully saying no, and asking “Why”29:42 – Awaking people’s vitality, and the climbing metaphor: grabbing on to what is essential, and learning to let go32:13 – Cancer, and the grand piano bill37:14 – Letting go of his identity as a sick person38:34 – Approaching learning new skills like learning a new route41:50 – Learning from people who are better than us, and a common trap to avoid44:02 – How Christophe achieved endurance through training efficiency47:09 – Pretending to be someone you admire52:45 – Amy 55:33 – ‘Spank the Monkey’, and dedicating an ascent to a lost friend1:00:28 – “Stop and breath in the awe of being alive.” - Amy Frohnmayer Winn1:02:25 – Grateful to live in the mountains and have a daughter1:05:10 – Be light

Megan Mascarenas is a multiple-time World Cup gold medalist and the 2016 Open National Champion in bouldering. She is currently 23 years old. We talked about her fascination with puzzles, why she retired from competing in 2017, discovering a new self-identity outside of climbing, pole dancing, getting back to climbing, her goal to climb V14, and current training.Support the Podcast:patreon.com/thenuggetclimbingShow Notes:http://thenuggetclimbing.com/episodes/megan-mascarenasNuggets:6:45 – Tuna sandwich and coffee9:19 – Whiskey (the dog, not the alcohol)10:35 – Sunday mornings11:07 – Rubiks Cubes15:20 – Megan’s cloud puzzle16:00 – The puzzle addiction, and becoming a climber at age 218:45 – Siblings and coaches22:33 – Retiring from competition and transitioning away from climbing26:04 – The two sides of freedom, and the path to medicine 29:26 – How Megan achieved a 4.7 GPA in high school, and getting an A- in Rock Climbing class 31:56 – Losing a chunk of herself when she stopped climbing, and getting back into climbing 33:26 – Hindsight is 20/2034:42 – Pole dancing39:46 – Applying pole strength to climbing40:52 – Megan’s current pole dancing “project”41:56 – Megan’s outdoor climbing goals in RMNP,  and current training45:08 – Pole dancing = barndoor training45:51 – Preparing for ‘Jade’, and outdoor vs. indoor climbing48:10 – Advice for new/young climbers 49:26 – Advice new/young climbers should ignore, and what Megan wishes she had done differently50:44 – Magic Wood and ‘New Baseline’52:43 – Question from Jimmy: Any tips for calming nerves during competition finals?54:25 – Competition rituals55:42 – Megan’s self talk when she is getting shut down by a climb56:41 – Question from Jeffrey: What made you so dominant as a young female competitor?57:51 – Megan’s drive to improve, and dealing with growing expectations 1:00:04 – Question from Jeffrey: How do you view climbing vs. training, and has that changed as you have gotten older?1:01:17 – Board climbing1:03:39 – Making up boulders and working on weaknesses1:05:19 – Megan’s favorite pun1:06:10 – Dinner party guest1:07:41 – Singing in the car1:08:18 – The Golden Axe1:09:04 – Happiest climbing day1:09:45 – The ups and downs 1:11:24 – What Megan would want a new best friend to know about her1:12:13 – The Incredibles, mind reading, and superhero colors1:13:25  – Molecules1:14:26 – Gratitude1:15:02 – Math1:16:02 – Zion1:17:09 – Enjoying the path

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Natasha Barnes. I asked for your questions for her on Instagram, and we tackled a wide range of topics including in-season training, shoulder mobility for climbers who lift weights, whether we should tape injured fingers, recommendations for aging climbers, why climbers shouldn’t be afraid of bulking, dealing with lower back pain, training “the position”, cactuses vs succulents, Moose the cat, printer issues, and maintaining the power mullet. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 2:06:41.

In this Q&A, I tackle some of my patron’s most burning questions about how we getting stronger, takeaways from my experiments with nutrition and intermittent fasting, dealing with injuries, favorite training playlists and climbing books, life on the road, patterns I’ve noticed among high performers, dream guests, recommendations for first-time trainers, and much more.Support on Patreon:  patreon.com/thenuggetclimbing Learn more about Q&As:thenuggetclimbing.com/bonus-contentShow Notes:  thenuggetclimbing.com/episodes/qa-1Nuggets:00:00 – Q&A introduction, Patreon tiers, and format06:53 – Nico’s Question: Tactics for mini-projects/quick ticks?12:47 – Tony’s Question: Least favorite climbing shoe?14:15 – Tony’s Question: If you could do an episode with one deceased person, who would it be?14:49 – Tony’s Question: Favorite climbing-related book?15:50 – Tony’s Question: Worst climbing bodily function story? 17:00 – Emma’s Question: How does training work, and what is happening in our body when we get stronger?27:16 – Emma’s Question: Recommendations for training with a knee injury?30:34 – Emma’s Question: Should I train my good leg while my other leg is injured?31:44 – Katie’s Question: What inspires you the most aside from climbing?33:34 – Adrian’s Question: Why did you stop intermittent fasting?35:39 – Ted’s Question: Will carbs help me get stronger faster coming from a keto diet? And what changes have you made to your diet that have made a difference?41:16 – Jasna’s Question: How do you mentally deal with injuries? How do you redirect your psych when dealing with a climbing injury?50:35 – Darren’s Question: When are you going to tell us about anorexic Steven? And was it worth it?51:32 – Jimmy’s Question: 3-week or 5-week training cycles: have you tried both? Which do you prefer?54:58 – Jimmy’s Question: Favorite training playlist?56:07 – Adriel’s Question: Advice on working through mental blocks, like fear of falling?  1:00:23 – Adriel’s Question: How much can you train a month sustainably?1:03:24 – Adriel’s Question: Tips for hard finger cracks? (5.11 and up)1:06:07 – Heather’s Question: Advice for someone who is interesting in training for the first time?1:12:57 – Heather’s Question: What have you learned about yourself living in the van? And is this lifestyle sustainable for you?1:17:01 – Heather’s Questions: What are some of your biggest climbing takeaways? Where would you be without climbing, and what has made you the climber you are today?1:22:01 – Casey’s Question: Do you train on the road? If so, how?1:23:19 – Casey’s Question: How are you structuring your Hueco trip? 1:26:47 – Casey’s Question: Why does everyone say your van smells good even if they are vegan? Is it because everyone needs beef? (just kidding… kind of)1:27:32 – Casey’s Question: Bouldering diet vs. sport climbing diet? 1:28:35 – Casey’s Question: Favorite other podcasts?1:31:00 – Casey’s Question: Thoughts on flexibility?1:32:21 – Casey’s Question: Thoughts on warming up?1:34:20 – Casey’s Question: If you could press a button and go anywhere, where would you go each day of the week?1:37:11 – Steve’s Question: What patterns have you seen emerge among the high performers you’ve interviewed?1:40:04 – Steve’s Question: Living on the road full time, do you ever get sick of it and just want to settle somewhere for a year?1:41:13 – Jeffrey’s Question: Top 3 dream guests to interview?1:43:45 – Jeffrey’s Question: What’s the most common weakness you see among top climbers?1:45:40 – Ilkka’s Question: What about the ethical side of eating meat?1:49:08 – Wrap up

Chelsea Murn is a climbing and business coach, and the founder of Lady Beta Coaching. We talked about making 100k in her first year of climbing coaching, recommendations for new entrepreneurs, getting uncomfortable, investing in ourselves, scarcity vs. abundance, rewiring our limiting beliefs, money mindset, and Hogwarts letters.Support on Patreon:  patreon.com/thenuggetclimbing Show Notes:  http://thenuggetclimbing.com/episodes/chelsea-murnNuggets:5:04 – Chelsea’s morning routines, and scheduling similar things on specific days8:45 – Batching, and Do Not Disturb mode12:20 – Creating boundaries, and making time to enjoy  climbing13:33 – Having a coach 16:24 – Being empowered and validated by other women in her business school17:58 – Making $220k last year, and the story of climbing her first 5.13b at Deep Creek24:19 – Description of Deep Creek27:11 – Making $100k in her first year as a climbing coach, and getting started in business coaching32:59 – Example clients and businesses36:11 – How Chelsea thinks about investing in herself, scarcity vs. abundance mindset, and being uncomfortable39:40 – “I was uncomfortable every day of 2020”42:52 – Building a business and not a hustle47:33 – How much Chelsea works now50:12 – Working toward a 7-figure business, and the minimum effective dose52:05 – Coming up with bad ideas, fear of being seen, and having the courage to take the first step57:30 – Backpack full of rocks58:53 – My failed leaps before the podcast, fourth try is the charm, and playing the long game1:04:14 – Doing meaningful work, creating value for people, and getting paid enough to do it again and again1:07:22 – Patron Question from Kyle: Advice for someone getting started in the climbing industry, and moonlight vs. taking a big leap?1:10:21 – Money mindset1:18:03 – Looking for evidence for limiting beliefs, and scarcity mindset in relationships1:20:49 – Journaling, and writing down “opposite reasons”1:22:21 – Brain rewiring: what is it?1:24:47 – Chelsea’s experience with route setting, and rewiring her belief about her own worth and strength1:28:51 – Chelsea guides me through brain rewiring my money mindset1:32:34 – What brain wiring does, the mechanisms behind why it works, and my homework1:37:12 – Being open with goals, charging what you are worth, and redefining success1:42:09 – Patron Question from Curtis: What trends are you seeing in your clients who are having performance breakthroughs?1:44:02 – “Vanity metrics” vs. how you feel1:44:31 – Chelsea’s current brain rewiring practice, and what she is working on herself right now  1:47:18 – Why Chelsea doesn’t read business books, and my thoughts on how to navigate the information age1:51:14 – Chelsea’s favorite fantasy books1:53:16 – The Hogwarts Letter, and Chelsea’s Hogwarts house 1:55:25 – Grateful for sun and to be moving1:56:31 – Upcoming offerings from Chelsea1:58:11 – The LadyBeta Podcast2:00:32 – “If you know you were meant for something more, you were.”

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Ben Herrington. We talked about the treasure hunters mindset and clues to look for when developing new boulders, go-to tools for cleaning a new line, how to suss out moves off the deck, building landings, Ben’s new gym in the Tri-Cities, WA, and setting himself boulders that attack his weaknesses.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 47:14.

Leif Gasch has been a climber for over 25 years and now works as a trainer and coach. We talked about his path from construction to coaching, balancing training with a physically demanding job, how to be a better weekend warrior, mini-goals, breaking into new grades, warming up for hard redpoints, and much more.Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/leif-gaschNuggets:4:36 – “Back porch kind of a deal”5:28 – Living on the road during covid, and moving back to Lander8:06 – The pod, Leif’s first trip to Hueco with Scott Milton, and sending Frogger11:18 – Years of cherry-picking, new development in Hueco, and becoming a guide12:51 – Early carpentry, becoming an electrition, and building a house15:40 – Growing up on a ranch, hunting, and climbing Devils Tower17:54 – Climbing in Cody, ‘The Fuz’ climbing gang, teaching, and falling in love with climbing21:45 – “You come to Lander, you gotta bring your own job!”23:32 – Living with artists, ‘The Plague’, and Leif’s intro to training for climbing25:46 – Lifting weights in college, and the rocket ship analogy29:12 – Sticking with the training process, “it takes time”, and Leif’s first 5.14b35:57 – Learning to stick with it, mental carry over, and testing to be an electrition38:38 – Moving away from the trades, relating to blue collar workers, and starting SUBSTR842:04 – How Leif educated himself to become a better coach, remote vs. in-person coaching, and being receptive to critique45:42 – The PCC49:06 – The 75/25 rule, and designing skill drills54:40 – On the wall tension building, crunches, and the shortcomings of limit bouldering58:56 – Core tension, the posterior chain, and an example of building tension on the wall1:02:39 – The benefit of having a specific goal1:04:19 – The drill Leif learned from Kris Hampton at Power Company, and learning to create more tension through the feet1:07:10 – Patron Question from Donovan: What should I work on to break into 5.13?1:19:50 – Patron Question: How can I be a weekend warrior?1:31:53 – Mini goals1:34:31 – Patron Question from Tyler: Tips for non-professional climbers?1:39:03 – Patron Question from Matt: Recommendations for someone who works a physically demanding job in the trades?1:43:49 – Patron Question from Moritz: Leif’s weight when he climbed 5.14b?1:45:38 – My restricting eating story, training heavy, and being an opportunivore1:54:40 – Patron Question from Moritz: Can Leif do a front lever yet?1:56:43 – Patron Question from Nolan: What does your warmup look like for a hard redpoint?2:05:14 – Patron Question from Steve Bechtel: How did Leif deal with and get past a severe finger injury?2:16:01 – ‘Strawberry Roan’2:26:01 – Patron Question from Darren: Send goals or dream route in Lander?2:31:11 – Patron Question from Darren: Does it feel like a disadvantage being a big dude pulling on small monos in Lander?2:33:08 – Grateful for friends and family 

In this solo episode, I share my experience with an eating disorder. I talk about how an inaccurate DEXA scan and a desire to climb harder spiraled into body dysmorphia, failure, and shame. I also talk about what led me out of it, reframing the way I think about weight, key lessons and takeaways, where I am at now with weight and diet, and how I plan to move forward.Support the Podcast:patreon.com/thenuggetclimbingShow Notes:thenuggetclimbing.com/episodes/my-eating-disorder

Carlos Tkacz is a teacher, author, and lover of literature. He also lives in a van and climbs V13. We talked about many things, including a reading list given to him by his friend, impactful quotes, lessons learned from students, starting climbing in his 20’s and discovering training, writing a training book, self-publishing sci-fi novels, public speaking advice, and sharing ideas.Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/carlos-tkaczInstagram Links:@boulderbushido@thenuggetclimbingNuggets:2:35 – The record button3:37 – Stickers and paintings6:37 – Books from the reading list11:16 – James Baldwin quote12:38 – How Carlos uses Instagram16:16 – ‘Turbulence’ and East of Eden 22:45 – Plans to go back to school for a Ph.D. in Literature, and living in a world of stories26:18 – The moment Carlos knew he wanted to be a teacher31:01 – Teaching Communication 10134:54 – Public speaking advice #1, and the fight or flight response38:38 – Public speaking advice #239:17 – “Drink deep or not at all.”43:02 – Zen Buddhism, and being skeptical of little enlightenments44:11 – “The sign of a true education is to be able to entertain an idea without believing it.”47:50 – Mr. Ruff, and writing an editorial about gay marriage49:33 – Two great stickers49:54 – Living on public land in Bishop and taking a year off52:05 – Quarentraining, and social connection through climbing56:20 – Sending ‘Diabolique’ and becoming a climber at age 2359:01 – Resonating with Patxi Usobiaga’s masochism in ‘Progression’1:02:43 – Carlos’ climbing progression, ups and downs, and the broken pinky story1:07:04 – Shifting to focusing on bouldering1:08:03 – Early training iterations, Taco Bell + bananas, and moving the pieces around 1:11:20 – Writing a training book on accident1:14:50 – The Japanese team, and top outdoor boulderers1:17:25 – Jimmy Webb, gymnastics, survivorship bias, and structure as a tool for resilience1:20:43 – Overview of ‘Training 102’ and Carlos training philosophy1:27:31 – Drills, and higher intensity core exercises 1:30:17 – Rotating exercises and addressing weaknesses, and programming1:32:39 – Training friends and testimonials1:35:33 – What a typical week of training looks like, climb outside, and how Carlos trains within a year1:38:35 – The nutrition chapter, eating disorders,  Carlos’ experience with vegetarianism and veganism, and his current way of eating1:41:36 – Eating the same thing every day1:42:49 – Planning nutrition, eating more, and becoming more flexible1:45:37 – The food industry and the unique challenge of balancing a healthy outlook on food and weight1:46:25 – The ‘Light’ documentary, and finding the line1:47:47 – Scarcity vs. opulence, discipline as a path to freedom, and Carlos’ upbringing1:59:26 – Carlos’ Sci-fi novels, and writing a thousand words per day2:04:03 – Two different types of creatives, and using his first few books as practice2:05:05 – Plot overview of The Void Within2:10:07 – Star Trek vs. Star Wars, Captain Pips, and Carlos’ conversion story and swearing off violence2:11:51 – Losing the mental battle in Hueco, and making a trip to Roy2:14:52 – Gratitude2:17:00 – Excited with sharing ideas with students2:20:40 – Where to connect with Carlos

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Emily Harrington. We talked about her send of ‘Golden Gate’ in a day, finding flow state after a minor head injury, using two pairs of TC Pros to climb the Monster Offwidth, her recent trip to the VRG, how she has trained Adrian (her partner) to climb his first 5.13b, and favorite pancake toppings. You can get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 36:17.Learn more: thenuggetclimbing.com/follow-ups

This is part 2 of my conversation with Dave MacLeod. We talked about key points from Dave’s book 9 Out of 10 Climbers, how he uses flexible programming to train around the weather in Scotland, his current carnivore diet experiment, and listener questions about aging, piles of eggs, disordered eating, fatherhood, Scottish climbing, and more.Support the Podcast:patreon.com/thenuggetclimbingShow Notes:thenuggetclimbing.com/episodes/dave-macleod-part-2Nuggets:(00:00:00) – Intro(00:04:10) – Why Dave wrote ‘9 out of 10 Climbers Make the Same Mistakes’(00:11:09) – Using ‘9 out of 10’ to discover your own individual pitfalls, and why Dave has become more and more interested in lifestyle(00:15:28) – Using your climbing partners as mirrors, changing your circumstances, and the shortcut to sending your project(00:21:00) – Dave’s common pitfall—quality recovery(00:22:25) – Productivity and the value of having a home wall(00:26:30) – “Bouldering is king”, and how Dave fits indoor bouldering sessions around outdoor climbing(00:31:47) – How Dave uses flexible programing for his training(00:37:01) – Periodization as a tool for introducing variety(00:38:52) – Fingerboarding on the same day as bouldering and Dave’s thoughts on which to do first(00:40:33) – The “one-minute-per-move” rule(00:42:40) – Patron Question from Adriel: Any advice for maintaining a positive growth curve as you age? What does Dave think the upper age limit is for hitting peak performance?(00:48:23) – Dave’s take on how much protein to eat per day(00:49:39) – Dave’s current carnivore diet experiment(00:57:10) – Sport climbing on a ketogenic diet(01:07:20) – Patron Question from Charizze: How many eggs make a pile of eggs?(01:10:17) – Patron Question from Maria: How do manage the strength to weight ratio through diet, while avoiding falling down the rabbit hole of energy deficiency and/or disordered eating?(01:16:42) – Patron Question from Mike: Dave, you’re a hero, but I’ll be honest, much of the climbing in Scottland looks chossy and overgrown. What crag should a climber from the US visit to correct that misconception?(01:19:07) – What time of year is best to visit Scottland to climb, and the “24/8”(01:22:23) – Patron Question from Laurent: How do you balance fatherhood and climbing? Any secret beta for a new father who’d like to keep improving at climbing while being present in his daughter’s life?(01:25:59) – Patron Question from Eric: Any recommendations for injury-prone climbers?(01:30:50) – Favorite discipline of climbing(01:32:05) – Last meal(01:32:39) – Recommended books(01:36:24) – Advice for his 20-year-old self(01:37:26) – Advice for his 30-year-old self(01:39:52) – Defining climbing moments(01:42:14) – One of the best decisions Dave has ever made(01:42:54) – Gratitude(01:44:21) – Excited to focus on climbing

Dave MacLeod is a professional climber from Scotland and might be the best all-around climber in the world. Dave also has two master’s degrees and has authored two books. We talked about improving from 13d to 14d in 18 months, the ritual of approaching the fingerboard, how to reduce the risk of tendon injuries, interpreting scientific research, nutrient density, and more.Support the Podcast:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/dave-macleod-part-1Nuggets: (00:00:00) – Intro(00:04:26) – The hardest thing Dave has ever downclimbed (00:09:06) – Downclimbing for climbing up?(00:09:57) – Going from 8b to 8c+ (13d to 14c) in 18 months as an experienced climber(00:17:06) – Dave’s thoughts on fingerboarding 6-days per week vs. 2-3 days per week with longer sessions(00:21:57) – Becoming less sure about things as time goes on, and the endurance study example(00:24:25) – Dave’s theory about level of effort as the key to finger strength gains(00:27:42) – The ritual of approaching the fingerboard, and pouring your passion for climbing into every set(00:29:23) – The binary nature of climbing(00:31:09) – How important each of the three ingredients (fingerboard, circuits, running) were to Dave’s jump from 8b to 8c+(00:34:58) – More details about Dave’s outdoor circuits(00:41:08) – Accounting for elite climbers who train vs. just climb(00:47:12) – Hanging straight arm vs. bent arm, and considerations for Golfer’s Elbow(00:50:54) – Learning about tendon injuries for ‘Make or Break’, theories on why tendons fail to adapt, possible environmental factors (sunlight, blood sugar, and linoleic acid), and what Dave is doing to reduce his own risk of tendon injuries(00:57:14) – Dave’s thoughts on linoleic acid and seed oils(01:02:06) – Epidemiological studies vs. interventional trials and experimental studies, and eggs and red meat as examples(01:15:58) – Looking at diet through the ancestral lens(01:20:10) – Dave’s recommendation to focus on nutrient density (regardless of dietary preference)(01:24:22) – Getting interested in nutrition because of weight and seeking simplicity(01:25:52) – Fingerboard grip selection, my recent half crimp assessment, and Chirs Sharma’s crimp grip(01:33:55) – Training difference edge sizes vs. sticking to a basic 20mm, and thoughts on small hold training (10mm and below)

In this bonus episode, I chat with Blake Cason about ClimbWell, and upcoming retreats for Spring 2021. Blake explains what ClimbWell is all about, who the retreats are for, what to expect from this 4-day experience, and talks about her fellow coaches and their vision for future events. 10% Discount Code:“NUGGET10” Learn More about Sign Up:climbwell.co/retreatRetreat Dates and Location:April 8-11  in Veyo, Utah(Second retreat has been canceled)

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Blake Cason. We talked about sending her multi-season project ‘Joe SixPack’ at the VRG, transitioning in and out of training phases, embracing curiosity to overcome fear, and reflecting on lessons learned.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 33:57.

Kai Lightner is a professional climber and the founder of Climbing for Change. We talked about how Kai discovered climbing, his reflections on an eating disorder, the importance of flexibility for tall climbers, early racist encounters, starting a non-profit to help open doors for other people, and some of Kai’s favorite training music.  Support Climbing for Change:  donorbox.org/climbing-for-change-launch  Support the Podcast:    patreon.com/thenuggetclimbing  Show Notes:   http://thenuggetclimbing.com/episodes/kai-lightner  Nuggets:  2:53 – Tension boarding, creativity in climbing, and Kai’s first experience with hangboarding  6:55 – Kai’s go-to training music  8:01 – Halloween costumes, and the Tupac and T.I. quotes Kai shared in his graduation speech  10:39 – The Olympics, Kai’s early role models, Chris Brown’s music, and Kai’s mom  11:24 – Growing up climbing everything, the flagpole story, and Kai’s first day in a climbing gym  16:16 – Kai’s first climbing gym, climbing on the same route to prepare for nationals for five years, and driving 6 hours to get coaching  19:13 – Getting into competitions climbing, and most memorable competitions from 14 years of competing  22:15 – Going climbing outdoors at the New River Gorge, being the only black people in a 50-mile radius, and navigating unwelcoming areas  25:19 – Kai’s first racist encounter, and “the race talk”   28:25 – Outdoor climbing as a break from the pressure of competitions, and taking a break from competing to go to college on a full scholarship  31:01 – ‘Reflections on My Climbing Journey’, and Kai’s struggle with an eating disorder  36:33 – Quick vs. sustainable, and finding a better way to be better  38:10 – Thinking about food in a healthier way, climbing 5.14+ at 5’3” and 6’3”, and adapting to a grown-up body  40:27 – Kai’s feelings about projecting, and his longest project to date  41:59 – How Kai’s training has changed as an adult, a typical week of training, and Kai’s coach  45:40 – Looking up to Adam Ondra, stretching for one hour every morning, and Kai’s drop knee stretch  52:05 – Why being more flexible = being a better climber  53:38 – Why Adam Ondra is the best  55:00 – Feeling more complete as a person by helping people  56:04 – Kai’s thoughts on climbing pace  58:31 – Patron Question: What is it like being the tallest professional climber out there? Does Kai run into any situations in which he thinks, “Damn, I wish I were shorter…” If so, how often?  1:01:35 – Patron Question from Joe: I’m 6’5” and I wonder if Kai has any rules or beta for climbing through scrunchy moves that you can’t reach past?  1:02:42 – Volunteering with diversity and inclusion organizations, opening doors for others, and bridging gaps  1:07:29 – Climbing for Change (C4C), partnering with One Climb in Atlanta, and launching scholarships for individuals  1:10:47 – Patron Question from Nathan: What challenges have you faced in developing C4C?  1:12:18 – How to donate to C4C  1:13:03 – Patron Question from Nathan: What are the benefits of having your mom as a coach? What are some of the difficulties?  1:16:34 – Patron Question from Nathan: Do you think you will ever get into trad climbing? How about big walls?  1:18:11 – Kai’s (very impressive) trip to the Hurricave, and aspirations to climb 5.15  1:21:12 – Patron Question from Anna: Having grown up in the spotlight, how does Kai view his private life vs. his public life, and does he struggle to find a balance?  1:23:43 – Patron Question from Sarah: If you could get every young climber to internalize one message what would it be?  1:25:24 – Most recent meal, Asian food, Cheetos, favorite songs, and the crying laughing emoji  1:30:27 – Family  1:31:04 – Excited about Climbing for Change  1:31:57 – Instagram, outfits, and sharing experiences to help others  

Matt Segal is a professional rock climber and the founder/owner of Alpine Start, a company that makes “Instant Coffee That Actually Tastes Good”. We talked about how Matt got started in climbing, his nickname ‘Miami Vice’, early mentors, losing friends in the mountains, recovering from a paragliding accident, starting a business, and innovating new products.  Alpine Start Kickstarter:  https://www.kickstarter.com/projects/mikeycrouch/alpine-start-with-benefits  Support the Podcast:  patreon.com/thenuggetclimbing   Show Notes:   http://thenuggetclimbing.com/episodes/matt-segal  Nuggets:  2:49 – “Still starting at the bottom and trying to go to the top”  3:53 – Miami Vice, training at a young age, Tony Yaniro, and the PCA   7:19 – Matt’s first highball in Hueco  13:32 – Mentorship of Eric DeCaria, Micah Dash, and Jonny Copp  17:55 – Losing friends  20:13 – Yuji Hirayama, kids bicycles, and Beat Kammberlander  22:10 – Studying Tibetan Buddhism and Psychology in school  25:07 – The beginning of Alpine Start, and Matt’s role with the company  32:00 – “You should surround yourself with people that are smarter than you.”  34:12 – Hiring good employees  36:59 – Waterproof Mini Notebook  37:57 – Matt’s writing practice, and writing letters that you don’t send  39:13 – Fulfilment and focus   39:59 – Paragliding with Cedar Wright, and Matt’s accident  44:44 – Recovery, skiing, and building back up to 5.14  47:07 – Returning to trad climbing, and trying ‘The Path’  49:06 – Calming his mind for a headpoint attempt   49:45 – Patron Question about Matt’s accident, dark times, and “My number had been called”  52:41 – Another Patron Question, and unfinished business  54:22 – Patron Question: Any tips for training for trad climbing specifically?  55:44 – Patron Question about small gear, and Matt’s story about ripping gear in China  59:16 – Sneaky ways to equalize gear  1:00:25 – Climbing ‘Primate’ in the Flatirons  1:01:33 – Cutting his hand open at a silent zen retreat, proving the doctors wrong, and teaching Ethan Pringle how to trad climb  1:03:46 – Takeaway from the Bugaboo saga, and “partnerships are way stronger than names and grades”  1:04:58 – Grateful for wine, and cooking  1:07:27 – New products from Alpine Start and the Kickstarter (link above in show notes)  1:10:49 – Matt’s upcoming St. George trip  1:13:08 – The project on Mt. Hooker, local projects, and Matt’s cooking/climbing mashup road trip  1:16:26 – Freedom of the Wheels …2?  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Mike Doyle. We talked about some of the exercises that have helped Mike in his recovery from his elbow injury, working with Natasha Barnes and retraining his brain to reduce pain, and Mike shared his go-to hangboard protocol for maintaining finger strength throughout the year between training blocks. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 30:04.

This is part 2 of my conversation with Jon Glassberg. We talked about flexibility training, how Jon uses the MoonBoard and why he thinks it is such a useful tool, why how he structures a six-week training block, an example training day, the value of training with a partner, favorite Louder Than Eleven films, and foreign haircuts.  Support on Patreon:   patreon.com/thenuggetclimbing   Show Notes:   http://thenuggetclimbing.com/episodes/jon-glassberg-part-2  Nuggets:  4:34 – Flexibility training, and the pain cave  10:34 – Jon’s improvement in the spits  13:30 – Why splits training probably isn’t that important, and practicing climbing in a small box  14:56 – The distinction between training vs. just bouldering in the gym, and the value of the training boards (MoonBoard, Tension, etc)  16:11 – Jon’s MoonBoard training, and the “Top 10 climbs in a day” system  21:20 – How MoonBoard gains transfer to outdoor bouldering, and learning to execute  22:46 – How Jon structures his training week  27:36 – An example training day, mock comps, and climbing with a weight vest  31:40 – Indoor projecting days, and how Jon structures a six-week training block, and resting  34:24 – Some of the testing Jon did with Steve Maisch  37:14 – Building up your training capacity, why it’s ok to suck some days, and seeing improvement after resting at the end of a training block  39:21 – Budgeting a week to relearn how to climb after getting strong  40:32 – How Jon’s six-week training blocks fit into a year, and the value of a training partner  42:58 – Forced time off, maintaining finger strength, and warming up with a hangboard in addition to climbing  46:14 – Skin  47:38 – Jon’s guidelines for warmup up  50:20 – More about one-arm max hangs, how to progress the load, and where to start out  54:54 – “Don’t go into training half-assed”  55:45 – Hangboard repeaters, and how Jon structures a six-week block  1:00:29 – Feeling like a boxer, and going to the gym to win  1:02:19 – Jon’s thoughts on MoondBoard vs. Tension Board vs. Kilter Board vs. Beastmaker Board  1:04:11 – Jon’s recommendations for my Hueco “training” trip  1:07:39 – Project shopping, the relativity of grades, and the value of throwing yourself at something hard  1:10:33 – Sean Rabatou and the value of projecting with other people  1:12:59 – How Jon’s climbing schedule has changed over the years, and needing more rest days  1:15:02 – FA of ‘King’s Landing’  1:16:26 – Good food and haircuts  1:17:26 – ‘The Abyss’ film  1:18:23 – Recent and upcoming films from LT11  1:20:01 – Gratitude for family and friends  1:20:48 – What Jon hopes to accomplish with LT11, and with his own climbing  

Jon Glassberg is the owner of Louder Than Eleven, a leading media production company in the Outdoor Industry. He is also a total crusher, having climbed 400+ boulders from V10 to V14. In part one we talked about filming Emily Harrington on her in-a-day ascent of ‘Golden Gate’, about Jon’s early climbing, about pursuing the goal of V15, and about his struggle with a bizarre injury.  Support on Patreon:   patreon.com/thenuggetclimbing  Show Notes:   http://thenuggetclimbing.com/episodes/jon-glassberg-part-1  Nuggets:  2:54 – Coffee, intermittent fasting, and being more productive in the morning  4:24 – Jon’s go-to breakfast on a climbing day, and on an El Cap filming day, and caffeine  6:20 – Getting back from Yosemite, and Jon’s five-year film project with Emily Harrington  8:03 – Emily’s scary fall in November 2019  13:17 – Emily climbing ‘Golden Gate’ in a day, and her dramatic fall near the top  23:23 – Emily’s grit, and how Alex Honnold is different than everyone else  28:18 – Jon’s perception of free climbing El Cap in a day, and why Emily’s accomplishment is so impressive  32:47 – Jerrydoodleberg  35:41 – Jon’s month trip to Yosemite, balancing work with climbing, and learning to be better with your time  40:32 – Being in Yosemite during covid, and the previous government shutdown  41:45 – Jon’s bouldering highlights from this Yosemite trip  44:36 – Why Jon prefers bouldering over big wall free climbing  46:41 – Existing on the side of El Cap  49:51 – Learning new systems, and being obsessed with efficiency  50:33 – Working with Steve Maisch, how Jon maintains finger strength during a shoot, and training on the Moonbaord during covid  54:40 – Jon’s training philosophy and the value of hangboarding (both physical and mental)  57:43 – The one-arm hangboard protocol Jon learned from Steve Maisch  1:00:17 – 3F drag repeaters, Jon’s finger strength, growing from 5’2” to 6’3” in a year, and building log cabins  1:04:03 – Climbing back when V12 was “hard”, Boone NC, graphic design school, early filming, and the underpants gnomes  1:09:39 – Grad school, almost buying a gym, and starting LT11  1:12:14 – The evolution of LT11, and working on his first feature film  1:17:31 – Emily’s accomplishment in context, and the history of women free climbing El Cap in a day  1:19:21 – The new school approach to big wall free climbing on El Cap, and shooting with Jorg Verhoeven   1:27:11 – The process of putting together a feature film (after filming)  1:34:35 – Balancing commercial work with storytelling  1:38:01 – The roll of a line producer, and how Jon uses Google Drive to keep track of projects  1:42:59 – Jon’s to-do list for life  1:44:43 – Jon’s V15 goal, working with Steve Maisch, and joking about weight classes in climbing  1:48:11 – ‘The Island’, Jon’s crazy injury, and crutching all over Red Rocks  1:57:06 – Jon’s limited mobility, putting on socks, and Jon’s thoughts on the wear and tear of bouldering  2:00:53 – A new philosophy for projecting, and a sample of Jon’s iconic boulders list  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Steve Bechtel. We talked about goal setting, how drinking more water can help with fat loss, the "Three Good Tries" rule, building skills vs. habits, three things to consider when choosing a training program, the value and limitations of training assessments, and why we shouldn’t necessarily depend on scientific research to tell us what to do.   You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:24:10.  

Chris and Heather Weidner are a hardcore climbing couple, both with many 5.14s under their belt across multiple rock climbing disciplines. We talked about drink counting, New Year resolutions, current injuries, the steps to becoming a kneebar wizard, projecting tips, hard conversations, and balancing climbing goals with maintaining a healthy relationship.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/chris-and-heather-weidner  Nuggets:  2:41 – How Heather broke her own finger climbing at Shelf Road, and being injured together  5:52 – Counting drinks  9:24 – New Year resolutions, goal setting, and the Green River trip  13:52 – Heather’s climbing origin story, her background in dance, and the choreography of projecting  18:48 – Chris’s climbing origin story, and being introduced to rock climbing and mountains  21:05 – Living in Boulder and maintaining roots in Vegas  21:50 – The art of becoming a kneebar wizard  29:35 – Philosophy of kneebaring, getting better vs. training, and beta tactics  35:06 – Tinkering with beta  38:35 – How Chris breaks down a new project, and training the rests  41:28 – Kneerbar training exercises  44:04 – How Chris broke his pinkie by kneebaring  45:44 – Sourcing kneepads, Send pads, and kneecap tape explanation   49:45 – Heather’s kneebar beta, and why women can handle pain better than men  51:35 – Go-to shoes for kneebars  53:20 – Adam Ondra is making kneebaring cool again  54:37 – Send pads, leg warmers, and man warmers  57:33 – ‘Gambler’s Fallacy’  1:03:18 – How Chris hurt his shoulder  1:04:38 – Balancing climbing together with climbing with other people  1:09:14 – Chris’s passion for climbing (and ticking boxes), and Heather’s love for projecting  1:13:11 – Expectations going into a hard project, and being ok with not doing all of the moves the first day (or several days)  1:16:12 – ‘Stockboy’s Revenge’  1:18:15 – “Ask Chris what it’s like for him to have Heather outperform him on his project?”  1:19:22 – Heather’s “bullheadedness” in projecting, and focus vs. adaptability  1:21:01 – Hitting rock bottom on ‘China Doll’, and addressing inner demons   1:23:28 – Getting mental coaching from Arno Ilgner, meditation, and therapy  1:25:23 – Heather’s meditation practice, and the flow state of climbing   1:26:53 – Breakdown of ‘China Doll’  1:30:23 – What Chris learned from ‘Gambler’s Fallacy’  1:32:53 – Heather’s mindset when tying in for a project burn, and how Chris’s projecting philosophy has changed  1:35:57 – Learning to adapt, and the power of letting go  1:37:04 – Why Heather is excited about bouldering  1:38:20 – Gratitude  1:41:17 – Kids and hard conversations  1:45:12 – Another decade of improvement  

Jon Cardwell is a professional rock climber who specializes in bouldering and sport climbing. Jon’s tick list includes V15, multiple 5.15a’s, and hundreds of 5.14s. We talked about lessons learned from ‘Biographie’ and ‘La Rambla’, about his off-season and pre-training modes, about bouldering for sport climbing, and about his current 5.15 project at The Fortress in Colorado.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/jon-cardwell  Nuggets:  4:05 – Training at home during quarantine, and forced time off from climbing  5:44 – Taking time off over the holidays, and setting goals for the new year  8:14 – How Jon trains for a goal route (broad strokes)  10:45 – Tapering, the performance window, and incorporating hiking when preparing for ‘Biographie’  14:04 – Jon’s typical climbing schedule when trying a 5.15 project, and differences between ‘Biographie’ and ‘La Rambla’  15:46 – Sending ‘La Lambla’, and taking a step back to recharge for a hard project  20:03 – Jon’s current 5.15 project, and how his training has changed vs. previous 5.15s  23:24 – More details about Jon’s project  28:50 – Running to circulate blood and aid recovery  30:31 – Breakdown of project pitch 1  33:32 – Skin cooling, and portable fans as the future of sport climbing  37:48 – Using the tension board, Jon’s “pre-training” mode(s), and bouldering for sport climbing  43:16 – Outdoor vs. indoor bouldering  46:53 – Moderate days and enjoying climbing  50:55 – Jon’s trips to Ten Sleep this summer  53:06 – Memorable climbs/sends that didn’t make the headlines, and Carlo’s “Triple 14” day  59:36 – ‘Misty Wall’  1:09:40 – Patron Question: What are some of Jon’s favorite FiveTen shoes?  1:12:43 – Patron Question: Do you have any takeaways from dealing with climbing finger injuries?  1:19:16 – Thoughts on preventing finger injuries, and when to let go  1:24:01 – Advice for newer climbers (first few years)  1:28:06 – Advice for climbers with limited access to outdoor climbing, and coaching kids  1:32:52 – Route setting  1:36:06 – Moving toward a new career  1:37:55 – One of the best decisions Jon has ever made  1:39:55 – Photography, dog walking, and being in the mountains  1:40:43 – Gratitude for health  1:42:02 – Favorite post-climb meal  1:42:52 – ‘The Wind-Up Bird’  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Lizzy VanPatten. We talked about her FA of ‘Make Me Sanguine’ 5.13a—a beautiful new trad route on some of Oregon’s finest columnar basalt. This was also Lizzy's first 5.13. We talked about the process of projecting the route, about the meaning behind the name, and about breaking down the arbitrary limits we create for ourselves.  You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:03:33.

This is a short clip that I shared at Darek Krol’s memorial service. I felt that this clip captured some of Darek’s philosophy of life, his spirit, and his humor. I wanted to share it here in case you don’t have a chance to listen through the full 3-hour episode. We will miss you, Darek.  Full Episode:  http://thenuggetclimbing.com/episodes/darek-krol  

Darek Krol was known by many as the “Mayor of Rifle”. He managed to climb 400+ of Rifle’s roughly 500 routes in his 23 years in the canyon. Darek was killed in an avalanche shortly after this interview. We talked about his love of climbing, about stewardship, and about his close friend, the late Dave Pegg. Darek was well-loved, and he will be deeply missed.  Darek Krol Memorial Fund:  http://www.gofundme.com/f/darek-krol-memorial-fund  Show Notes:  http://thenuggetclimbing.com/episodes/darek-krol  Nuggets:  4:07 – Discovering climbing in Poland  7:44 – Love at first rock climb, and climbing in his “whities” before harnesses  11:35 – ‘Philology’, and ‘The Conquerors of the Useless’  17:04 – What defines us as human beings, and hugging the planet  26:00 – Balancing relationships with climbing  28:25 – Moving to America  32:58 – Parallel lives in America and Poland, telling stories, and connecting with people in Rifle  38:56 – Climbing as a social sport, Darek’s first trip to Spain in the mid-80s, and selling his sleeping bag to buy chalk and shoes  47:48 – Working for ‘Gory’ (‘Mountains’) magazine, and starting his own climbing magazine  52:25 – Discovering training, building an indoor climbing wall in Poland, and hosting a climbing competition in an arena  59:30 – Waiting to be recognized as climbers, and the quarry in downtown Krakow  1:01:40 – Why Rifle?  1:05:06 – Meditating on the drive to Rifle, and commuting to climb in Poland  1:09:28 – Darek’s “dope” psych-up music, and sharing music w/ Dave Pegg  1:12:45 – Encouragement and self-talk  1:15:14 – Memories of Dave Pegg, and the new Rifle guidebook  1:24:37 – Rifle in the 90s, and Dave’s dedication  1:27:06 – ’Sprayathon’  1:31:28 – Rediscovering Lower Tier  1:38:16 – Movement vs. strength, and “there is always a way in Rifle”  1:41:45 – Kneebar pads and blue duct tape  1:48:58 – RendezSPEW event, and taking over duties from Dave  1:55:15 – Stewardship, and Dave’s legacy  2:04:28 – The bow and arrow  2:09:48 – Climbing his hardest route in his 50s, and excitement to push new ground  2:14:35 – Darek’s project during covid  2:17:38 – “What you eat matters”  2:25:30 – “It’s never too late”, and Stanislaw Lem  2:29:23 – “There is no good and bad”  2:32:38 – More about Darek’s project, and “Vitamin I”  2:41:16 – Trying the Anderson brother’s training program, feeling old injuries, and weighted pullups  2:49:15 – Homemade training weights (bolted rocks), and the magic of training  2:53:55 – Winter skiing and training plans  2:58:10 – Darek’s dry-tooling friend in Poland  3:05:05 – Gratitude  3:10:20 – “I am the mayor of Rifle, I know everybody!”  

In this episode, Steven thanks listeners for an amazing year and for supporting the podcast. He also shares some Christmas karaoke that he recorded in his van...Feedback Form:  thenuggetclimbing.com/feedback  Support on Patreon:  patreon.com/thenuggetclimbing  

This is part 2 of my conversation with Alex Johnson. We talked about how she improved from 12b to 14a in her sport climbing, why she no longer does weighted pull-ups, isometric training for arm strength, a typical strength training session, performance vs. training vs. practice, and about Athletic Brewing and the Post-Send Lock-Off Challenge.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  thenuggetclimbing.com/episodes/alex-johnson-part-2  Athletic Brewing:  Promo Code: “NUGGET25” for 25% off all orders for new customers  Shop Athletic Brewing Beer  Nuggets:  1:54 – Leveling up from 12b to 14a  5:11 – Testing with Dr. Tyler Nelson, fast hands, and pinpointing weaknesses (finger and arm strength)  12:52 – How Alex trained arm strength, and why weighted pull-ups are “moot”  16:27 – Breakdown of AJ’s isometric arm strength session  20:26 – AJ’s typical strength session layout (bouldering, arm strength, finger strength)  21:43 – Breakdown of AJ’s finger strength session  25:05 – “Snatches” on a campus board for contact strength  28:48 – Athletic Brewing and the Post-Send Lock Off Challenge  33:00 – Sending ‘The Muffler’ V12, and plans to go back to ‘The Swarm’  34:30 – Highballs  37:28 – AJ’s parting thoughts for her team kids, and “never be afraid to stand up for what you believe in”   42:07 – Outro  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Jasna Hodžić. We talked about the projecting process and Jasna’s notetaking process, what she learned from reflecting on ‘Voodoo’ 14b, and her considerations when choosing a new goal. We also talked about navigating climbing partnerships, and how to be honest upfront to avoid issues later.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 1:03:04.

Alex Johnson is a two-time world cup gold medalist and has been climbing at a professional level for a decade. We talked about sieging ‘The Swarm’ V13, her effort to qualify for the Olympics, telling an honest story, failing publicly, lessons from coaching, coming out as LGBTQ, learning about self-love from her partner Bree, and becoming a role model.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/alex-johnson-part-1  Athletic Brewing:  Promo Code: “NUGGET25” for 25% off all orders for new customers  Shop Athletic Brewing Beer  Nuggets:  4:09 – Mr. Golden Sun  7:40 – Googly eyed elephant  8:36 – Fritz  10:50 – An amazing day in Yosemite with Fritz  13:06 – The 100 V10’s goal, and Alex’s approach to climbing  18:33 – Balancing hard projecting with volume  22:10 – Obsession over a single project, and volume bouldering games  26:06 – The Swarm, trying to qualify for the Olympics, and the vulnerability of failing publically  32:58 – Storytelling and sharing training ideas on social media, and starting to work with Dr. Tyler Nelson  39:45 – Comps vs. outdoor climbing, and “my heart is in rock climbing”  44:38 – Moving back home to coach, and how coaching lead AJ back to competing  49:36 – Practice vs. training vs. performance  52:26 – Balancing practice, training, and performance, and “going to the gym is practice”  55:00 – Practice drills, and working a boulder to learn vs. to send  1:00:13 – Combining training and practice sessions on the same day, 6x2s, and mock comp days  1:02:39 – “Always with intension”, lone-wolf garage sessions, and the vulnerability of training  1:06:40 – AJ’s go-to exercises on the home wall, and “You have to try hard to try hard”  1:09:47 – Coming out, Bree’s quote, and being a role model  1:19:04 – “Be who you needed when you were younger.”  1:19:19 – Gus Kenworthy  1:24:49 – Bree  1:28:56 – Learning about self-love  

My friend Trevor made shirts for The Nugget Climbing Podcast, and I am giving them away to some of you! Well, sort of...Learn more and reserve your shirt at thenuggetclimbing.com/giveaway

Chris Kalous is the host of the Enormocast and has been immersed in climbing for more than thirty years. We talked about training to be a climber in high school gym class, climbing mountains in New Zealand, soloing El Cap in winter, the infamous “Aid Rant” and the mythical grade of A6+, the ‘Freerider’, old-guy training, raising a kid, and the future of the Enormocast.   Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/chris-kalous  Nuggets:  2:41 – Election hangover and my visit to Bonfire Coffee  5:14 – Growing up in the Midwest and reading about John Bachar in Outside Magazine  6:34 – Training for climbing in high school gym class  9:53 – First day of outdoor climbing at Horsetooth Reservoir, and the Outdoor Adventure Floor at CSU  12:15 – Guiding at Colorado Mountain School  15:07 – Chris’s first big international trip to Australia  20:06 – Becoming interested in climbing history, reading ‘Climb!’ cover-to-cover, and idolizing climbers from the 70s  22:29 – Aid climbing in the Fisher Towers  23:30 – Doing an exchange to NZ in ’91, moving to LA, moving away from ice climbing, and starting to climb in Yosemite  27:29 – Climbing A4 in the Fisher Towers, and early aid climbing on El Cap  30:43 – Solo aid climbing ‘Lost in America’ in winter, and aiding through a waterfall  38:33 – Getting down the east ledges in the snow, breaking “the rule”, and the aid climber’s mindset  41:33 – The ‘Aid Rant’, and a breakdown of aid climbing grades (A0 through A5)  47:07 – Aid climbing as an engineering and mental challenge  50:24 – Patron Question: What exactly might constitute the mythical grade of A6+?  51:28 – Patron Question: What is the best way to train for hard aid in a gym?  52:19 – Why Chris moved away from aid climbing  56:30 – How Chris thinks about introducing his son Miles to climbing  57:36 – The ‘Freerider’ chapter  1:06:01 – ‘Learning to Fly’, Didier Berthod, “The bolts don’t make the sport climbing”, and traddy tendencies  1:12:16 – Embracing Rifle, climbing ‘Cantina Boy’, and the mental game of sport climbing  1:16:49 – Back to ‘Learning to Fly’, the advice Chris got from Peewee Ouellet, and taping for finger cracks  1:20:40 – The Canadian Rockies chapter and the FA of ‘Premonition’  1:24:15 – Putting up a 10-pitch 13a in Wadi Rum  1:26:03 – Patron Question: How do you balance fatherhood and climbing? Any secret beta for a new father who would like to keep improving at climbing while being present in his daughter’s life?  1:29:22 – Navigating a relationship with kids, climbing with your partner, and date nights  1:34:08 – Training lessons from working with Kris Hampton (Odub)  1:36:53 – Training can be fun, and “you can do a lot less than you think and still see gains”  1:38:42 – A breadth of experiences, and how climbing harder opens up the world  1:41:11 – One wish about sponsorship and being a sponsored climber  1:43:24 – Hoping to go to Tagia in Morocco, getting shut down on ‘Golden Gate’, prioritizing friends and family in climbing  1:47:34 – The sale offer, and the future of the Enormocast  1:50:31 – The Runout podcast (Chris’s other podcast with Andrew Bisharat)  1:52:12 – Chris’s recommended Enormocast episodes  1:55:11 – Chris’s recommended Runout episodes  1:55:48 – Grateful for Carbondale, CO  1:57:35  – The gift of podcasting, and the guest wish list  2:02:14 – The Mobile Studio 2.0  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Brittany Goris. We talked about her season in Vedauwoo and some of the top offwidth climbing techniques she learned, about onsighting her first 5.13 trad route in Indian Creek, about how she approaches gear selection and placement for hard splitter projects and onsight attempts, and about her growing finger sizes.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 30:50.

Dru Mack is a professional rock climber who spent his formative years in the Red River Gorge, and is now traveling full time pursuing hard sport climbing. Nat Gustafson sits in on our conversation to talk about hard projecting, tricks for maintaining power and finger strength, an update on “The List”, training recommendations, hype up songs, and Dru’s battle with ‘The Crew’ 5.14c in Rifle.  Support on Patreon:   patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/dru-mack  Nuggets:  4:12 – Send Frosties vs. sad Frosties, DQ Blizzards, and steak dinners  6:01 – One “health day” per week, and crunches for beach abs  7:17 – Battling ‘The Crew’  9:14 – Project climbing vs. mixing it up, and “every project has a different process”  13:01 – ‘The Flame’, and going on bouldering trips to help his sport climbing  16:10 – Balancing performance climbing with Moonboard sessions, bouldering trips, and hangboarding  18:41 – Dru’s bouldering trip to Estes  19:55 – Bouldering sessions in the gym, and Is, Ys, and Ts  21:35 – Dru’s stretching practice  24:15 – The importance of  fun  26:28 – My breathing challenge from Ethan Pringle  30:07 – The theme I’ve noticed in top climbers through the podcast  31:28 – Introducing Nat, the prospect of shoulder surgery, and “decisions are always easier when they’re made for you”  34:14 – Question for Nat: What are some of the cultural differences you noticed (related to climbing) between Spain and the US? What can you attribute to higher climbing standards in Spain?  38:28 – The Spanish warmup  39:37 – Lessons from climbing with the Pou brothers  41:15 – Nat’s progression from 12d/13a to 5.14 in 3.5 years in Spain  42:31 – Nat’s challenges with the language barrier in Spain and feeling emotionally blunted  44:01 – “You don’t get over the fears.”  46:11 – Learning from friends  49:15 – Social media and room for mistakes and growth  57:37 – Lee and mentorship  1:03:30 – ‘Middle Child’  1:06:57 – Being “Lee” for some other kid someday  1:07:59 – Dru’s biggest weaknesses leaving the Red  1:09:45 – Dru’s first trip to Europe, climbing with J-Star, and doing ‘Fisheye’  1:11:32 – Getting lowered off the end of his rope, and “always getting better.”  1:13:41 – Plans to move to St. George, and what Dru is focusing on to continue getting better  1:15:36 – Dru’s mantras, little victories, and staying positive  1:18:06 – Update on “The List” (from J-Star), and campusing slabs at the VRG  1:22:18 – Stiff shoes and calf raises for kneebars  1:23:48 – Plans to continue “The List”, and balancing volume climbing with projecting  1:28:07 – 5.15?  1:32:51 – Moving to St. George, community, and balancing connection with solo time  1:39:54 – The book ‘Exhalation’  1:43:03 – Productivity vs. downtime, phones as a tool, and asking ourselves, “do I have the time to be entertained right now?”  1:46:37 – Shoutout to listeners! Thank you so much for your questions, seriously!  1:46:59 – Patron Question: What should I do to prepare for a trip to the Red? (given two to three months to prepare)  1:51:47 – Breaking down the “2x2” and the “3x3”  1:54:16 – Best angles to train on for the Red  1:55:03 – How to progress your training leading up to a trip to the Red  1:58:05 – Short summary of Red training  1:58:26 – Fingers and core, and Dru’s current approach to finger strength  2:01:18 – R&B and hype up music  2:03:16 – “Enjoy every second of it.”  2:05:44 – Gratitude for friends and supportive community  2:06:51 – “Would I be ok trying this route for a month and not doing it..?”, and last-ditch efforts on ‘The Crew’  2:09:17 – More gratitude, blue-point-thumb-wrestling, and basketball  2:11:50 – Send Frosty and donuts

Steven Dimmitt is the host of The Nugget Climbing Podcast. In this reverse interview, Ethan Pringle takes over and asks Steven about his upbringing, his path through climbing, and about starting the podcast. This episode also features questions from past guests on the show, asking Steven about some of his biggest mistakes, lessons learned, climbing heroes, and inner life.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/steven-dimmitt  Nuggets:  2:13 – Beef and veggie breakfast tacos   5:04 – Switching interview roles  6:49 – The early years and growing up in Wenatchee, WA  10:27 – Traveling as a kid, South America, and cockroaches  13:02 – Getting robbed in South America    15:22 – Parents, podcast hikes, and connecting through the podcast  20:40 – Piano lessons and threatening to cut my fingers off  22:13 – Music up through high school  26:01 – Going to college in Bellingham, majoring in music, and playing in (and living with) a band  29:30 – My first (and second) climbing experiences, and working at the climbing gym in college  34:01 – My first climbing trip to Bishop and climbing ‘The Hunk’  35:47 – Connecting with climbing and moving away from music after college, and a new excitement for music now  38:50 – Summer jobs in the fruit warehouses  43:53 – Working for the Forest Service, bouldering my first V0 through V10 (except V6) in Leavenworth, and discovering I had weak fingers in Joe’s Valley  45:31 – Learning how to sport climb at Equinox, and resonating with sport climbing  49:45 – Living in my Subaru after college to climb, Ten Sleep, the first Climb Strong Training Camp, and the ‘Superman’ video  53:20 – Visiting Bend/Smith for the first time, lacking purpose on the road, and moving there to work for Entre Prises (EP)  57:31 – Making climbing holds for EP, and working in aerospace   59:57 – The Adventures of Sloth blog and my uneventful 25th birthday  1:02:28 – Smith Rock, “eating your vegetables (with sand in them)”, and working in the grind  1:05:31 – My approach to training while working in Bend, my ‘Grinding’ blog post, following the (altered) Rock Prodigy program, and changing my tune   — [Guest Questions] —    1:11:45  – [Mike Doyle] What is the biggest mistake you’ve made in regards to training?  1:16:53 – [Drew Ruana] What inspired you to start the podcast?  1:24:32 – [Audrey Sniezek] What is the biggest challenge in producing a podcast?  1:25:51 – [Ian Yurdin] How has the podcast influenced your climbing? How is it a drain and/or boon for your climbing? Are you sending more since you started the podcast?  1:28:50 – [Bill Ramsey] When interviewing famous climbers how do you strike a balance between interviewing them for things they’re famous for and therefore have already been covered, and asking original questions that cover new ground?  1:30:37 – [Tonde Katiyo] You are a great listener. Do you think that is a personality trait or something that you’ve cultivated?  1:32:33 – [Charlie Manganiello] What’s the one thing you wish someone would have told you when you first started pursuing hard rock climbs?  1:36:09 – [Mike Kerzhner] If you could take a trip for a month with one climber, dead or alive, who would it be and where would you go?  1:37:11 – [Steve Bechtel] If you could only do one more hard route in your life, which one would it be? Why aren’t you trying it now?  1:38:59 – [Brittany Goris] If you could climb only on one type of rock (i.e. granite, sandstone, limestone, etc.) for the rest of your life, which one would it be and why?  1:39:59 – [Chad Andrews] What’s your ideal balance between meaningful work, travel, and climbing in the future?  1:42:11 – [Blake Cason] Describe a snapshot of a memorable climbing experience you’ve had.   — [Ethan’s Questions] —   1:46:56 – What is your inner life like? And do you think there is a discrepancy between how you seem to others and how you seem to yourself?  1:52:23 – What have you been especially grateful for lately?  1:57:30 – What does the word “God” mean to you?  2:07:36 – “Be kind to one another.”  2:11:55 – “Is a whale a fish or a mammal?”  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Jonathan Siegrist. We talked about chasing weather in New England, about Jaws II, about the FA of ‘Nu World’ 5.15a/b, about the ‘Event Horizon’ project (the direct finish to ‘Nu World’), and about some of the strategies and tactics Jonathan uses when returning for a new round of attempts on a multi-season project.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 26:42.

Emily Harrington is a professional climber whose accomplishments span the climbing spectrum. From winning National Championships, to summiting Mt. Everest, to free climbing El Capitan, Emily has done it all. We talked about projecting ‘Golden Gate’ in a day, partnering with Alex Honnold, embracing fear, eating to fuel your body, and cupcake batter ice cream.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/emily-harrington  Nuggets:  3:14  – Being at home, the next round of tries, and “it’s been a long process”  5:29 – Why Emily chose ‘Golden Gate’ in a day as a goal  10:21 – Emily’s preparation for ‘Golden Gate’ this season  13:22 – Partnering up with Alex Honnold  16:36 – Emily’s accident last fall, and recalibrating for this attempt  19:36 – Breakdown of ‘Golden Gate’ and least favorite pitches (the Hollow Flake/ all fo the downclimbs and offwidths)  23:18 – Climbing the Monster Offwidth and bumping a #6 that she’d forgotten to clip  23:56 – Emily’s favorite pitches on ‘Golden Gate’ (Golden Desert and A5)  24:45 – Footwear for El Cap, and converting to the TC Pro  27:29 – Conquering fear vs. embracing fear and using it as fuel  30:41 – Patron Question: Any tips or tactics for working through fear in the moment?  34:37 – Emily’s strategies for working through anxiety, and letting go of perfection  40:25 – Eating to fuel your body  41:26 – Transitioning into trad and big wall free climbing and Emily’s rollercoaster of emotions  43:58 – Rappelling El Cap to try a 20’ downclimb  46:15 – What Emily hopes to accomplish in her career and in her climbing  50:23 – Grateful to have a home  52:12 – Reggaeton  53:05 – Non-functional earrings  54:09 – Skittles and pancakes  54:38 – Naan  55:04 – Cupcake batter ice cream  

Hailey Franklin Fultz is a former competitive dancer, and a nutrition coach. For the past five years, she has used nutrition to help Matt Fultz (her husband) become one of the top boulderers in the world. We geeked out about all things nutrition: meal timing, protein synthesis, the role of carbs, supplements for climbers, strategies for fat loss, foods to avoid, navigating holidays, and Hailey’s favorite “healthified” treats.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/hailey-franklin-fultz  Nuggets:  3:21 – Moving into the RV  6:34 – Travel plans, meeting in middle school, and holiday family time  8:16 – Rifle and potential plans to meet up  9:32 – Hailey’s background in dance, dabbling in climbing, and appreciating watching climbing  11:53 – Hailey’s history with ballet and dance, and growing a love for fitness and functional strength training   12:44 – Becoming interested in nutrition in college, starting OTG Strength with Matt, and every calorie as a “package of opportunity”  15:10 – Parallels between dancers and climbers in regards to nutritional needs  16:38 – Protein synthesis overview  20:22 – Strategies for optimizing protein synthesis, and planning meals around protein   21:45 – Hailey’s recommended daily protein amount (about 1.6 to 2.5 or 3 grams of protein per kg bodyweight per day—note 1 kg = 2.2 lbs)  25:57 – Hailey’s thoughts on supplements (the ingredient list should still look like food)  28:14 – Hailey’s pitch for people who feel reluctant to eat higher protein, and the many roles of amino acids  32:17 – Protein for pre-workout  33:58 – Hailey’s recommendations for peri-workout nutrition/crag food  36:40 – Alternatives to candy for quick energy at the cliff  40:31 – More recommendations related to food timing  43:46 – Shifting our eating around training blocks and energy needs  46:10 – Hailey’s supplement staples for climbers (fish oil and protein powder), and “supplements are meant to fill gaps”  48:23 – Herbs and adaptogens  50:08 – Vitamin D supplementation and food sources  53:18 – Hailey’s biggest bang-for-your-buck recommendations: more protein spread out throughout the day, and more fruits and vegetables  56:42 – Prioritizing complex carbohydrates and real food at the crag  57:51 – Hailey’s thoughts on individuality in nutrition  1:00:48 – Carbohydrate tolerance, the liver’s many jobs, and “carbohydrates are not evil”  1:06:25 – Foods/ingredients that everyone should avoid: artificial foods, food coloring, and trans fats (hydrogenated oils)  1:08:55 – Hailey’s thoughts on alcohol (she recommends keeping it to 1-2 drinks per week, and on rest days)  1:14:04 – Navigating holidays, proteinizing (or healthifying) desserts and treats, and prioritizing foods that are “worth it”  1:18:23 – “Guilt isn’t a topping”, and “If I don’t eat it all today, I can still have some of it tomorrow”  1:20:40 – “Weight has purpose”, Matt’s bulking/cutting/maintenance strategy, fat loss, and how to lose 5 lbs (of fat) to peak for a project (higher protein, slight calorie deficit, and fasted walks)  1:26:26 – Matt’s morning fasted walk (30-60 minutes at a fairly brisk pace, 2-3 times per week)  1:29:46 – How gradually to lose weight during a cutting phase  1:31:58 – Relaxing during “bulking” phases, and the beauty of building good nutrition habits   1:35:13 – Your taste palette changes  1:37:07 – Summary of the big nutritional takeaways  and Hailey’s emphasis (“calories and not evil, and they’re not created equal…”)  1:38:36 – What Hailey would say to her 20-year-old self, letting go of perfection, and the importance of sleep  1:40:47 – More about sleep  1:42:52 – Prioritization, saying “yes” and “no”, and “our best is worth a lot”  1:45:50 – Moving from Idaho to Salt Lake City, working at Sprouts in the vitamin department, and “honor the stepping stones”  1:49:02 – Morning routines  1:50:33 – Hailey’s current book and favorite nostalgic/grounding music  1:52:15 – Gratitude for kind people  1:53:12 – RV life and a new learning curve  1:53:54 – OTG Strength and what clients can expect if they work with Hailey and Matt. 1:57:50 – Hailey’s favorite treats from the ‘Hypnotized Minds’ cheat day with Matt  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Drew Ruana. We talked about his process of sending 'Box Therapy' and 'Creature From the Black Lagoon', as well his process projecting 'The Grand Illusion', and plans for summer training.You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 18:34.

This is part 2 of my conversation with Tonde Katiyo. We talked about RIC (Risk, Intensity, Complexity) as a tool for communicating about difficulty, about the appropriate responses to different types of bouldering challenges, about the value and importance of route setting in a growing industry, about The Lab, and keeping training in perspective.  Support on Patreon:  patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/tonde-katiyo-part-2  Nuggets:  2:18 – RIC (Risk, Intensity, Complexity) as a tool for communicating about difficulty, and athletic empathy  10:39 – More about RIC and the appropriate response/attitude for each  20:22 – “We need to do better for setters”  29:26 – Drawing comparisons between setting and the restaurant industry, and indoor climbing as a soon-to-be billion-dollar industry  37:56 – The Lab  48:40 – Gratitude for the partners who support us  51:07 – Excited about climbing  54:31 – Recent favorite music  57:44 – Climbing projects  1:04:43 – Tonde’s request, and keeping training in perspective  

Tonde Katiyo is a professional route setter, a passionate climber, a father, and a coach. His mother is French and his father is Zimbabwean. We talked about the connection between route setting and coaching, about coaching Nathan Hadley, Sean Bailey, and Margo Hayes, about his discrimination and privilege resumés, about exposing his kids to risk, and about making better climbing to make a better world.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/tonde-katiyo-part-1  Nuggets: 3:10 – The joys of parenting  4:34 – Tonde’s shitty gym session, the ratio of “good” to “bad” sessions, and collecting bad sessions  7:01 – Getting back in shape, Tonde’s “Level 1” goals, and climbing with Nathan Hadley  8:50 – Tonde’s current role at the Bouldering Project  9:56 – Getting hired, Tonde’s dream world, and the happy accident of circuit setting  15:05 – The problem with treating climbing grades as a fixed measurement  17:50 – Being talked into coaching Nathan Hadley, Sean Bailey, and Margo Hayes  22:16 – Tonde’s inside joke, emotion and intention, and speculation as to why those three athletes saught coughing from Tonde  24:42 – Learning to apply the appropriate amount of effort, the complexity of climbing, the mental and emotional boxes, and tweaking dials on the switchboard  29:34 – Learning who people are, and learning to say exactly the right thing at exactly the right time  32:13 – Tonde’s competition background, and how his experience competing and route setting has informed his coaching  36:39 – Asking competitors interesting questions through route setting, and the hand jam scandal  40:44 – Tonde’s training camps, the role of route setting in coaching, and helping athletes work through frustration and other emotions  48:03 – “How do you feel?”, and answering that question with honesty  51:34 – Working with Nathan on his footwork  56:14 – “Your climbing should resemble your personality”  58:44 – When our personalities work against us, winning competitions on your weaknesses rather than strengths, and the inconveniences of competitions vs. those of outdoor climbing  1:03:16 – Tonde’s discrimination and privilege resumes (see show notes for links to his Instagram posts)  1:13:20 – Patron Question: With the BLM protests and social change going on right now, has Tonde seen climbers trying to be more inclusive? Could we get some examples of people employing some good tact and also some bad tact?  1:18:59 – Hoping for a more tolerant world for his kids, and “better climbing makes better people, and better people will make a better world.”  1:23:14 – Patron Question: I would love to hear Tonde talk about being a dad, and also someone that participates in a potentially high consequence past time. How does he manage progression and risk of injury? How does he look at risk for himself, and how does he prepare to take on more risk to move the bar up a notch? How does he manage risk for his kids, and how does he introduce them to it in a healthy way?  1:30:55 – How Tonde thinks about introducing his kids to climbing, and hoping they find passion (even if it’s crocheting)  

This full episode is available for Patrons right now! This is a teaser of a follow-up call with Ethan Pringle. We talked about surfing, about the stories we tell ourselves about what we can and can’t do, about the biggest difference between Adam Ondra and everyone else, about Ethan’s projects in Northern California, and about my recent projects in Ten Sleep. You can support the podcast and get access to follow-up conversations for $5 per month on Patreon at patreon.com/thenuggetclimbing. The full version of this follow-up call is 51:13.

Matt Fultz is a professional climber who is at the top of the bouldering game right now. We talked about sending ‘Hypnotized Minds’ V16, a typical day of projecting, deadlifting for finger strength, prioritizing strength before weight, practicing like you play, Mad Rock shoes, using your build as a gift, and starting OTG Strength with his wife Hailey.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/matt-fultz  Nuggets:  2:22 – The send McFlurry, and a well-earned “cheat day”  5:06 – ‘Hypnotized Minds’  5:41 – Matt’s active rest day before a project day, and warming up for V16  8:52 – Raising your body temp before climbing  9:39 – Splitting time between projects, active rest days in the gym, and crimping on Hypno  11:22 – What a project session looks like, and “I always go by feel”  14:01 – What the send session looked like, Matt’s send temps, and “the colder the better”  15:28 – Using your build as a gift, scrunch power, and working on weaknesses while taking advantage of strengths  18:22 – “Strength comes first”  18:52 – Balancing performance with training  21:38 – “Practice like you play”, climbing on boards, the role of weight lifting, and “the most important thing is climbing”  23:48 – Matt’s go-to weight-room exercises, and a teaser for OTG (more later in the episode)  24:03 – Deadlifting w/ Tension Blocks vs. hanging from a hangboard  26:48 – Matt’s grip selection for finger training, and grip training frequency (Off Season: every other day. Performance Season: once or twice per week)  29:07 – How Matt decides between the different boards he climbs on  30:52 – The importance of a strong support system  33:10 – Matt’s trip to Australia w/ Jimmy Webb, Paul Robinson, and Nalle Hukkataival, and bouldering with a new level of detail  35:07 – Nutrition timing, and planning meals around climbing, or vice versa  37:08 – Matt’s pre-workout meal  38:37 – The Mad Rock ‘Drones’  42:16 – Drones sizing (about 1.5 to 2 US sizes down from your street shoe)  44:50 – OTG Strength and how to train with Matt  49:24 – Balancing working/coaching with climbing  50:52 – Switching gears after ‘Hypnotized Minds’, project shopping, and climbing for fun  52:23 – Moving to CO and having access to a lot of hard boulders  53:40 – Dreams of van life  54:26 – Gratitude  55:30 – Where to connect with Matt  56:03 – Progressing every year, drawing inspiration from Jimmy Webb and Dave Graham, and goals  58:34 – The RV Moonboard  1:00:03 – “We will enjoy our Oreos today”  

Solomon Barth is a Stanford University graduate and software engineer. We talked about Solomon’s impressive two-week trip to Smith Rock, working with Alex Bridgewater to improve his footwork and bulletproof his fingers, training endurance using up-down-ups, veganism, working in tech, his desire to help make positive change in the world, and gunning for 5.15.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/solomon-barth  Nuggets:  2:29 – Solomon’s recent climbing trip, bad weather, and land hurricanes  3:49 – Back in the gym after COVID  5:11 – Solomon’s Smith Rock trip  10:56 – Tactics for flashing routes  14:29 – Being a training geek and reaching out to Climb Strong for coaching  16:54 – Working with Alex Bridgewater and bulletproofing his fingers on the hangboard  19:03 – Solomon’s experience with the Go-A-Hundred hangboard program  21:11 – Takeaways from working with Tyler Nelson on finger injury prevention, and why “active recovery is the only recovery” for pulleys and tendons  25:01 – Working on footwork with Alex  27:19 – Working on his weakness every session, and bookending sessions with slab climbing  30:37 – Solomon’s experience with alactic circuit training  35:07 – Up-down-ups with Maya Madere  39:31 – Up-down-ups specifics and clarifications  43:46 – Solomon’s thoughts on running and cardio  46:49 – Practicing pacing, and how Maya learned to climb faster  48:18 – Reigning in the volume  49:18 – Solomon’s experience and evolution with veganism  54:14 – The vegan alternative food that Solomon is most excited about right now  54:58 – Why Solomon doesn’t put much stock in nutrition, and letting go of sacrifices to perform better  57:27 – Rituals, and “climbing is just for fun”  58:41 – Book recommendation: ’Sacred Cow’ (link in show notes)  1:00:09 – Simon’s tech job, school vs. work, and studying computer science  1:02:51 – Balancing a full-time job with climbing, a desire to help make positive change, and taking time to learn more about the world  1:06:22 – Why Solomon feels that Social Media “wasn’t for him” and thoughts about the potential of becoming a professional climber  1:08:17 – Goal setting  1:10:31 – Plans to project 5.15?  1:11:19 – Margo Hayes, ‘La Rambla’, and shifting to sport climbing  1:13:54 – Jailhouse, kneebars, and projecting ‘The Green Mile’ with Conner Herson  1:17:46 – Using Jailhouse as a training ground, and kneerbar progress  1:20:48 – Plans for Maple and Rifle  1:21:29 – Gratitude  1:22:24 – Solomon’s two book recommendations (see show notes for links)  1:25:00 – “I guess I have an Instagram…”  

Simon Carter is an Australian photographer, and has been described by the editor of Rock and Ice Magazine as “arguably the greatest climbing photographer of all time”. We talked about building his first darkroom at age 15, pursuing full-time climbing in the early ’90s, action vs. landscape, camera equipment, the Taipan/Grampian closure, and Simon’s top 10 climbing photography tips.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/simon-carter  Nuggets:  1:50– The 2018 World Climbing Calendar, and the Onsight Photography business  3:14 – Early photography, and building a darkroom in the family bathroom at age 15  5:10 – Changing schools for photography and discovering climbing  6:06 – Reading mountaineering books, Simon’s childhood nickname, early outdoor adventures, and getting obsessed with rock climbing  8:19 – Working at the Australian University and losing his passion for photography  10:56 – Night school, becoming disillusioned with professional photography, and traveling around Europe for six months  12:26 – Getting a degree in outdoor education, working in gear shops, and saving up money to climb full time  15:38 – Living at Mount Arapiles and rediscovering photography  17:43 – Living on the dole, starting a business, and early work success  19:35 – Climbing ‘Serpentine’ on the Taipan Wall  22:42 – How Simon balances his climbing with his photography  25:55 – Simon’s plea for new climbing photographers to take the time to learn rope systems to be efficient and safe  28:43 – Simon’s elaborate photo rig for Nikon  30:14 – The advantages of using a chest harness  32:57 – Simon’s preferred jumar rig  35:23 – Action and landscape, capturing nature, and “the one thing”  38:32 – How Simon prepares for a specific shot, and balancing preparation with spontaneity  42:10 – Fuji Velvia, color palettes, and switching to digital  43:41 – Spiders  44:01 – Simon’s current camera (Nikon Z6), and mirrorless cameras  45:15 – Simon’s standard lens kit (see show notes for list)  46:07 – Shifting to more guidebook production  47:41 – The Red River Gorge guidebook, and a new way of presenting information  50:51 – The select and full guidebook publication dates, and why the Red is at the top of Simon’s list for climbing destinations  52:02 – Simon’s favorite international climbing areas, the Blue Mountains, a trip to Madagascar, and “what I love about climbing”  54:01 – Update on the Taipan Wall and Grampians closure and access issues  1:03:06 – The new management plan for the Grampians  1:03:40 – What we can do to help save the Grampians (see show notes for links)  1:05:28 – Why Simon is thinking about writing about about the Grampians issue, cultural surveys, and commercialization  1:08:48 – Capturing moments of people’s lives and “it’s about people”  1:11:08 – Simon’s top 10 photography tips (see show notes for a list and a link to an article)  1:15:14 – Getting the fitness back  1:15:45 – Gratitude  1:16:45 – Working on a guidebook to Sydney, putting work out there, and getting feedback  1:18:37 – Where to connect with Simon  1:19:05 – Wold Climbing Calender 2022?  1:21:37 – The real reason Chris Sharma sent ‘La Dura Dura’  

Charlie Manganiello has been coaching with Climb Strong for seven years and now heads the Elemental Strength program in Lander, WY. We talked about focusing all of your energy on one thing, misconceptions about deadlifting, maintenance strength training, Charlie’s go-to hangboard protocol, why climbing is important, and keeping things in perspective.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/charlie-manganiello  Nuggets:  1:28 – Breakfast  2:32 – Early strength training, transitioning from multisport athlete to focused climber, and taking things “all the way”  10:07 – Outliers, and asking ourselves “how good could I be if I focused all my energy on one thing”  11:24 – stated goals vs. action, and the coaches role  12:24 – Cushy sport climbing  14:02 – How Charlie’s early strength training translated to climbing  15:49 – Cross pollinated athletes, the 75/25 rule, and  being “strong enough”  18:24 – The benefits of going deep into strength training, “it’s not bodybuilding”, and the myth of gaining mass  20:37 – Connective tissue adaptation, motor recruitment, and becoming a more functional human  21:26 – Balancing the pull with the push  23:07 – Deadlifting, running, and learning through experience  27:05 – Treating your recovery like a workout, and watching climbing videos  29:00 – Deadlifting 400 lbs  32:40 – Charlie’s strength maintenance routine  34:08 – Misconceptions about the deadlift, magic bullets, and the posterior chain  38:17 – Deadlift numbers to shoot for, and the line between strength training for climbing vs. becoming a strength athlete  42:13 – Using the weight room to stay in the game  44:40 – Low hanging fruit: a few simple ways to climb harder (and why strength isn’t everything)  47:45 – “Train general to improve specific.”  49:15 – Increasing the push for healthy shoulders and a stronger pull  50:50 – Mobility  51:34 – Lower body explosiveness, and foot-on campus doubles  54:43 – Unilateral lower-body training  55:35 – The Bottoms-up Turkish Getup (with a glass of water balanced on top)  58:52 – The ideal vs. working with what you have  1:00:40 – Carryover from crushing grip strength to climbing?  1:03:01 – Charlie’s go-to hangboard protocol  1:06:20 – Charlie’s thoughts on 7:13 repeaters and when to do them  1:07:21 – “You’re either training or you’re performing. You can’t do both.”  1:08:47 – Strength maintenance at the end of a performance day  1:09:33 – “Climbing is really important to people.”  1:10:59 – Keeping climbing in perspective, but not letting go of it completely  1:15:33 – Self-talk, lessons from golf, and putting our negativity away  1:17:38 – “This is where I’m at.”  

Alex Bridgewater is a high-level rock climber who moved to Lander, WY in 2016, to train at Elemental as part of the Climb Strong Program. Alex now works for Climb Strong as a coach. We talked about his transition into coaching, managing a chronic back injury, favorite barbell and bodyweight exercises, speed walking, and the importance of self-belief.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/alex-bridgewater  Nuggets:  1:26 – Skating, early climbing, competing, and mentors  5:46 – Climbing in college and meeting Charlie’s brother Mike  7:27 – Alex’s first time swinging a kettlebell  8:26 – Plans for the ‘PreMuir’, and starting to train with Charlie  11:49 – Coming to Lander and learning about strength training  13:41 – Learning on the fly on the side of El Cap  16:21 – Getting sold on training, moving to Lander, and getting started with Climb Strong  22:15 – Discipline, second-tier routes, and volume days  25:04 – Kettlebell swings, and Alex’s back injury  28:53 – Setting the goal of being injury-free for a year  29:32 – The exercises that made the biggest difference for Alex’s own climbing  32:41 – Unilateral vs. bilateral exercises, Zercher squats, and goblet squats   39:02 – Kettlebells for climbers with limited overhead mobility, and bodyweight strength training  40:45 – Example bodyweight exercises, and handstand pushup progressions  43:02 – Alex’s experience at the Strong First bodyweight certification, and benefits of bodyweight strength training  45:43 – One arm one leg pushups, and body awareness and control  47:48 – Reading Stuart McGill and fixing his back with core exercises and speed walking  50:57 – The McGill Big Three  51:43 – More speed walking  53:40 – Alex’s current training, barbell overhead press, and deadlifting from blocks  57:12 – Alex’s most recent hangboard cycle (Ladder program with two grips)  1:00:16 – Current climbing projects, and the history behind ‘Fibinachi Shimmer’  1:02:26 – Alex’s takeaways from the training camp  1:08:53 – The one piece of advice Alex took away from Jonathan’s presentation  1:11:55 – Alex’s future with Climb Strong, and Climb Strong as a collective  1:14:08 – One thing that holds us back, the importance of taking the steps, and pushing ourselves  1:16:43 – Social media, “can’t”, and confidence  1:17:43 – Carlo Traversi’s insight  1:18:42 – Positivity  1:20:10 – “Just go up there and try”, a becoming a better person  1:21:54 – “To the death.”  1:23:14 – Showing emotion, “Leave it up there”, and try hard  

This is a mashup episode from the 2020 Climb Strong Training Camp. We talked about hangboard training, strength as a skill, climbing performance, takeaways from the training camp, and lessons learned from coaching athletes. Featuring: Chrissy Vadovszki, Jonathan Siegrist, Ken Klein, Carly Cain, Alex Bridgewater, Kathryn Perkinson, Charlie Manganiello, and Amanda Sempert.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/climb-strong-team  Nuggets:  [Chrissy Vadovszki]  1:37 – Introduction  1:50 – Getting the team together and refreshing principles  3:32 – Strength is safety, “the strongest person isn’t the best climber”, and prioritizing sending  6:17  – Reflecting on the redpoint process, lessons from listening to Jonathan, and the vulnerability of second-tier projects  8:41 – Definition of Second Tier routes  9:21 – Paired exercises, and stoking the fire  10:27 – Chrissy’s take on the value for participants  [Jonathan Siegrist]  12:13 – Introduction  12:35 – Jonathan’s mountain biking crash, shoulder injury, and recovery  19:04 – The goal is to clip chains, losing the plot, and getting to 100% try hard  22:35 – Stacking the odds in his favor, some of Jonathan’s strategies for success, and removing pressure  24:31 – Jonathan’s takeaways from the weekend  [Ken Klein]  26:12 – Introduction  27:06 – Coffee for breakfast  29:09 – “Climbing is magic.”  30:57 – Why Ken thinks the word “impossible” gets used too much in climbing  33:07 – We all experience the same feeling, and the satisfaction of seeing people try hard  34:13 – Ken’s ‘perfect repeat’ drill he uses with newer climbers, and balancing repetition with trying harder moves  38:09 – The One-Touch drill  40:17 – Jonathan’s three-month breakdown  41:52 – Rock sense, and a reminder to do more rock climbing  44:16 – Hangboarding, 7:3, 7:13, and 6:10 repeaters, and max hangs  48:27 – Hold size and crimping on the hangboard  51:40 – Decreasing edge size vs. adding load  52:05 – Strength repeaters vs. max hangs, and the four-burner stove  54:59 – How Ken thinks about different fingerboard protocols depending on the climber and their goals  56:53 – “Three steps forward one step back.”   1:02:59 – Clarification about progressing hangboard sessions  1:04:28 – Owning the weight  [Carly Cain]  1:05:54 – Introduction  1:06:06 – Working with a 16-year-old girl at the training camp   1:08:31 – Getting more comfortable with failing   1:10:44 – Reframing  1:12:08 – Learning to love bouldering  1:13:05 – Life is a work in progress  1:14:38 – Rifle!  [Alex Bridgewater]  1:15:58 – Introduction  1:16:12 – One thing that holds us back, the importance of taking the steps, and pushing ourselves  1:18:47 – Social media, “can’t”, and confidence  1:19:48 – Carlo Traversi’s insight  1:20:47 – Positivity  1:22:14 – “Just go up there and try”, a becoming a better person  1:23:59 – “To the death.”  1:25:20 – Showing emotion, “Leave it up there”, and try hard  [Kathryn Perkinson]  1:27:37 – Introduction  1:27:47 – Coffee for breakfast (again), fresh-baked bread, and breakfast moves  1:28:40 – Moving to Lander, working with Steve as an athlete, and joining the coaching team  1:30:06 – Philosophy  1:30:43 – Participating in the training camp  1:32:02 – Managing a finger injury as a coach  1:33:02 – A helpful reminder  1:34:08 – “We are all far more capable and more powerful than we can imagine.”  1:35:35 – “Climb second-tier routes.”  [Charlie Manganiello]  1:36:43 – Introduction  1:37:03 – “Climbing is really important to people.”  1:38:29 – Keeping climbing in perspective, but not letting go of it completely  1:42:03 – Self-talk, lessons from golf, and putting our negativity away  1:45:08 – “This is where I’m at.”  [Amanda Sempert]  1:48:07 – Introduction  1:48:39 – Kettlebell press, tension techniques, and energy links  1:51:08 – Hardstyle plank  1:53:47 – Kettlebell press cues  1:56:23 – The zipup drill, and practicing tension  1:59:00 – The ‘Quicken The Dead’ program, and trying alactic training  [Outro]  2:01:37 – Gratitude, and how to support the podcast  

Steve Bechtel is a strength coach and the founder of Climb Strong. We talked about the gift of changing your mind, lessons from studying sprinting and how to apply them to climbing, developing aerobic capacity, why Jonathan Siegrist and BJ Tilden are such successful climbers, the “real secret” to success, creating better habits, and Logical Progression 2.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/steve-bechtel  Nuggets:  2:25 – Steve’s house  3:38 – Kids, self-taught Parkour, and climbing at Orpierre  5:54 – The Climb Strong Training Camp, the complexity of climbing training, and why the questions always outnumber the answers  9:00 – Changing your mind, learning, and ego  11:41 – Simulation vs. specificity, changes in glycolytic or power endurance training, and when to train skills  15:39 – Peaking and adaptation persistence  17:22 – Studying speed and power, Charlie Francis’s workouts for 100m runners, and the Hi/Low training model  21:02 – Developing alactic capacity for boulderers  22:58 – Example alactic capacity circuit  26:46 – Developing the aerobic system (the “Low”) and shrinking the anaerobic zone  28:57 – Training the “High” via alactic intervals and strength and power, and the Zlagboard test  29:39 – Route 4x4s as an alternative to ARC training (and how to not screw them up)  31:31 – Three cues for finding the right intensity for route 4x4’s to develop aerobic capacity: 1) nasal breathing, 2) conversational intensity, 3) light fatigue or no pump  33:56 – Other activities to develop general cardiovascular capacity, and the MAF (Maximum Aerobic Function) heart rate formula for aerobic training (180 beats minus your age)  37:08 – Training general cardiovascular capacity in a city, Margo Hayes on ‘La Rambla’, and learning to calm down  40:00 – Jonathan Siegrist’s aerobic capacity, sub-goals, and big days  44:39 – ‘9 Out of 10 Climbers Make the Same Mistakes’, climbing with BJ Tilden, and the difference between the pros and everyone else  46:31 – The real “secret” to success, habits, and systems  48:33 – Behaviors, and first, second, and third-order results  50:18 – Why BJ is so strong and successful as a climber, taking time off, and focusing on doing things better  56:03 – BJ’s training for ‘Biographie’, juggling a business and kids, and his partner Emily  58:31 – Thing I was confused about #1, the role of strength training, the 2x2 deadlift workout, and why Jonathan Siegrist only trains in his offseason  1:04:14 – Steve’s hangboard experiment for maintaining strength, strain gauges, finding the bare minimum, and testing yourself on benchmark climbs  1:08:04 – Simple strength benchmarks for climbers, and strength training as we get older to maintain muscle mass  1:11:10 – Thing I was confused about #2, hung up on finding the “best” program, and seeing programs through to fruition  1:16:27 – The ice cube analogy  1:17:49 – Looking behind the curtain on your training program  1:19:03 – Hangboarding, expected results, and the true marks of a successful program  1:24:53 – Jonathan as a “redpoint climber”, and risking failure vs. having a successful training session  1:27:15 – Why Steve is so excited about skill development as the next big thing in “training”  1:30:52 – Logical Progression 2, and an example strength focus block of training  1:35:31 – “What got you here won’t get you there”, and avoiding a common mental trap  1:37:58 – Is the 2nd edition worth buying if you own the original?  1:38:24 – Gratitude for Ellen (Steve’s wife)  1:39:44 – Dinner and meeting the Climb Strong team, and learning from his own coaches

Roger Volkmann is a retired Orthopedic Surgeon and a lifelong climber. Roger suffered a severe stroke in 2010 at age 55 and was not expected to walk again. Through sheer grit and determination, he managed not only to walk again but to climb. We talked about his stroke, his five principles of life, climbing in the Midwest as a kid, and his three attempts to summit Devils Tower after the stroke.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/roger-volkmann  Roger’s Five Principles of Life:  1 – Life is Movement  2 – Tough is Better Than Strong  3 – Work Pays Off  4 – People are Inherently Good  5 – God Listens to Prayer  Nuggets:  2:38 – Building the spiral staircase for Roger’s treehouse  3:44 – Wood projects, and Roger’s retirement plan  4:59 – Stage 1 of Roger’s incident: the carotid dissection, and the bike crash  10:10 – Losing the farm in an F5 tornado, missing teeth, and going back to work on Monday  12:47 – The seizure, transferring to St. Paul Hospital, and the frozen skull bone  17:16 – Waking up into a nightmare, “a state of denial and a state of confusion”, vomiting, hiccups, and losing feeling in his leg  20:53 – Roger’s first two principles of life, and tough vs. strong  22:56 –  Roger’s third principle of life, taking a jet back to Wenatchee, and falling down unannounced  27:37 – The Paris Marathon, rewiring the brain, and ambulating  30:49 – “Unpromising moments”, and re-learning how to walk  32:43 – Roger’s physical therapist, caffeine, and walking The Loop trail w/ Grace  35:14 – Cutting his teeth climbing at Devils Tower  36:36 – The goal to re-climb Devils Tower after the stroke  38:02 – Small goals, climbing at Vantage, and re-learning how to tie his shoes one-handed  40:03 – Climbing one-handed, milestones, and attempting “The Tower” for the first time post-stroke  43:25 – Roger’s fourth principle of life, and finding what you look for in people  44:28 – More about the first attempt on Devils Tower, Roger’s worse climbing experience (being lowered in the dark), and rain and lightning  47:00 – The second failed attempt, and the third (and successful) attempt on Devils Tower post-stroke  59:59 – Left side neglect, disinhibition, and impatience  1:04:39 – Praying to make it through the day, and doing one constructive thing per day  1:05:57 – Roger’s fifth principle of life, squeaky pears, and a home math problem  1:09:59 – Climbing the dairy barn at age 10 and vaulting through the hay door  1:13:44 – Bird boxes and climbing trees  1:17:26 – Climbing silos  1:20:50 – Climbing ‘Aortic Arch’ (A1)  1:23:02 – A Patron Question, “More work more reward”, and effort vs. work  1:25:55 – Gratitude  1:27:06 – Roger’s next goal  1:27:49 – Returning to Devils Tower to be a tourist, Roger’s prosthesis, and Fat Tire beer

Mike Kerzhner is a software engineer, an accomplished Yosemite climber, and an impressive all-rounder. We talked about growing up climbing and competing in Russia, moving to the States and climbing at the Red River Gorge, his path to trad and big wall climbing, free climbing El Cap, writing, poetry, speaking Russian, and discipline born out of necessity.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/mike-kerzhner  Nuggets:  2:05 – Savory oats  3:33  – “Eat, then sleep, then climb.”  4:05 – Big wall food, water weight, and radishes  6:13 – PerMuir, corners, and send cookies  9:04 – Excerpt from Mike’s writeup on the PreMuir, and writing  10:59 – Mike’s internal conflict with social media and sharing about experiences  12:20 – Patron Question: How does Mike contrast computer-heavy career choices with a lack of digital presence?  13:45 – Early climbing and competing in Russia  20:37 – Moving to the states, the EBS competition scene, reckless biking, and getting beat by his younger brother  24:26 – Transitioning from a gym kid to a Red/New River Gorge kid  28:36 – Traveling out West from the Red  29:44 – Why Mike switched from La Sportiva to Scarpa, and getting his shoe-game dialed  33:16 – Going to Stanford, taking a year off of climbing (to drink beer), trad climbing, and ripping a pitch on ‘Romantic Warrior’  39:39 – Climbing ‘Astroman’ with Chicken Pox, getting benighted, and descending in broken flip flops  41:07 – Jailhouse, balancing climbing with drinking, and getting psyched in Bishop  43:10 – Mike’s transition back to trad climbing  46:47 – Mike’s climbing philosophy  48:26 – ‘The Rostrum’, offwidths, and the ‘Freerider’  54:08 – Two-day ascents, ‘Golden Gate’, and making it happen with work constraints  56:14 – Try-hard mode, and screaming  59:41 – Stemming corners, and why Mike struggle with the “medium” 5.12 and 5.13- climbing on big walls  1:03:07 – PreMuir excerpt #2, and what Mike learned from Sam about skill and analysis  1:08:28 – The professional mindset, and learning more by getting on harder climbs  1:09:30 – Mike’s pet peeve, and aspirations  1:10:30 – Chaos and anxiety  1:12:42 – Discipline vs. necessity  1:17:27 – How Mike feels at age 33 (and a half)  1:18:41 – Mike’s experience with the Lattice Training Assessment, 12c finger strength, and climbing V13  1:23:37 – What climbing is for Mike, and why he sucks at training  1:24:43 – Patron Question: The Red vs. the New?  1:25:26 – Summersville dam  1:27:21 – The New  1:27:52 – Patron Question: Favorite sector at the Red? The New?  1:28:55 – Patron Question: Climbing heroes?  1:29:59 – Poems  1:31:14 – Lunch (in Russian), baking bread, and speaking Russian  1:33:52 – The man with no arms, growing up in a starved Russia, and a lot to be grateful for  1:35:27 – The Salathe Headwall, Just Do It, and hanging up the boots  1:38:44 – Plans with Nathan Hadley, route development, learning from others, and surviving ‘Vanishing Point’  1:41:42 – PreMuir excerpt #3

Natasha Barnes is a former professional climber, a national powerlifting champion, and a licensed chiropractor who specializes in strength training and rehabilitation for rock climbers. We talked about gaining weight to climb harder, calorie balance, common misconceptions about strength training, on and off seasons, tissue capacity, and rehabbing finger injuries.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/natasha-barnes  Nuggets:  2:22 – Yosemite bouldering, ground-up ascents, and favorite boulder problems  5:04 – Natasha’s current climbing  6:28 – Gunning for state records in Power Lifting  9:11 – Competing, and the mindset of practicing at meets  11:55 – Natasha’s career as a pro climber, her  catastrophic finger injury, and struggling to find information on how to rehab  16:44 – Rehabbing the finger in Lost Rocks  18:47 – Shoulder injuries, trying conventional rehab, and turning to strength training  21:25 – Bench press and overhead press for shoulder strength and health  22:46 – Chiropractic school, and using her chiropractic license to do physiotherapy and rehab with clients  23:54 – Strength training for climbing, “being strong is fun”, and Natasha’s path to Power Lifting  27:16 – Gaining weight to climb harder?  31:31 – Disordered eating, and how learning about calorie balance and tracking macros helped Natasha relax about her weight, diet, and food  32:59 – Performance seasons and off-seasons   37:31 – Gaining weight in the off-season, calorie balance, and a case for tracking calories and macros  43:10 – Natasha’s thoughts on protein requirements for athletes  46:18 – Protein, carb, and fat recommendations for boulderers, sport climbers, and trad/alpine climbers   49:03 – Natasha’s favorite Apps for tracking  50:21 – Trends Natasha sees with her clients (almost all are under-eating protein)  51:25 – My (Steven’s) experience with low-carb diets, why Natasha likes the “if it fits your macros” approach, and caveats  59:06 – Clarification about total vs. net carbs  59:38 – Carb timing  1:03:54 – Avoiding excessive alcohol for recovery, and why Natasha doesn’t like to label foods as “bad” or “good”  1:05:30 – What Natasha thinks her ideal climbing weight would be now  1:08:14 – Off-season recommendations  1:10:03 – Addressing misconceptions about strength training, minimum effective dose, and examples of how Natasha programs strength training for climbers  1:12:45 – Neurological strength gains, and strength as a skill  1:14:29 – Why Natasha advocates for compound lifts, and targeting specific weaknesses through climbing practice/training  1:19:01 – The difference between a human body vs a car  1:24:56 – Increasing tissue capacity through training  1:28:00 – Patron Question: What can we do to avoid recurring finger injuries?  1:33:43 – Discomfort during rehab, pushers vs. avoiders, and finding the sweet spot  1:36:48 – My experience with a finger injury, how much time to take off, and lower entry points  1:40:32 – Surgery as a trauma, and better outcomes through movement  1:41:42 – Natasha’s recommended hangboard protocol for training and/or rehab, auto-regulated training, and why you don’t need to train to failure  1:45:28 – “Reps in reserve”, “Effort level”, and gaining autonomy in our training  1:48:41 – Patron Question: Does Natasha have any climbing heroes/role models?  1:51:20 – Gratitude for health  1:52:35 – How to connect with Natasha  1:53:27 – Natasha’s new ‘Foundational Strength for Climbing’ program  1:55:01 – The Power Mullet  

Maya Madere is a 21-year-old comp kid from Austin, TX. We talked about attending school at Stanford and studying computer science, the endurance training program that helped her transition from bouldering to sport climbing, gunning for the 2024 Olympics, competition strategies, outdoor goals, intuitive training and eating, power screams, and windsurfing.  Crafted Energy:  https://www.craftedenergy.com/  Promo Code - CLIMBHARD30 - for 30% off your order!  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/maya-madere  Nuggets:  1:40 – Windsurfing  8:44 – Maya’s transition from comp boulderer to outdoor sport climber  12:06 – How Maya feels about her current climbing  13:29 – Off-season climbing, coronavirus, and taking a break  16:42 – Outdoor climbing vs. training, “quantity over quality”, self-coaching, and doing too much vs. too little. 21:15 – Campusing, endurance training with Solomon Barth, and up-down-ups  24:28 – Up-down-up details  30:00 – Practicing climbing more quickly  32:56 – How Maya mixes endurance with maintaining bouldering strength and power  35:19 – Psicobloc  38:26 – Neverending Story, and why Maya would choose competition climbing over outdoor climbing (if she had to pick one)  41:08 – Where Maya sees her climbing going moving forward  42:14 – Paying her way around the world through competitions, and why it wasn’t sustainable  45:12 – The Boulderfield Master Series, compromise between school and competition rock climbing, and how Maya sees herself in relation to other top competitors  47:37 – Computer Science  50:27 – 2024 Olympics  53:36 – Maya’s most memorable comp, expectations, and why she prefers to be the underdog  57:15 – Making competing routine  59:50 – Practice comps and mock comps  1:02:21 – Breathing exercises and competing and altitude  1:04:45 – Cardio  1:06:54 – Speed climbing, and lead vs. sport  1:08:44 – Diet and weight  1:14:17 – Lifting, systematic vs. intuitive training, and mental energy  1:19:55 – Breakfast, vegetables, and intuitive eating  1:22:42 – Crafted Energy bars  1:24:56 – Dessert  1:26:05 – Maya’s go-to Evolv shoes  1:28:31 – Identifying as an athlete  1:30:18 – Maya’s outdoor and competition goals  1:32:33 – Leisure time, Waldorf school, and crafts  1:34:43 – Gratitude, privilege, and wanting to share  1:38:08 – Instagram, BLM, and using her platform to share information  1:41:33 – Power screams  

Connor Herson is the kid who free climbed ‘The Nose’ at fifteen years old. What most people don’t know is that he is also an incredible sport climber. We talked about his sport climbing goal at age fourteen, his path to free climbing ‘The Nose’, big wall tactics, gear recommendations, headpointing, training power during COVID, recent sends, and future goals on El Cap.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/conner-herson  Nuggets:  2:00 – Breakfast, caffeine, and sleep  3:26 – Connor’s goal at age 14  8:23 – Jailhouse, kneebar pads, the evolution of climbing, and 5.14d  12:53 – Trying ‘Triple Direct’  14:27 – Outgrowing beta on the ‘Changing Corners’ pitch  15:45 – Breakdown of the ‘Triple Direct’ linkup  17:24 – Three-day ascents  19:51 – Warming up for 5.14 straight out of bed and kneebaring the ‘Changing Corners’  22:08 – The path to freeing ‘The Nose’  30:34 – Making up PE class  33:25 – Two nudges from Tommy  38:09 – “If it’s a free route on El Cap it’s a goal.”, building a base of free routes, and thoughts on ‘The Dawn Wall’  40:21 – ‘Broken Arrow’, moderates to build a base, and headpointing tactics  47:55 – Bad landings, safety margins, and sewing up the first 25’ of ‘Broken Arrow’  49:37 – Offset cams, and cams vs. nuts  51:23 – ‘The Green Mile’  54:12 – Power training during shelter-in-place, ‘Throwin’ the Houlihan’, and ‘Surf Safari’  59:48 – Patron Question: Why are so few young climbers pulled towards trad and big walls?  1:05:06 – Patron Question: Connor’s go-to climbing shoes?  1:06:53 – Patron Question: Strategies for dealing with discomfort on big walls? (water, harness, shoes)  1:12:24 – Patron Question: Continue being an “all-rounder” vs. becoming more specialized?  1:14:16 – Jailhouse for training, and “if it’s training it can be contrived.”  1:15:52 – Gratitude  1:17:31 – Connor’s recent two-week trip, and sharing the driving  1:18:53 – Connor’s upcoming trip and goals  

Tyson Schoene has been the head coach of the Vertical World Climbing Team in Seattle, WA for nearly 20 years, and has shaped some of the best climbers in the world including Drew Ruana, Sean Bailey, and Quinn Mason. We talked about Tyson’s path to coaching, how he and his team build world-class athletes, the value of competition, climbing team as a family, and drills all of us can practice.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/tyson-schoene   Nuggets:   2:37 – Viento, the resurgence of old forgotten crags, and surfing trips   6:22 – Coaching during COVID, missing the kids, and home walls  9:52 – Embracing downtime, training for adversity, and moving forward with new ideas  12:48 – Feeling privileged and prepared, feeling bored, and struggles with purposelessness and the social climate without a support group during the pandemic  16:56 – Being born in Seattle, Tyson’s parents as climbers, early climbing, and the pull of the lycra  21:20 – Other sports and passions, early competing, early coaching, seeing himself in the kids  26:46 – Climbing with the kids and learning from the kids  30:24 – Why Tyson feels like he never realized his full potential, and why he wouldn’t trade his impact on the kids for being a 5.15 climber  33:51 – The benefits of competition  43:18 – Being competitive vs. being a good competitor  46:11 – Working with Drew to get better at reachy moves  53:36 – Why shorter kids tend to become better climbers  54:30 – How Tyson knew he could push Drew to the edge, the athlete/coach relationship as a two-way street, and adapting to your athletes  58:38 – Hiring coaches from climbing team, traits that make good coaches, and giving back to the team  1:06:27 – Repetition, traversing, patience, and the primary things adults are missing as new climbers  1:14:06 – Efficiency, what makes the best climbers look the best, and why easy movement (i.e. ARCing) is relevant for someone trying to break into 5.14  1:19:44 – Circuits for power endurance, drawing from track and field, learning through experience, and spray walls  1:26:19 – Programming circuits  1:28:14 – Easy circuits vs. easy traversing and ARC training, balancing endurance training w/ power, and why Tyson expects training to change in the next ten years  1:33:44 – More on ARC training, Tyson’s (amazing) adult client, and why Tyson generally prefers working with kids vs. adults  1:36:05 – Tyson’s thoughts on why climbers should train both for sport climbing and bouldering to be the best possible athlete  1:39:27 – Patron Question: Power endurance exercises to break into 5.12?  1:42:29 – Other factors to consider when it seems like power endurance is our limiting factor  1:43:37 – Climbing with three fingers (IMR open) to conserve energy  1:48:30 – Pinkies  1:49:04 – Patron Question: Favorite App for spray wall?  1:50:49 – Taping circuits on the spray wall for members and for the kids  1:52:50 – Patron Question: What was it like competing before competition climbing was popular?  1:55:26 – Shirts, normalizing greatness, and the Vertical World family  2:03:41 – Gratitude   2:06:05 – Drills: Heals only  2:10:50 – Drills: Fives  2:17:27 – Thousands of drills, leadership skills, and emotional detachment  2:20:35 – Proud of the kids  

Blake Cason is a mindfulness and work/life balance coach, and the founder of Pivot Wellness. We talked about bringing awareness to our relationship with climbing, practicing radical honesty, ways of strengthening the mindfulness muscle, cycling priorities, and ways that both Blake and I have struggled to find balance between work and climbing. Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/blake-cason  Nuggets:  2:01 – The first time Blake jugged a line, choss in the Canadian Rockies, and supporting Mike on ‘The Shining Uncut’8:19 – Intentionally showing up to support another person in climbing9:58 – The relationship sandbox, and play and responsibility13:53 – Common issues/areas that Blake works on with her clients and climbers16:34 – Beauty in doing things that don’t have a point, and being out of alignment with what motivates us vs. what we’re actually doing20:24 – “Shoulds”, guideposts, and self-imposed suffering23:33 – Radical honesty, “is that working”, and slowing down28:12 – Finding mindfulness through climbing, and her climbing relationship as a barometer32:11 – Tuning into your body and your breath to return to the present moment34:14 – Focusing on the breath, and code-switching35:52 – Training the mindfulness muscle 39:43 – The practical use of mindfulness, and how to bring mindfulness to reflecting on the past or envisioning the future42:50 – Mindfulness applied to climbing performance, “paying attention”, and finding language that resonates44:57 – Savoring, loosening the grip, tapping into a growth mindset, and getting the whole brain firing 53:04 –  Self-limiting beliefs, “Is being attached to that belief working?”, and the research behind the importance of self-compassion58:28 – The brain-body connection, “abort mission”, and punting1:01:18 – ‘Joe Six Pack’, recognizing a need, and choosing to walk away (for now)1:05:31 – How Blake would work with a client who struggles with fear1:12:59 – My (Steven’s) struggle with balancing the podcast with my own climbing and expectations1:16:49 – Cycling priorities, and how Blake cycles her focus between her own climbing and her business, and values vs. priorities1:23:56 – Using inspiration as a guide for priorities1:25:57 – Zooming out1:32:13 – Gratitude1:32:55 – The area of mindfulness that Blake is working on currently1:37:31 – Where to connect with Blake and how you can work with her1:40:28 – Take a breath1:42:49 – My free life coaching session, and send us questions!

Audrey Sniezek is a software engineer for Microsoft and a former professional climber. We talked about her beginnings in both computer science and climbing, becoming a morning person, her 4 a.m. warmup routine, starting a climbing gym near the Red River Gorge, coaching in China, self-talk for confidence, and her most recent 5.14a.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:   http://thenuggetclimbing.com/episodes/audrey-sniezek  Nuggets:  1:58 – Peanut butter sandwiches, being a finisher of things, the lunch crux, and dry salads  5:48 – Timex computers, studying computer science, and turning down Microsoft  10:22 – Temporary job with Microsoft, REI, and “is there any climbing in Washington?”  12:43 – Bigger and scarier, improving by climbing a lot, lead climbing and pushing personal boundaries  14:21 – Flexibility with work, squeezing in climbing, and “I’m only as transparent as I need to be.”  16:03 – Alpine style sport climbing, and becoming a morning person  17:55 – Audrey’s morning warmup routine  20:58 – Making the most of morning sessions, swapping days, and finding a COVID pandemic buddy  23:45 – Waking up extra early to send ‘Lost Horizons’, and commuting to and from climbing  25:41 – The corporate boomerang, living in a van to climb full time, preferring to stay places longer, and Audrey’s current trifecta  28:58 – Fitness training, healthcare, why Audrey came back to a corporate job after freelancing, and building trust to achieve a better work/life balance  34:11 – A shift in company culture due to COVID  37:15 – A home in Vegas, and starting a gym in near the  Red River Gorge  40:34 – Starting a computer science program at the Beattyville high school, and how the Beattyville climbing gym came to be  45:22 – Audrey’s vision for the gym, old-school setting, and watching the kids climb  47:28 – William’s stroke  49:37 – How Audrey uses the Beattyville gym and how she balances climbing and training in general  51:50 – Living in China and accidentally becoming a climbing coach  56:53 – Splitting up training and coaching, the language barrier, a teary-eyed farewell, and Audrey’s training legacy  1:00:20 – Audrey’s training session breakdown, Tabata style warmup, technique drills, going back to fundamentals, and training power on easy climbs  1:03:56 – Why Audrey doesn’t do much Moonboarding or hangboarding  1:05:39 – Recent finger injury, slowly getting back into the swing, and missing the “try hard”  1:08:02 – What factors help Audrey “bring it”  1:08:40 – ‘The Sickness’  1:13:48 – ‘Black Plague’, linkups, milking climbs for all they’re worth, and new projects  1:16:39 – Four-year gap between 5.14s, competing in the world cups, and a hamstring injury  1:18:51 – How Audrey sent ‘The Sickness’ without any specific prep  1:20:50 – Trying a 5.14 at Mt. Potosi  1:23:39 – Goals and dreams  1:26:05 – ‘Dr. Evil’, funky beta, and a surprise send  1:31:03 –  “The only thing stopping me is me.”  1:33:32 – 5.14 (or 5.15) in her 50s, “am I a machine”, and trying things sooner rather than later  1:34:32 – How’s Audrey training changed in her 40s, her own fitness and training resources  1:36:57 – What Audrey wishes she had known in her 20’s, confidence, and “I belong here”  1:39:45 – Self-talk, the piece of paper, and “I’m capable.”  1:41:43 – Low confidence, building yourself up, and reminding yourself that you create your results  1:42:41 – Gratitude, heartbreak, and community  1:45:06 – The victory cone  

Ben Herrington is a professional route setter and likely Washington’s most prolific boulderer. We talked about why Ben performs best as a “weekend warrior”, his three go-to training sessions, mistakes he sees other boulderers making, climbing vs. skateboarding, his history with drug abuse and addiction, the path to sobriety, some of his most meaningful FAs, and V15 potential in Washington.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/ben-herrington  Nuggets:  1:56 – Feeling aimless without work, missing purpose, and the subtle curse of being a full-time climber  4:09 – Skatingboarding vs. climbing: mastering, achieving, and style  7:37 – Ben’s three climbing categories (strength, technique, and try hard) and which one holds him back  9:31 – Practicing “try hard” with a three-try limit  10:31 – Skateboard culture, proving your right to be there, and “success days” vs. “training days”  12:30 – Why Ben feels like he performs best as a weekend warrior  13:38 – Ben’s three go-to indoor sessions  14:52 – The Sharma philosophy: flash or limit  15:42 – Ben’s “Strength Day”  17:24 – Why Ben prefers climbing other people’s hard boulders, wanting to be good at every style, the ego beatdown of changing styles, and The Red vs. Smith  21:21 – Why hard climbing isn’t type-1 fun, and why the variety in climbing appealed to Ben so much after skating  22:40 – Ben’s strength/power bouldering session length, gym climbing vs. outdoor climbing in terms of weight lifting, and gym climbing because it’s fun  25:54 – “Medium Day”, “Endurance Day”, and the benefits of down climbing for fitness  27:44 – Transfering sport climbing fitness back to bouldering, and climbing ‘The Reckoning’  29:11 – St. George bouldering vs. sport climbing, and expanding your horizons to have more 5-star lines to do  31:09 – Ben’s interest in trad/mixed climbing, and the routes that pull at him most  33:03 – The fun vs. suffering spectrum, and “everybody knows what it takes, they just have to be willing to do it.”  34:51 – What motivated Ben when he was younger vs. now  37:04 – Ben’s oppositional strength training routine,  training front levers once every two weeks, and the evolution of Ben’s core training  39:48 – How Ben can tell if a climber has good core strength, and the importance of core strength for hard climbing  40:38 – Training Front Levers, plank variations, and the feeling of being wrecked  42:37 – Lack of training consistency due to COVID, the approach of summer, and missing the climbing gym  44:55 – Ben’s weekly climbing schedule, and always taking Friday off  45:26 – 14 years sober, addiction to pain pills, and how Ben got started in climbing  49:19 – Obsessive-compulsive behavior, losing friends and his dad to drugs, moving to WA to get sober, and early bouldering in Leavenworth  55:27 – The obsessed bug  57:04 – Exploring for new routes, and bolting ‘Imagine’  1:03:41 – Cleaning and climbing ‘Imagine’ during quarantine  1:06:31 – John Lennon’s ‘Imagine’, the setting, the rock, and everything you’d want in a route  1:07:53 – The story behind ‘Inception’ (Ben’s favorite FA)  1:11:00 – Ben’s early progression in climbing, the “spurge and plateau”, and filling out the repertoire  1:12:54 – Some of the best hard boulders in WA, Newhalem bouldering, and endangered moss  1:15:58 – V15 potential in WA  1:17:45 – Ben’s ideal boulder condition for NW granite, giving credit to “the cracking” of a sequence or boulder problem, and the challenge of grading FAs  1:19:33 – What holds back climbers in the gym  1:21:38 – What holds back climbers when projecting outdoors  1:23:26 – How Ben decides whether to keep trying a climb, optimism vs. pessimism, and ‘Singularity’  1:26:52 – Gratitude  1:27:30 – Missing the gym  1:28:25 – Ben’s plans for the summer, and chasing conditions  1:32:24 – Ben’s Instagram, his recent Squamish video (that you should all watch—see show notes), and not knowing where to post climbing content  1:34:46 – Ben’s latest skate trick project, and influencing kids at the skate park  

Nathan Hadley is a professional route setter and an all-around rock climber. We talked about completing the Canadian Alpine Trilogy, the benefits of training using bouldering circuits, how to practice onsighting skills in the climbing gym, establishing the first 5.14 at Index, WA, and the importance of following the psych.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/nathan-hadley  Nuggets:  2:41 – The Canadian Alpine Trilogy  7:23 – Prep for the Trilogy, bouldering base from route setting, and Nathan’s one-month approach for getting back in sport climbing shape  8:53 – Fontainblaue-style circuit training  12:36 – Why Nathan thinks circuits are more effective than route laps and 4x4s  15:08 – Example two-day per week PE program  18:21 – Low-end endurance  20:52 – Structure in the things that matter  22:15 – Competing at sport climbing nationals, onsighting in Turkey, and sending ‘Scarface’  29:38 – Nathan’s “relaxed approach”  33:39 – Switching modes, listening to your body, and following psyche  35:37 – Onsighting practice in the gym  40:57 – Warming up for hard onsights and entering the right mental space  44:40 – Intentions and guidelines, and why Nathan’s trip to Turkey was so successful  46:15 – FA of ‘En Passant’ (aka Ten Percent Direct)  54:27 – Route setting as prep for ‘En Passant’  55:39 – Outdoor bouldering and getting stronger by climbing bouldery routes and Index  57:05 – Leaving his mark at Index  1:00:00 – Chess and The Fun Triangle  1:02:01 – Route setting with volumes, volumes as tools, and creating a diversity of climbing styles in the gym  1:05:06 – Forerunning as training  1:07:31 – Climbing less, and learning from the experts who know bodies  1:09:26 – Grateful to be working  1:10:24 – ‘Vanishing Point’, looking for a new route on Dolomite Tower, and dreaming of a WA Trilogy  1:22:00 – Nathan’s website  

Paige Claassen is a professional rock climber and the founder of the Southern Africa Education Fund. We talked about pre-send rituals, breathing techniques, how she changed her diet to improve recovery, recent training, how she structures bouldering and outdoor sessions, learning from each attempt, and favorite crag snacks.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/paige-claassen  Nuggets:  1:55 – “Coming to you live from my closet!”  3:04 – Frangog  4:44 – Learning to try hard, and reminding yourself that “I’ve sent in the past when things weren’t perfect”  8:26 – ‘Just Do It’, deep audible breaths, and clicking into the moment  11:45 – Pre-send rituals, working with a biokineticist, and activation points  14:28 – Paige’s thoughts on audible breathing  17:36 – Breathing beta, composing yourself, and “Everyone loves climbing on jugs”  19:03 – ‘Odin’s Eye’, eating more protein, training differently, and becoming a different climber  24:21 – Gym bouldering for power 27:15 – How Paige structures a bouldering session, and focusing on quality over quantity  28:59 – Training seasonally, and how Paige structures outdoor climbing sessions  30:33 – Day on day off  31:34 – Finding what works for you, and owning it  32:06 – A mental shift to not performing in the gym  33:24 – “I just love projecting.”  34:31 – Believing in the process, tricep pushups, and recent training during quarantine  39:42 – Losing ten pounds by eating more fat, protein amounts, and collagen for fingers and skin  44:20 – Southern Africa Education Fund (SAEF), building school buildings, and a new playground  49:24 – Mentorship, open and learning, and living in an exciting time  51:43 – Gratitude for family  53:14 – Current favorite climbing snack, and “I’m not afraid of carbs.”  56:01 – Fish tacos and buffalo cauliflower  57:35 – ‘Shadowboxing’, 5.15 as a goal, and climbing more 5.14+ routes in North America  59:58 – ‘Dreamcatcher’  1:00:50 – Learning from each attempt, frustrating to fun, and “if we’re not having fun there’s no point  1:02:35 – “Treat yourself as you would treat others.”  1:03:20 – Completing the Yurdin family (minus Kasbah)  

Jasna Hodžić is part writer, part scientific researcher, and part badass rock climber. We talked about sending her first 5.14a, ‘To Bolt Or Not To Be’ at Smith Rock, about practicing her anti-style to climb a route called ‘Voodoo’ 5.14b, and about her struggles with a misdiagnosed finger injury, compartment syndrome, and RED-S.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/jasna-hodzic  Nuggets:  2:18 – Woodstoves, cooking while driving, and leaving an ice cube tray in the oven  5:46 – Hyper + cute boys, Mr. Buff Man, and getting into rock climbing  8:35 – Studying abroad in Spain in 2013, climbing at world-class areas, and finding an infectious climbing scene   11:38 – ‘To Bolt Or Not To Be’, the archetype of hard rock climbing, pure inspiration, and commuting from Seattle to try the route  18:35 – Advantages of top-roping, skin pain, and progression on To Bolt  22:23 – “Smedges”, going through six pairs of Muira VSs, punting at the 10th bolt, and bailing on her own birthday party  27:31 – Taping for warmups, warming up for To Bolt, and the Mike Doyle story  31:48 – Climbing ‘Peace’ first redpoint try, onsighting the last two bolts, and glacier polish   40:35 – Tick marks, visualizing, and focusing on the crux  43:07 – ‘Voodoo’ (Jasna’s first 5.14b), Equinox, and the jump start  48:34 – Jasna’s fake finger injury  59:28 – Taking a break from the gym and feeling stronger after a winter of rock climbing  1:03:13 – Mixing projects and quick ticks, trying hard routes, and anti-style  1:08:17 – Vertical climbing isn’t type 1 fun, steep climbing during quarantine, and climbing 14a in her anti-style  1:10:10 – Scuba diving on ‘Papa Legba’  1:14 14 – The foot story (compartment syndrome)  1:30:59 – Dealing with injuries and gratitude for health and health care  1:37:38 – Jasna’s experience with RED-S (formerly know as Female Athlete Triad)  1:45:43 – How Jasna has changed her diet post-RED-S, cottage cheese, getting DEXA scans, and other takeaways  1:53:53 – Eating more frequently, calories, calve muscles, and body fat  1:57:13 – Favorite books  2:01:37 – Photojournalism, Jasna’s R&I article, blogging, writing to process the gunk in your head, and the importance of publishing  2:07:11 – Dreams of making a living as a writer, and her PhD  2:10:20 – Gratitude for health and partnerships  2:13:23 – Climbing goals, being meticulous with climbing, and falling into projects  2:18:37 – Not on the Insta-Twitter  

Justin Brown is the founder of Rhino Skin Solutions, a company that provides high-performance skincare products for rock climbers. We talked about best practices for skincare, tips for dialing skin for different rock types, how to grow a business while keeping things simple, and the connection between greatness and insanity.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/justin-brown  Nuggets:  2:23 – The COVID pivot, hand sanitizer, and the restaurant hustle  5:48 – Whole Foods, the Rhino growth trajectory, and growing to make a better product  9:50 – How to fix product that has separated   11:30 – Hand Sanitizer for greasy hands and dirty climbers  13:52 – Best practices for healing dry skin  17:24 – Dry/Performance plus Spit for dry and pliable skin, removing sweating as a factor, and different skin for different rock types  19:32 – How to use Rhino Spit   20:39 – Justin’s skincare routine leading up to a climbing trip  24:02 – Combining using Performance and Repair, and best practice for antiperspirant use   26:28 – Training your brain to sweat less and taking a break from using products once a month  30:35 – Tegaderm and Hypafix for splits and gobies  34:34 – Better climbing tapes  36:48 – Filing old shoe rubber, shoe cleaning products, and OXY Pads  41:48 – The early days of Rhino, and why Justin   46:21 – A simple business model and growing organically  49:08 – Growing vs. profitability, putting systems in place, not wanting cogs, and the label machine  54:51 – Work-life balance, getting an employee, and freeing up time  58:40 – Getting hurt climbing, starting MMA, getting in the best shape of his life, and the heart monitor story  1:03:58 – Training for MMA and carryover to rock climbing  1:06:21 – Justin’s standing in jiu-jitsu and converting belt rankings to the Yosemite Decimal System  1:08:05 – Mixing MMA and climbing, a pesky wrist injury, and climbing because it’s fun  1:10:56 – Greatness and insanity, and different limiters on crazy  1:12:27 – Steven’s thoughts on limiters, how limiters shift, and waking up early to hangboard  1:14:38 – Exceeding climbing goals, the gratification of improving at something new, and the myth of discipline  1:17:06 – How each route at Smith leads to the next, and progressing through the 5.13s  1:21:12 – Justin’s approach to climbing ‘Badman’ (his first 5.14), and dealing with shoulder impingement  1:25:25 – Carryover from jiu-jitsu to rock climbing  1:28:49 – Carryover from rock climbing to jiu-jitsu, projecting sequences, and foot matches  1:32:18 – Climbing 5.14 again, goal routes, and climbing the hardest route from the year you were born  1:35:33 – Justin’s (secret) Shuteye Ridge trip  1:37:29 – Gratitude for family and his sister’s illness  1:40:48 – My experience with van life during COVID-19, being in stasis, why Justin craves going out to eat, and restaurant energy  1:46:14 – Rye sourdough mango pancakes  1:47:02 – High-4 (Justin’s new company for pet care)  1:50:20 – New Rhino products (coming soon)  1:52:23 – Where to connect with Rhino for skincare questions  1:53:10 – One last story  

Ethan Pringle is one of the best all-around rock climbers in the world. We talked about practice vs. training, lessons learned from 50 days projecting ‘The Nest’, taking care of his dad and his experience with chronic grief, the gift of heartbreak, discovering a new depth of love, projecting highballs, and the coolest rock climbing move he has ever done.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/ethan-pringle  Nuggets:  2:22 – The Pistol Squat challenge  5:58 – Practice vs training, and feeling plateaued in strength  9:18 – Improving strategy for projecting, getting really good at making climbs easier, and admiring climbers who try 100% every time they pull on the wall  12:24 – Wanting to flow vs. trying as hard as possible, learning to climb efficiently, and the game of sport climbing  16:14 – 50 days on ‘The Nest’  24:38 – Psychological vs. physical limitations on The Nest, holding on to belief, and the decision to send  27:23 – Ethan’s main takeaway from ‘The Nest’: “Crappy days are totally fine and totally normal.”  29:15 – Trying different beta, lightbulb moments, ‘El Bon Combat’, and “master beta”  33:59 – ‘Kintsugi’, the ninja-toe-catch, and the coolest rock climbing move Ethan has ever done  38:47 – His dad’s stroke, finding him on the floor, life’s pivotal moments, caregiving, and Michael Peña  49:39 – Lessons from grief, heartbreak as a gift, and a new depth of love  59:30 – Compassion, acceptance, growth  1:01:05 – Self-compassion, the ‘La Reina Mora’ story, and the debilitating combo of emotional baggage and bad beta  1:07:47 – Overextending and creating boundaries  1:13:15 – Knowing yourself and communicating boundaries  1:16:30 – Why the word “depression” doesn’t really resonate with Ethan, his own brand of internal darkness, and becoming more at peace with himself  1:21:14 – Seeing a grief counselor and why Ethan is a proponent of therapy  1:23:29 – 10-minute sits, mindfulness meditation, and Ethan’s experience and takeaways from a 10-day vipassana course  1:35:35 – Doing the second ascent of Jason Kehl’s ‘Evilution’, and why highball bouldering is such an amazing type of climbing  1:39:47 – Ethan’s highball projects in Yosemite  1:42:18 – Ethan’s approach to highballs and the effect of pulling the rope   1:44:27 – The “Brown Point”  1:46:26 – Plans for Yosemite in the Fall  1:47:12 – Dreams of finding all-natural 5.14+ or 5.15 projects  1:51:50 – Ethan’s dream van  1:54:55 – Gratitude  1:56:09 – Hugs  1:56:37 – Ethan’s Instagram and plans for a new website  1:57:32 – The gift of vulnerability, plans for a round 2, and reversing interview roles  

Chad Andrews is the maker of the Clipping Chains blog—a resource to help climbers navigate personal finance and move towards financial independence. We talked about reaching retirement at age 35, simple steps to reduce your cost of living, why financial strength equals freedom, the joy of building a craft, and pursuing your best life.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/chad-andrews  Nuggets:  3:03 – ‘Snickers’ the stealthy food thief  7:34 – Chad’s early career in Houston, staring climbing, moving to the front range, and becoming interested in the financial independence movement  14:59 – The F.I.R.E. movement (Financially Independence Retire Early) and Chad’s path to financial independence  16:09 – Why Chad would never call himself retired, and why he thinks work is a fundamental aspect of happiness  17:10 – The Clipping Chains blog and sharing personal finance information with climbers  18:51 – Overview of the financial independence concept (maximize savings rate, and invest in a passive index fund)  24:31 – Chad and his wife’s income, teachers, and why the financial independence movement isn’t just for those with a high income   26:39 – Tracking spending using an app or spreadsheet  31:19 – The big three: housing, transportation, and food  33:51 – Chad’s passion for food, cutting back out dining out, rediscovering cooking, and learning new skills  36:32 – Facing discomfort, Chuck and Maggie Odette, the “year of austerity”, and paying less for the same experience  38:44 – Why financial strength is a sliding scale, and the freedom of having a little extra money saved  43:52 – Chad’s climbing trip to Ceuse during the “year of austerity”  45:39 – Pareto principle (80/20), and why Chad doesn’t feel like he and his wife had to sacrifice much to reach their financial goals  48:56 – How having a few months of living expenses saved up can give you the freedom to tinker and try new things  50:53 – The first two steps that everyone should take toward financial strength  56:23 – Scheduling your day, habits, and systems  1:01:52 – Tracking net worth as a measure of progress  1:05:13 – Housing as the #1 expense, and tips for reducing housing cost  1:09:41 – Tips for renters and why buying a house isn’t necessarily as good an investment as people think  1:12:45 – Takeaways from interviews with top climbers, and embracing a non-normal life  1:19:39 – Hard work, happiness, and honing a craft  1:26:09 – Chad’s current climbing, focusing on movement and bouldering, and the benefits of filming yourself  1:32:35 – Where Chad is most excited to climb after COVID, focusing on climbs he can do in 10 tries, and the role of mega projects  1:36:05 – Retiring just before COVID, and my (Steven’s) plans for Rifle  1:38:12 – Roasted peppers, Lemoncello, and comfort food  1:44:26 – Favorite books  1:47:36 – Gratitude  1:48:25 – Clipping chains website, Instagram, Twitter  

This is part 2 of my conversation with Mikey Schaefer. We talked about climbing as a finite resource, footwear for big walls, rope tricks, Mikey’s “fix and follow” system for team-free ascents, climbing smarter, what Mikey is grateful for, and his refreshing perspective about COVID. You can find part 1 of our conversation in episode 18.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/mikey-schaefer-part-2  Nuggets:  1:31 – Climbing ‘Moonlight Buttress’ in his 20s, 30s, and 40s  4:09 – Moonlight getting easier, wearing out climbs, being mindful of the impact we have on climbs and climbing areas, and Mikey’s advocate “rant”  10:06 – How Mikey thinks about footwear, and being smarter (as well as stronger)  16:27 – Tommy Caldwell as a one-show-size climber, and how Mikey chose his shoes for ‘ Moonlight Buttress’  18:45 – Compression socks, warmup up in socks and TC Pros, climbing in approach shoes, and developing footwork by climbing in shittier shoes  22:53 – Tinkering with systems, “It’s easier to climb smarter than it is to get stronger”, weighing gear with a gram scale, and measuring the force of different top rope systems  27:18 – “Friends don’t let friends belay”, Mikey’s “fix and follow” system, and leading in blocks  34:56 – Grateful for financial security, Mikey’s grandfather held captive, and a refreshing perspective on COVID  41:01 – Why Mikey feels content with where he’s at, plans to continue moving the spiral upward, and continuing to be a jack of all trades  

Mikey Schaefer is a photographer, filmmaker, and an all-around climber whose accomplishments range from dangerous first ascents in the mountains to 5.13+ big walls, 5.14 sport climbs, and V10 boulders. We talked about some of Mikey’s most meaningful first ascents, experiences on Liberty Bell, balancing risk and reward, becoming a jack of all trades, and building his pyramid.   Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/mikey-schaefer-part-1  Nuggets:  3:03 – The ‘Eggsadilla’  6:56 – Mikey’s first major FA on the South Face of Mt. Bradley (‘Little Big Man’)  14:32 – The Dancing Dihedrals feature, and the A3 rating  18:10 – Getting old/soft (joke), how Mikey’s risk profile has shifted, and balancing risk and reward  21:44 – Putting up first ascents, “Who’s experience am I doing this for?”, and Mikey’s perspective shift in putting up new routes   25:33 – Learning by making mistakes, and when to push your limits  30:22 – Preserving the experience of routes  32:53 – Liberty Bell and the arc of Mikey’s climbing progression, rope soloing, father time, and putting up the hardest big wall route in WA  45:55 – Finding the gem (‘Dark Side of Liberty’)  49:54 – Being called a sandbagger and Mikey’s thoughts on grading routes  56:31 – Mikey’s tendency to not think he’s as strong as he is, “good” vs “great” climbers, and a shifted paradigm  59:00 – Being a jack of all trades, balancing multiple disciplines, how different disciplines help each other in a spiral, and climbing Cerro Torre  1:04:17 – The ‘Why’ behind Mikey being a jack of all trades in climbing, his influences and personality, and being the swiss army knife on productions  1:08:10 – Why Mikey doesn’t set long-term goals or make long-term plans, letting opportunities arise, and not knowing what’s next with COVID  1:13:18 – Varied approaches between different climbers, “There’s no recipe for success”, finding clues, and making the most of the cards you’re dealt  1:17:35 – Adding the training and bouldering bricks to the pyramid  1:19:03 – How Mikey trained to climb his first 5.14, repeaters using the Beastmaker App, weighted pull-ups, and muscle-ups  1:33:20 – Using video recordings as a tool, and front levers with Alex Honnold  1:37:13 – Being a shorter male climber (5’3”), different strength requirements for men and women, and an interesting comparison between Mikey and SJ  1:44:20 – The main benefits of bouldering and training the “try hard muscle”  

Drew Ruana is a 20-year-old boulderer, sport climber, and competition climber who is quickly becoming one of the best rock climbers in the world. We talked about climbing ‘Sleepwalker’ (his first V16), the significance of skin and conditions and tactics for optimizing them, his current training philosophy, transitioning from competitions to outdoor climbing, and his career and climbing goals.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/drew-ruana  Nuggets:  3:14 – Rest day during quarantine, Game of Thrones   4:57 – Bishop in February, ‘Goldfish Trombone’, and the worst skin injury Drew has ever had  6:55 – The Milwaukee fan, a game of 0.1 percents, and the importance of skin and conditions  10:13 – Night sessions and Drew’s light setup  11:02 – Drew’s chalk bucket of skin products  12:32 – Dry Spray, Climb Skin, and accepting bad skin  13:28 – Drew’s V15 rampage, a day in the life while projecting ‘Sleepwalker’, Drew’s best two days of climbing, and the sending drug  18:01 – Why Drew doesn’t warm up on other boulders  19:05 – Drew’s warmup routine  20:38 – How Drew thinks about working on multiple projects at a time vs focusing on one  21:58 – ‘Three Days In Joe’s’, mixing in volume, and doing V14 in a few minutes  23:39 – Griffin Whiteside, and Mike & Ikes as rocket fuel  25:36 – Drew’s training philosophy and workout  29:32 – Drew’s favorite rings exercises  31:17 – A day and B day, and “all the strength comes from recovery”  33:00 – The importance of nutrition and sleep, Drew’s protein intake (1-1.2 grams per lb bodyweight), and PhysiVantage protein powder  35:21 – Why Drew spent two years focusing more on weight lifting than climbing  38:18 – Climbing at Smith Rock at age 3, climbing ‘Dancer’, and Drew’s first set of quick draws  40:26 – Why Drew never felt external sources of pressure, competing as a kid, and the frustration of being too short for competition boulders  45:16 – Sticking it to the man, coach Tyson, and learning to climb tall  48:33 – Shifting motivation from comps to outdoor climbing  50:37 – Olympic qualifiers, world championships, frustrating comp results, and the validation of a successful outdoor season  1:02:39 – FA of ‘Pegasus’  1:06:10 – FA of ‘Assassin’  1:12:04 – Climbing at Smith and how that made Drew the climber he is today  1:13:26 – 5.15 projects at Smith  1:15:02 – “We’ll see where climbing takes me.”  1:16:15 – Psyche for bouldering, School of Mines, and dreams of alpine blocks  1:18:12 – Drew’s career plans, and wanting to give more back to the world than just climbing  1:20:32 – Why Drew thinks Salt Lake City is the best scene for hard training in the country  1:22:55 – A lot to be grateful for  1:25:26 – Instagram and Facebook, getting logged out of Messenger, and “You can always try harder.”  1:28:29 – BONUS: Drew’s campusing routine  

Tara Kerzhner is an award-winning photographer, cinematographer, and accomplished rock climber. We talked about being creative while stuck at home, the importance of shooting what you love, balancing her work with art and climbing, becoming a more powerful climber, and telling stories through film.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/tara-kerzhner  Nuggets:  2:06 – Using the podcast to hangout out with friends  2:51 – Cactuses  5:50 – Working from home, “the snack loop”, and Tara’s favorite tea  11:33 – Working in restaurants, learning to manage money, not having mentors, and a sheltered upbringing  15:21 – Learning to believe in herself, “garbage collecting”, and increasing your percentage of good photos  17:37 – “Shoot what you love”, being grounded for 6 months, and taking risks  19:29 – Some of Tara’s favorite photos and what made them memorable  23:51 – Learning about storytelling and film making, and why Tara feels like she hasn’t made her best film yet  25:16 – Tara’s new film camera  26:50 – Tara’s photo tick list, shooting “new” angles, and Jim Thornburg  29:59 – Balancing working with art and climbing, sending ‘Vesper’, and going in and out of shape  34:24 – Why Tara is considering doing more strength training for photo/video work  38:22 – “Un-Smithing” herself, seeking out more powerful climbs, and ‘Don’t Call Me Dude’  44:26 – Why grades “don’t really make sense”  47:06 – Tara’s goal routes at Ceuse, trying ‘Sprayathon’, and the irrelevance of grades  50:38 – ‘To Bolt’, and why climbing it would be such a meaningful route for Tara  53:33 – Alex Honnold’s free solo big wall tick list  55:02 – Multipitch sport climbing, wanting to go climb ‘Logical Progression’, and why multi-pitch trad climbing isn’t always type 1 or 2 fun  57:55 – Why free climbing El Cap isn’t a current goal  58:53 – Cats  1:00:08 – House cat —> ocelot  1:01:39 – What Tara feels especially grateful for  1:04:25 – Sladies 2, the ethics of what we choose to do right now (during COVID), and why Tara isn’t planning any trips right now  1:06:40 – Why Tara is excited to explore more editorial/journalistic photo and video work in the future, shooting in Fiji, and photos vs videos  1:08:50 – Tara’s website, Instagram, and why she prefers email when responding to people  1:10:32 – Climbing on the home wall, why 45 degrees might be the hardest angle in rock climbing, and “it’s all about body positions”  1:12:13 – Wrap up, why Tara doesn’t like some of her earliest films, and “it’s good to be up on the wall”  

Katie Lambert is an elite rock climber in just about every discipline of the sport. She is also a contributing author for Climbing Magazine, owns a business, and has a master’s in nutrition. We talked about the film Pretty Strong, her training and how she balances the many disciplines of climbing, and nutrition recommendations for climbers.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/katie-lambert  Nuggets:  2:15 – Pretty Strong  4:19 – ‘Father Time’ breakdown, blood blister, dropping the tape, and deciding to go into support mode  9:45 – “A big part of climbing is failing.”  10:49 – What Katie learned from climbing with Nina, and vice versa   13:16 – Deadlifting to fix low back pain, the Berto challenge, pulling 235 lbs, and how deadlifting has helped her climbing  18:11 – Iron Dragons  19:17 – Pinch training and hangboarding  24:36 – Sunday Funday  25:08 – Training power for a trip to the Red, and bouldering circuits (inside & outside)  26:57 – Campusing exercises, the importance of focusing on speed when training power, and campusing endurance  28:24 – The routes Katie was training for at the time  29:26 – Being a multi-discipline athlete, and how Katie thinks about structuring her climbing/training year  32:42 – Why Katie prefers the free-in-a-day style of big wall climbing  34:25 – Linking up ’The Rostrum’ and ‘Astroman’, Katie’s “little suffer bunny”, and feeling fit from The Hulk  36:39 – Goals for future linkups and quick ascents and plans to go back to ‘Father Time’  39:52 – Katie’s go-to climbing shoes  40:58 – “I know who I am and I know what I’m doing.”  44:10 – Why Katie recommends that newer climbers (less than 5 years) just climb a lot in a variety of styles instead of focusing on training  46:24 – How learning offwidth techniques has helped Katie with tufa climbing  48:07 – The one kind of training Katie wishes she had started doing earlier and would recommend for climbers  48:54 – Katie’s three go-to strength exercises, and fingerboarding for healthy fingers  50:59 – Past ankle and finger injuries, why Katie avoids climbing in the cold, and being clammy and cold  53:54 – Katie’s favorite Rhino Skin Solutions products and how she uses them  54:51 – Rehab ideas for elbow tendonitis and finger injuries, and why just taking time off isn’t necessarily the best rehab strategy  1:00:18 – What Katie wishes she knew when she was age 20  1:01:47 – Same question for age 30, noticing a trend of tendon injuries climbing in the cold, my own experience with a finger injury  1:03:38 – How dehydration plays a role in finger injuries, electrolytes, and Katie’s favorite hydration cocktail for cold days  1:04:19 – Masters in nutrition, Bishop Cowork, writing, and nutrition coaching  1:05:30 – Two key nutrition tips/takeaways for climbers, recommended intake of water per day (1/2 fluid ounce per lb of bodyweight minimum), and climbers as sugar burners  1:07:51 – How Katie eats in a day  1:10:10 – Eating red meat, why Katie is into local and sustainable food and why she feels so lucky being in Bishop, Polyphase Farm, and the challenges of feeding a growing population  1:13:52 – Some of the side effects of a crappy diet, why diet is important (even if you look fit), and some of Katie’s recommendations  1:17:29 – Katie’s recommendations for those that want to stick to a vegetarian or vegan diet  1:18:12 – Nuts, and why Katie recommends eating them raw/soaked, and why she recommends avoiding peanuts and processed nuts and nut butters  1:20:00 – Katie’s recommendation for daily protein intake (1 gram per lb of bodyweight—it’s ok to start with 75% of that)  1:22:54 – Writing, why Katie is stopping her column at Climbing Magazine, and working on a cookbook  1:24:24 – Founding and running Sacred Rok  1:26:50 – Being sick for 24 days, gratitude for health, and “it’s a man thing” (being pathetic when we get sick)  1:28:26 – Katie’s upcoming trip to the Red  1:29:09 – Melt Down  1:31:22 – Being a lifer, why Katie loves Bishop, and moving to France if Trump wins the election  1:33:20 – V11 as a goal  1:33:57 – “We’re really lucky to climb.”  

Jonathan Siegrist is a professional rock climber, and one of the most prolific sport climbers in the world. We talked about the evolution of his training, how he trained to climb 5.15b, current training methods, how he mixes in climbing with training, tactics for quick redpointing, a new direction for his climbing, and The Fins project.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/jonathan-siegrist  Nuggets:  3:31 – Breakfast, how Jonathan eats on a climbing day, favorite bars, and eating the local cuisine when traveling  8:38 – Training for the Red by climbing on campus rungs on the treadwall (while wearing socks)  13:21 – Jonathan’s training evolution, and sending ‘Jumbo Love’  18:18 – Current training methodology (broad strokes), working with Steve Bechtel, and adding more rest between sets and training days  21:21 – Carving out more time for the same number of training sessions  22:35 – Jonathan’s three favorite strength exercises (not related to finger strength)  26:46 – More about weighted pull-ups and how Jonathan generally programs and advances his training  29:19 – Combining heavy sets with plyometrics, and taking 10-15 minute rest between sets  30:56 – Circuit style hangboarding vs. straight sets  32:48 – 7:13 repeaters, why Jonathan now prefers them over 7:3, trying new things, and thinking about trying max hangs in the future  37:19 – How Jonathan integrates outdoor climbing with training and the benefits of combining the two  42:00 – Sending ‘One Hundred Proof’, and shifting focus to prioritize redpoint days  44:09 – Why Jonathan doesn’t do any maintenance training, and the importance of trying hard  47:36 – Jonathan’s propensity toward endurance, and the one thing he would do different if he could go back in time  49:47 – How Jonathan thinks about strength and power training vs. bouldering  50:36 – Sending ’Trice’ back in 2009, learning to climb at flagstaff, and testing well at finger strength but not knowing how to move fast  55:09 – “The magic of climbing”, how Jonathan stacks up against other 9b climbers and prioritizing sending  57:58 – Climbing with Adam Ondra and inspiration to focus more on flash and onsight climbing  1:02:43 – Jonathan’s approach to second-go redpointing, his affinity for remembering beta, and removing hesitation  1:04:49 – Jonathan’s spray wall drill to practice memorizing sequences, and how he uses visualization  1:08:42 – How Jonathan thinks about deciding between second-go redpointing vs. flash or onsight  1:11:36 – Leveling up, hopes to return to old crags to finish old projects, and Jonathan’s desire to (eventually) move away from sport climbing  1:18:14 – Multipitch sport climbing, and “the single coolest thing” Jonathan hopes to do with his climbing  1:19:33 – Trying the Dawn Wall with Tommy, and why Yosemite big wall climbing isn’t at the top of his list  1:21:34 – The Fins project  1:28:51 – Experimenting with techniques to combat dry skin and dry conditions, wet chalk, and Rhino Spit  1:31:52 – “Do you think that thing will be 15b?”, the polarizing crux of Algorithm, and Jonathan’s best try  1:34:08 – Establishing 5.15b in America and what makes that so hard (aside from it being hard…)  1:36:00 – Plans to head back up to The Fins  1:36:27 – Jonathan’s upcoming trip to Italy, plans to try Lapsus, and the coronavirus  1:40:09 – Why Jonathan is so grateful for his sponsors and how they have really stepped up to support him, and the Metolius Light Rail  1:43:58 – Writing, how his blog got hijacked and moving from jstarinorbit to jonathansiegrist.com, plans to write new content, and writing blogs for his brands  1:46:54 – Jonathan on Instagram and Twitter, his new YouTube channel, and plans for upcoming videos with EpicTV  1:49:17 – The Fins project video (WIP)  1:50:35 – What Jonathan thinks holds back most climbers, and trying to spend 75% of your time climbing (on rock) and only 25% training (or climbing inside)  1:53:11 – “Try hard.”  1:53:58 – My poster of Jonathan, and being an inspiration as the best thing Jonathan feels like he can ask for  

Bill Ramsey is a professor of philosophy at the University of Nevada Las Vegas and at 59-years-old, still climbs 5.14. We talked about his coffee addiction, his legendary training days and how he uses the treadwall, replicas, and the fingerboard, his two-part climbing career, favorite articles he’s written, and the crossover between philosophy and climbing.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/bill-ramsey  Nuggets:  1:47 – Skipping breakfast, one big meal per day, and red meat  3:35 – Fueling for a big training day  4:12 – How Bill’s legendary big training days came to be  7:20 – Shocking the body, and building the stamina to go all-day   9:03 – Coffee in bed  11:02 – Bill’s two-stage climbing career, how he started training for climbing, and self-coaching for the Marine Core Physical Fitness Test  15:01 – Climbing through the existing routes at the Red River Gorge, his first 5.14, climbing Omaha Beach and Transworld Depravity and playing a roll in the development of the Red and Smith Rock  19:39 – Feeling sorry for Alan and the wrongest Bill has ever been  22:32 – Climbing at the columns, Chris Jones, the contrivance rating system (C1-C4), and some of Alan’s one-handed ascents  26:44 – Focusing on academics and missing climbing and the climbing community  28:47 – What drew Bill to study philosophy  32:45 – Moving to Vegas and why Bill has never regretted making the move  37:20 – How Bill climbed all but one of his 26-27 5.14s after age 40 and   39:23 – Bill’s warmup and stretching routines  42:28 – How Bill combines training with projecting  43:58 – Bills hangboard routine  45:37 – Replicas, practicing the crux as the warmup, and comparing to gymnastics  47:51 – How Bill builds his replicas and makes custom holds  50:43 – Training on the treadwall, and why Bill thinks the treadwall is the most underutilized training tool for route climbers  55:31 – Targeting route lengths and ARCing with the treadwall  56:39 – Using the treadwall to work on climbing faster, and keeping a training journal  58:11 – Similar ingredients in each training day, Bill’s thoughts on training different energy systems, energy system training order, and why Bill doesn’t bother with skill training  1:01:33 – Training and simulating rest positions  1:03:07 – Opposition training and why Bill thinks ~85% of your training time should be climbing-specific  1:05:06 – Fingertip pullups and “finger ups”, and why Bill thinks both are beneficial  1:07:40 – Long duration (density) hangs  1:08:48 – An example of one of Bill’s legendary training days  1:09:35 – Being a local at 6 different crags, and trends and variation that Bill has noticed  1:12:09 – How Bill thinks about balancing building his route pyramid and quick ticks with big projects, his process on Jumbo Pumping Hate, and climbers as nerds trapped in athlete bodies  1:17:47 – The hidden secrets that routes have, Apollo 13, and problem solving  1:20:13 – Tinkering with new beta, and committing to trying 100% every try  1:23:44 – Bill’s writing, his article defending chipping, ‘The Day I Sent Golden’ and writing the forward to the new Smith Rock guidebook  1:28:16 – What Bill is most grateful for  1:29:38 – Crossover between philosophy and climbing  1:30:24 – ‘The Truth and Lies of Climbing’, climbing Separate Reality, and realizing they weren’t that far off from the top  1:35:52 – Bill and Alan’s influence on one another, why Bill feels so fortunate for his path through life and climbing, and feeling like Forest Gump  1:38:52 – Plans for a round 2 interview with Bill and Alan and the welcoming Vegas climbing community  

Mike Doyle is an elite-level rock climber who balances climbing with a career as a software engineer. He also has a long history of competition climbing and coaching. We talked about lessons learned from 10+ years of coaching, his training philosophy, onsighting tips, go-to climbing shoes, surfing, and the best breakfast he’s ever had.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/mike-doyle  Nuggets:  2:06 – Mike’s go-to breakfast, and the best breakfast he’s ever had  3:09 – My climbing gym trip  3:25 – Mike’s early climbing and first (and last) experience with mountaineering  5:58 – Moving to Vancouver for college, coaching at the North Vancouver gym, and the stacked field of young climbers that came out of that program  8:29 – The culture that lead The Edge climbing team to be so successful  9:50 – Mike’s competition career and why he transitioned away from competitions  11:16 – Mike’s evolution as a coach, early coaching mistakes, the importance of building relationships with the kids on the team, and finding individual triggers   17:55 – Enjoying coaching, fear of falling, the story behind ‘Spank the Monkey’, and setting up a top rope on ‘Rude Boys’  21:58 – Flexibility training, and why Mike wouldn’t pay himself to be his own coach  23:25 – The best piece of coaching advice Mike ever got, and the importance of making the training environment fun  25:45 – More time in the gym, and “That’s when you learn technique is when you’re tired.”  26:49 – “Strength training is simple.”   28:13 – How Mike thinks about block training vs. integrating training with climbing   31:14 – Some of the nuts and bolts of Mike’s hangboard training—specifically how he prepared for ‘Necessary Evil’ (reference the TrainingBeta podcast episode linked above for the exact workout he was doing)  32:29 – Mike’s struggle with one-arm hangs  34:46 – Doing a single 10-second full crimp hang for recruitment  37:30 – Mike’s lineup of holds and the importance of sticking to a program  38:09 – Why strength = endurance, and training yourself to recruit less (i.e. relax your grip) on a hangboard  40:09 – Climbing tired to improve efficiency/movement economy  40:50 – Mike’s thoughts on the Moonboard, and “Every tool has its applications.” 42:00 – Nagging injuries and thoughts on climbing hard in the future and what that means  43:06 – Mike’s ‘Remote Controlled Climbing Life’, dreams of traveling and climbing, and the story behind ADATO   46:43 – Why Mike still works 60+ hours per week  49:32 – Creating boundaries around work, “ride or die”, and the balance that Mike hopes to achieve with his current company and work life  52:28 – Working “extra remotely”, two-month trips, and needing a change of scenery  54:54 – A few things Mike looks for in a potential “extra remote” work space  55:32 – Mike’s keyboard and mouse recommendations (Kinesis–link in show notes)  57:06 – The Canadian Alpine Trilogy  1:06:32 – “It’s the Rockies.”  1:07:33 – Mixing in other climbing with the trilogy and plans to go back this summer  1:08:40 – Necessary Evil and necessary diligence  1:11:47 – Climbing as an escape vs. having a focusing project, takeaways from projecting Necessary Evil, and support from the climbing community  1:15:15 – Why Mike’s process on Necessary Evil resonated with so many people  1:16:04 – Mike’s (lack) of unfinished business, ‘Just Do It’, and how he goes about onsighting and redpointing on road trips  1:18:54 – Onsighting tips  1:20:38 – Why Mike love the La Sportiva Genius and why it has become his go-to onsight shoe  1:23:50 – Mike’s favorite stiff shoe for face climbing and the shoes he wore on To Bolt  1:25:01 – The advice Mike would give himself at age 18, climbing standards when Mike climbed his first 14a vs now, Adam Ondra’s onsight attempt on Necessary Evil, and why I think ‘Just Do It’ is in the bag for Mike ;)  1:29:51 – Surfing and Mike’s recent trip to Costa Rica   1:33:30 – What’s next for Mike, his elbow injury, running for fitness, and the one thing about running that translates most to climbing   1:35:34 – Upcoming trips  1:36:31 – Woodford story  

Shanjean Lee is an orthopedic surgeon and a badass climber whose accomplishments range from V10 boulders, to 5.14a sport, to 5.13+ trad and multi-pitch climbs. We talked about how SJ trained to climb ‘City Park’ during her residency, some of her biggest challenges, differences between men and women, dating your climbing partner, and the importance of self-belief.   Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/shanjean-lee  Nuggets:  2:28 – I need a back massage  3:14 – Bouldering in Bishop for the winter  5:36 – SJ and Mikey’s shared goal of climbing V10, getting feedback from Nina Williams and James Lucas, and building the pyramid  8:59 – Bouldering projects, night sessions  10:36 – Moving to Reno, access to a wider variety of climbing, and climbing options while being on call   13:24 – Planning vs going with the flow, and why SJ has learned to plan in more broad strokes  14:35 – A wide ranging resume, and why SJ chose ‘City Park’ as a project  17:59 – The gear for ‘City Park’  19:01 – SJ’s process of projecting ‘City Park’, safety insight from Luke, and beta from Brittany  22:50 – A lesson that SJ learned from climbing ‘Mr. Yuk’, her first 5.14a  28:25 – Instagram post of Mikey doing bicep curls, and “you have to get your strength training in whenever you can.”  29:24 – Why SJ decided to reach out to Justen Sjong  for a training plan  32:01 – SJ’s training plan, her short pinkie, Lattice Lite, and the Crimpt App  36:50 – Takeaways from the Lattice Training assessment  38:51 – Moonboarding, no Moonboards in Reno, and SJ’s (very attainable) life goal  41:32 – Making the first team free ascent of ‘Dark Side of Liberty’ with Mikey and finding the line  47:58 – Breakdown of the route, debating the grade, recruiting Nathan Hadley for the second ascent, and SJ’s hardest boulder problem  54:20 – Pitch by pitch breakdown  57:00– SJ and Mikey’s style for team free ascents and the style they used to redpoint ’Dark Side of Liberty’  1:00:51 – How this climb ranks among SJ’s top achievements and what made it extra special  1:02:55 – Navigating a relationship with your climbing partner, why SJ jokes that “it’s a work in progress”, and the give and take of supporting one another’s goals  1:09:21 – “Climbing heightens your emotions” and the importance of communication in a climbing relationship  1:10:27 – The biggest challenge SJ faced when becoming a doctor-climber  1:16:16 – Adjusting goals to make both climbing and her career work  1:18:15 – What SJ wishes she’d know when she was starting her residency  1:22:07 – What SJ is reading right now (‘Roar’), experimenting with intermittent fasting with Mikey and getting very different results, and timing birth control around climbing   1:26:06 – What her intermittent fasting looked like, stress as a factor, and why she decided it wasn’t for her  1:30:31 – SJ’s favorite recent purchase that dramatically improved her life (Casper light link in show notes), caffeine addiction, and why SJ switched to (mostly) drinking decaf coffee  1:35:39 – Regarding past projects and routes: “They’ve all kinda taught me something.”   1:36:18 – Advice for women trying to break into 5.14 or hard trad, shoulder girdle strengthening, and being aware of and training your weakest link  1:38:53 – Shoulder girdle exercises  1:40:40 – The importance of believing in yourself (especially for women), and the pattern SJ noticed during residency  1:43:02 – SJ’s thoughts on whether an assessment could be used to give someone confidence to try harder  1:44:14 – Working on flexibility and SJ’s yoga subscription  1:45:19 – Yosemite plans, ‘Freerider’, and why the easier parts can feel like the hard parts to a lot of climbers  1:48:55 – What SJ is most grateful for   1:51:29 – Excited for this time in life and to be in Reno  1:52:41 – Work-life balance now vs. back in residency  1:53:58 – SJ’s social media handle (@shanjean on Instagram)  1:54:28 – Shanjean vs. SJ, and the councilor to the emperor  1:56:52 – Hustling, trying hard, and (almost) always smiling :)  

Peter Croft is an absolute legend in climbing. We talked about ‘The Shadow’ in Squamish and how his ascent became a climbing game, lessons from spending time alone, experimenting with burning fat for fuel, how he trains for big solos and linkups, some of his most memorable climbs, long johns vs. lycra, and the magic of inspiration.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/peter-croft   Nuggets:  2:39 – Morning person, taking more rest days, learning about resting from John Bachar, and linking up The Nose and Half Dome in a day  6:59 – “Climbing is a process.”  7:51 – “Peter Croft is my spirit animal.”  8:43 – The friendly introvert, the honesty that comes from spending time alone, doing vs. sharing, and why Peter prefers smaller more intimate groups  14:33 – Shadow games, Peter’s onsight of ‘The Shadow’, and the power of inspiration    18:05 – The video of Jesse Huey climbing ‘The Shadow’, “There’s no place in the world I’d rather be than right here and right now”, and Peter’s transition from Squamish to CA  19:29 – So many new crags, early FAs up in Squamish, and Peter the fun hog  21:18 – Escaping to Leavenworth, a little bit of heaven, and increasing competitiveness in Squamish  24:39 – Soloing up and down Castle Rock, Peter’s Squamish circuit, and how down climbing improved his crack climbing  28:15 – Why Peter hasn’t spent much time projecting  30:51 – Peter’s progression, climbing his first 3-4 5.13s first try, and training by soloing tons of 5.10s and 5.11s  32:21 – Peter’s current training and fingerboarding, current projects, and working on weaknesses   34:15 – Soloing ‘The Rostrum’ and ‘Astroman’ in a day, preparation, and how Peter thinks about training for big solos (“Fitness shouldn’t be a factor.”)  36:08 – Soloing ‘ROTC Crack’ in Leavenworth, testing  fat for fuel, traversing the Stuart Range with a single water bottle and a banana, and the handgun story (“This is how I die.”)  43:44 – Fat for fuel, Peter’s thoughts on (super) high-carb diets, bonking from too much sugar, and “if in doubt, go with less.”  45:55 – The ‘University Wall’  48:03 – Alex Honnold’s free solo of ‘University Wall’, and why Peter never considered doing it himself  49:11 – Why Peter moved to California and why he stayed  51:29 – Exploring the Sierras, ridge traversing, and what makes The Hulk “wonderfully peculiar”.  54:20 – The ‘The Venturi Effect’, and the best stemming corner Peter has ever climbed  55:09 – The gripping free soloing story Peter told on the Enormocast (linked in show notes), and why Peter has survived while so many legendary soloists have died  1:01:41 – Adventure, reading ‘I Chose to Climb’ by Chris Bonington, how Peter got into climbing, and why he never got sucked in to big expedition climbing  1:04:26 – More of the Enormocast free-soloing story, polypropylene long johns, and climbing wet 5.8 friction scoops on his knees  1:09:45 – Tights vs. long johns, an egocentric era, why Peter never wore bright colored lycra, and wearing long johns on rainy days  1:15:00 – Advice Peter would have for himself when he was young (warming up, taking rest days, and picking goals more carefully while being spontaneous) and inspiration as a superpower  1:17:29 – Stumbling on inspiration, and onsighting a hard roof crack after failing on a 5.11   1:19:32 – How inspiration can raise the ceiling from 100% to 150%  1:21:03 – Rare is special, how aesthetics speak to Peter, and the benefits of traveling  1:22:57 – What Peter hopes his 80-year-old self would say to him, health scare, and why climbing for Peter is so much more than just the climbing  1:25:13 – Why Peter is so grateful for his friends, community, the growth of the climbing community in Bishop, and being surrounded by good energy  1:26:56 – Why the increased popularity of Bishop has been a good thing  1:27:57 – Writing, telling stories, and Peter’s current writing project  1:29:51 – Peter’s thoughts on writing a book  1:32:05 – Meeting Alan Watts at Smith Rock in 1981, the one-arm pull-up show, and not putting labels on different types of climbing  1:35:56 – What’s next for Peter, and his thoughts on bouldering as an impact sport  1:38:16 – Feeling like a kid in a candy store, gratitude for finding climbing, and having “the thing”  1:39:46 – Peter’s final thoughts for younger climbers, why he recommends traveling a lot, and the old Greek lady with the baby goats  1:42:04 – Peter’s upcoming trips, flow state with writing, and writing advice from John Long  

Will Stanhope is a professional rock climber with many notable ascents in the realm of single and multi-pitch trad climbing, free-soloing, and cutting edge first ascents. We talked about Will’s recent freak accident and broken finger, the injury process, trad climbing tips, pushing through fear vs. listening to fear, and a case for more climbing/less training.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/will-stanhope  Nuggets:  2:14 – The cruxes of dating internationally as a Canadian  3:00 – Freedom of the Wheels  4:35 – Will’s recent accident and finger injury, modern medicine, and getting the hardware removed  6:56 – “It’s the easy ground that gets you.”  7:14 – Running, rehab, flow state, and a day of easy soloing  9:15 – Having goals and listening to the body, numb scar tissue and Will’s freak accident, and Will’s finger X-Ray  11:03 – Filling the void while injured, “There’s more to life than climbing”, and fly fishing plans  14:09 – FFA of the ‘Tom Egan Memorial Route’ in the Bugaboos, and lots of rainy tent time  15:59 – History of the ‘Tom Egan Memorial Route’ and the pretties crack Will has ever seen  17:06 – “The perfect training recipe” (i.e. manual labor + hangboard repeaters), Will’s thoughts on hard tips crack climbing, and why the rest of us should exercising caution when it comes to hard crack climbing  20:56 – Soloing as a part of Will’s training, and a case for climbing more  22:03 – Guiding and getting recognized for past accomplishments  23:28 – Shifting away from hardcore projecting, and the Howzer Tower linkup w/ Leo Holding  26:30 – Simulclimbing, finding the right partner, and (contrived) climbing games  30:18 – Future projects, getting into mountain climbing, and “wielding all the swords”  32:03 – Headpointing vs. soloing, pushing through fear vs. listening to fear, and backing off  34:16 – Keeping soloing “safe”  35:09 – Downclimbing: “The lost art”   36:37 – Free soloing in Froggat (10+ years ago), trying ‘Parthian Shot’ and breaking his foot, and climbing ‘Muy Caliente’  39:07 – The E-grade system   40:33 – What Will learned from climbing with Leo  42:00 – “You can’t skip learning”, and why Will keeps his goals to himself nowadays  44:12 – Bouldering   45:02 – Will’s trad climbing tips for racking up, and polysporin (or neosporin) for gobies  47:15 – “More climbing, less training”  49:19 – Will’s hangboarding protocol  50:22 – Pushups and training opposing muscles and core stability  51:59 – What Will wishes he’d known at age 20 (he’s currently 33 years old) “Trust your own instincts”  52:44 – What Will wishes he’d known at age 30 - “Always really clean your climbing shoes”  53:22 – Will’s Anthony Bourdain kick  55:20 – Grateful to be alive  55:51 – Excited to get back in the game  56:31 – Will’s Instagram, ‘Freedom of the Wheels’ sequel, wrap up  

Kristin Yurdin is a restaurant owner and chef who has balanced a successful career with hard climbing and genuine enjoyment of life. She and her husband Ian opened The Terrebonne Depot, a very successful restaurant near Smith Rock. We talked about her transition from podiatric surgeon to restaurant owner, about her climbing progression and training, and about redpointing her first 5.14a at 42-years-old.  Support on Patreon:patreon.com/thenuggetclimbing  Show notes:  http://thenuggetclimbing.com/episodes/kristin-yurdin  Nuggets:  1:28 – “I’ll try not to get pumped.”  2:09 – Walk the Casbah  4:30 – The spouse vs. the dog, kids  5:20 – Kristin’s residency in Portland, practicing podiatric surgery in Hood River, and the path to starting a restaurant   12:12 – Working in restaurants to get experience  13:58 – Setting aside climbing to build and run the restaurant, learning to grill, and why you need to be able to do all of the roles if you are running a small business  18:00 – Being to busy to miss climbing, hiring people to manage parts of the business, and deciding not to do breakfast  20:12 – Success from day 1, and serving a wide variety of customers and food  21:28 – October at the restaurant, the pumpkin patch, and sending ‘Vicious Fish’  23:38 – Kristin’s restaurant training plan  25:15 – The one thing Kristin wish she had known and weathering the recession  26:38 – Kristin’s thoughts and advice for someone thinking about starting a business, a restaurant, or taking a leap  28:32 – Kristin’s decision—“this can’t fail”  29:21 – “If you want your business to stay or course you have to be present.”  30:14 – Climbing ‘White Wedding’, and what drew Kristin to ‘Chemical Ali’  33:22 – How Kristin trained for ‘Chemical Ali’, stretching, doing weighted pullups with 47.5 lbs added, Paige’s advice, learning to move her foot faster, and trying hard  38:16 – Adopting Paige, climbing in Waterfall Boven (South Africa), and the best part of the trip (seeing the animals)  40:30 – Kalymnos  41:30 – Selling The Depot business and the current owners who are climbers  43:30 – Adding a food cart, volunteering with Dog Pack, and plans for future animal advocacy work  46:00 – Following passion, learning new things, and the decision to sell the restaurant  47:14 – What climbing looks like now for Kristin, Ian’s recent injuries, and prioritizing her remaining time with Casbah  49:30 – Kristin’s recent and current mini-projects, ‘Churning in the Ozone’ and ‘Waste Case’  52:28 – Hangboarding, campusing, moonbarding, why Kristin avoids monos now, and listening to her body to plan training days  56:59 – Kristin’s advice for shorter climbers (she’s 5’2”)  58:29 – How Kristin got started in climbing, her progression, and climbing her first 5.14 at age 42  1:01:44 – Kristin’s thoughts on whether or not she will project another 5.14, running, and what a training week looks like now  1:04:18 – How Kristin thinks about food and weight for climbing  1:05:10 – Kristin’s best decision  1:05:55 – Taking care of the planet, doing little things to help, and thinking about bigger things that might help  1:07:23 – Gratitude for health  1:08:46 – Kristin’s advice for anyone thinking about starting a business or taking a big leap, and balancing listening to others vs. trusting your gut  1:13:22 – “It’s all about the ingredients.”  

Ian Yurdin is a Smith Rock local who climbs hard and has had a successful career developing footwear for companies like Adidas, FiveTen, and Solomon. We talked about his career in product creation and his transition to consulting, starting a restaurant with his wife Kristin, his history with ‘To Bolt Or Not To Be’, measuring rock temperature to quantify climbing conditions, health issues, and the things he is most grateful for.  *NOTE: Ian had actually clipped the 13th bolt on ‘To Bolt’ on his heartbreaking try. (He mistakenly said it was the 12th in the interview.)  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/ian-yurdin  Nuggets:  1:40 – Barry’s backup beeper  3:55 – Renovating a 100-year-old train depot and moving the building 36 feet  7:10 – What sparked the idea for the Terrebonne Depot, seeing the building, and calling the owner every month for three years  12:17 – Building a place to bring together the community as a passion project vs. smart business move, and the storage shower   17:31 – Kristin sending Vicious Fish while working 60+ hours per week at the restaurant, and Ian’s favorite era at Smith (~2006-2008)  19:39 – Working through the other classic 5.13s and climbing ‘White Wedding’  23:29 – “The Unfinishables”  25:03 – Herniated discs, colonoscopies, and cancer  28:38 – Ian’s current health, my experience working with Mark DeJohn, being your own health advocate, and Ian’s thoughts about surgery for disc injuries   35:30 – My friend’s experience with back surgery and pain killers  37:36 – Ian’s other life, footwear, and managing a 100-million-dollar business  42:51 – Transitioning into consulting, the difference between working for a brand vs. working for yourself, and the power of the consumer  50:03 – What can we do as consumers, thinking about where things come from, vetting brands, and voting with your dollars  53:42 – Different businesses as different organisms  56:24 – Ian’s history on ‘To Bolt Or Not To Be’  1:13:09 – Passing on beta, being in Nina’s video, and failure yes or no, and the line between unfun and unhealthy  1:18:38 – ‘To Bolt’ as a Ph.D. in face climbing, and the tradeoffs of long-term projecting  1:20:46 – The temperature gun (thermometer), conditions, and noticing trends   1:32:56 – Ian’s warmup routine for ‘To Bolt’, forcing the pressure numb, and practicing falling   1:40:02 – Mixing in other pitches for fitness  1:42:26 – What Ian learned from climbing with Paige Claassen (now Paige de Kock)  1:49:53 – Gratitude for Casbah, health, friends, living in Central Oregon  1:53:41 – Ian’s excitement to be healthy and pain-free, climbing again, mountains, and being a dabbler alpinist  1:55:32 – Ian’s experience and thoughts on Instagram and Facebook  

Brittany Goris is a rock climber, graphic design artist, and self-proclaimed dirtbag. Her recent obsession has been projecting hard single-pitch trad climbs. We talked about her recent ascent of ‘Stingray’ 5.13d in Joshua Tree, the allure of dirtbagging, training on the road, finding community, tips for onsighting, free WiFi, and learning patience.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/brittany-goris   Nuggets:  2:23 – Deciding to go to Joshua Tree, becoming infatuated with “The Dirtbag Thing”, and Brittany’s four goal-routes    5:17 – Racking up attempts on ‘Stingray’ and comparing it to ‘City Park’   6:57 – ‘City Park’ and ‘Stingray’ compared to Brittany’s other hardest climbs   8:02 – Flirting with an overuse injury and her swollen right index finger   10:39 – The breakdown of ‘Stingray’   14:33 – The weather as a factor, ideal conditions, and added sending pressure   16:55 – Thriving on pressure   17:59 – Brittany’s process working on ‘Stingray’, dealing with tendonitis, ring workouts, and supplemental training   22:24 – On or off mode, and Brittany’s life over the holidays, and vacation mode vs. projecting mode    26:42 – Brittany’s endurance base and why she didn’t need to focus on endurance for ‘Stingray’   28:36 – Making an effort to get more sleep and drinking too much climber coffee   29:53 – The different catalysts that help Brittany find the “on mode”   31:22 – Embracing the “off mode”, and balancing the two modes   34:15 – Being discipline in specific ways, and being all in vs. moderation   35:34 – How Brittany chooses her objectives and where she travels to next and finding a sense of place   39:45 – Brittany’s thoughts on whether dirtbagging makes recovery harder, living in a CRV, and cooking meals in a JetBoil for a year   42:32 – Brittany’s beta for camp chairs and working remotely   45:54 – Favorite rest day activities, playing games, spending time with the people, and running and stretching to relax and Brittany’s version of meditation   48:32 – Writing and journaling, writing one sentence per day, and tracking time spent in each location   52:19 – How Brittany got into climbing and why she never fell in love with Bishop   54:36 – How Brittany thinks about bouldering vs. route climbing and her plans to get in shape for Yosemite   58:48 – Building on community from place to place, and the best thing about climbing   1:01:50 – Brittany’s approach to onsight climbing, onsighting tactics, and why it might be her favorite style of climbing   1:07:10 – Always going for the onsight, getting on ‘Weekend Whipper’, getting into sketchy situations, and Brittany’s close call this summer   1:10:14 – Balancing onsight climbing with redpointing and projecting, Brittany’s thoughts on (not) warming up, and sussing out a route for a 2nd go redpoint    1:16:53 – Creating art, making her van feel like home, and tips for feeling grounded on the road, van life, showers, remote working, and fast internet   1:21:51 – Early road rage and practicing patience   1:24:58 – Brittany’s struggle with self patience, and chasing her best self   1:25:43 – Reading, most impactful books, and dropping everything to pursue the love of climbing  1:28:26 – Developing routes vs. engaging with history and writing yourself into a pre-existing story  1:30:24 – Dreaming of Yosemite, unknowns, and learning mindset  1:32:57 – Plans for ‘The Stigma’ (aka ‘The Renegade’), ‘The Phoenix’, and ‘Cosmic Debris’  1:34:53 – Brittany’s dream of climbing 5.14 on gear, sharing goals vs. the “pre-spray”, and bouldering on gear  1:36:43 – The thing Brittany is most grateful for lately  1:38:19 – The dirtbag dream—has it lived up to it?  

Mark DeJohn is a licensed massage therapist who specialized in Active Release Technique (ART). I began seeing Mark after suffering from Carpal Tunnel Syndrome for six years. Mark was able to fix me using ART. We talked about the root cause and how overly tight muscles can become an injury, how Mark thinks about overuse injuries and his tips to avoid them, and two stretches every climber should do.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/mark-dejohn  Nuggets:  2:03 – What is Active Release Technique (ART)?  3:48 – My (Steven’s) Carpal Tunnel Syndrome (CTS) and how and overly tight muscle can become an injury  10:19 – Homework vs. compliance  12:18 – ART as a standalone treatment, and ART paired with Chiropractic treatment  14:59 – The body as a system, and working up and down the chain  17:19 – Other climbing related injuries Mark has treated  18:47 – How climbers should be stretching, and two stretches every climber should do  20:37 – Timing, when to stretch, Mark’s thoughts on isometric vs. dynamic stretches, and how tight muscles can lead to tendonitis  24:13 – Scar tissue and Mark’s “gum in the carpet” theory  25:20 – Mark’s thoughts on tightness vs. strength, and whether “too flexible” is a concern  28:21 – How Mark got started with ART and becoming an ART instructor  32:14 – How Mark got involved with triathlons, being on support teams, and his trip to China  36:50 – Mark’s size (6’3”, 240lbs) and the difficulty of working on NFL players  38:10 – What Mark does for his own treatment, and Mark’s experience trying climbing  39:45 – Mark’s thoughts on going to muscular failure in the forearms every session vs. varied training  43:51 – A case for variability in your workouts and the root cause that lead to me developing CTS  45:49 – The recipe for overuse injuries: Doing too much of the same stuff too often  46:20 – How (bad) posture can lead to injuries and what Mark is working on for himself  48:17 – Working with people from all walks of life and the 90-year-old Canasta player  48:51 – Why Mark loves working with athletes and helping people get back in the game  50:45 – How to find a good ART practitioner  51:54 – Advice I needed to hear, stress vs. eustress, and Mark’s advice to keep getting outside if you’re injured  53:49– My recommended tools for self-care (Armaid, Theracane, Wave Tool) and Mark’s usage tips  56:15 – The Deep Muscle Stimulator and why Mark thinks it would be a good addition to a climbers kit  58:39 – How Mark got into bikes, racing, and why he prefers to get out and enjoy open spaces  1:04:07 – Mark’s plan to grow his business into something he can sell, and the benefits of K laser treatment  1:09:39 – One thing Mark would have done differently if he could go back in time  1:10:18 – Mark’s construction business, how he transitioned to ART, and Mark’s uncle Spencer   1:13:36 – Why Mark has changed his mind about the psychological component of treatment  1:17:05 – The links between brain, gut, body, pain, and everything else   1:17:50 – Diet and genes as potential factors   1:23:38 – Some of the best decisions Mark has ever made, learning new things, and keeping an open mind  1:26:47 – Something Mark is grateful for  1:28:04 – Something Mark is excited about right now  1:30:14 – Mark’s final advice for climbers: be proactive, cross-train (do other stuff), and hydrate like crazy  1:31:43 – Electrolytes  1:33:41 – How Mark’s other athletes use cross-training and options for climbers  1:34:48 – What’s next for Mark  1:36:30 – How to connect with Mark  1:36:53 – The review I left for Mark back in June 2019

Alan Watts is widely regarded as the founding father of Smith Rock, and was a key player in the development of sport climbing in America. He established the first 5.13d in America with ‘East Face’ in 1985—just shy of the world standard. We talked about eating every other day, his paradigm shift from freeing aid climbs to face climbing, wearing Wolfgang’s shirt, meeting Adam Ondra, and his “little slice of contribution” to the sport of climbing.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/alan-watts  Nuggets:  2:21 – The evolution of dirtbagging, early road life, Smith as a safe zone, “there were no routes”  7:12 – Eating every other day  19:52 – Abstainers vs moderators  24:07 – Bill Ramsey, UO, and climbing “every variation imaginable” at the Columns  29:08 – Connecting with the people you need  31:45 – Inferiority complex and pushing to improve  33:09 – Paradigm shift from freeing aid climbs to climbing faces  39:16 – Stumbling upon sport climbing and going from being a decent climber to a really good climber  41:34 – Redpoint tactics, ethics, and borrowing from the Europeans  45:44 – ‘Corner No. 1’, how ‘Chain Reaction’ got its name, and reaching the world standard at Smith Rock  47:33 – 11b to 13d in six years, ‘Punks in the Gym’, and pushing world standards  48:49 – Meeting Heinz Zak and Wolfgang’s t-shirt  51:57 – Pioneering Smith Rock film by Hydro Flask, and going back to the summer of ’85, and ‘East Face’ 5.13d  57:06 – Other hard crack climbs and ‘Double Stain’  58:30 – 7 days prepping ‘Sunshine Wall’ and the story of ‘To Bolt or Not to Be’  1:04:39 – Climbing ever day, injuries, and killing the goose that laid the golden eggs  1:15:20 – Hip surgery and meeting Adam Ondra  1:24:05 – Adam’s post about meeting Alan, and Adam’s onsight of ‘Just Do It’ 5.14c  1:29:57 – Adam’s photo book (Alan-“What the hell? How did I make the cut?”)  1:31:22 – The Awl project, “I do not want to FAIL!”  1:33:49 – Bolting futuristic projects, thinking anything was possible, and bolting ‘Just Do It’ for a TV show in 1989  1:41:28 – “I used to visualize before that was what you were supposed to do”  1:45:05 – “Fucking hard green route”  1:47:20 – Alan’s finger strength, hanging from one hand for (almost) a minute, and gym vs. outdoor climbing  1:54:23 – The updated Smith Rock guidebook  1:55:31 – Alan’s box of tights  1:58:25 – The 100 book list and projecting difficult books  2:03:32 – Working on the guidebook and connecting with the people  2:08:24 – The (lack of) ways to connect with Alan  2:10:06 – A slice of contribution in a little tiny sport  2:12:58 – “He’s cheating”, and Alan’s funny recurring dream  

William Woodward (@wheretowillie on Instagram) is a climber, skier, and professional travel photographer. We talked about the beginnings of ‘Where to Willie’, balancing work and passion, finding meaningful stories and doing work that matters, Will’s daily routines, rules for life, photo advice, and three things he is grateful for.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  thenuggetclimbing.com/episodes/william-woodward  Nuggets:  1:33 – Ruby the Vanagon  4:48 – Will’s defining moment, early travels, blogging, and the start of Where to Willie  8:50 – Will’s career transition and taking the leap as a freelance photographer  19:06 – Finding meaningful work and Will’s three-year plan  25:25 – Capturing experiences vs. being present  27:11 – Will’s daily meditation practice  29:51 – Will’s five coffee making methods  31:05 – Running and stolen bicycles  31:51 – Will’s process for finding freelance work and choosing brands to work for  33:06 – Pitching trips and photo projects  34:42 – The business of selling photography and his book recommendation  38:50 – Balancing work and passion and getting out of a rut  41:34 – “Rule number one: always swim”, flowered shirts, and other rules for life  45:10 – Hiking in Patagonia and a world record in Iceland  55:00 – Advice for traveling photographers and capturing the in-between moments  59:55 – Will’s writing, gear reviews, and tutorials  1:03:17 – Being part of the activity vs. keeping up on the latest gear  1:05:23 – One of Will’s personal mottos–“Get closer.”  1:05:52 – Will’s climbing progression and his relationship to climbing  1:08:36 – Alpine technical leadership training, sport climbing at Smith  1:10:46 – Will’s first trip to the Bugaboos, recent climbs, and plans for Mt. Stuart  1:13:29 – Promoting the outdoors vs. seeking solitude  1:14:06 – Why Will bought a new film camera and shooting film vs. digital  1:15:57 – “It’s ok to ask for help.”  1:17:15 – Will’s advice for himself at age 20  1:18:27 – Coolant, blown head gaskets, and why it’s always worth taking the time  1:19:43 – Will’s upcoming trip to NZ and giving yourself time to let things happen  1:20:57 – Will’s three gratitudes  1:22:34 – Journaling, writing as a habit, and why it has fallen off recently  1:23:55 – What’s next for Where to Willie  1:25:31 – Social media plugs  1:26:13 – Chasing great light  

Chris Wright is a professional mountain guide who splits his time between guiding, skiing, and climbing some of the most remote peaks in the world. We talked about his recent team FA of Link Sar in Pakistan, lessons from mentors, favorite post-expedition foods, and how to build an anchor in f***ed up snow.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  thenuggetclimbing.com/episodes/chris-wright  Nuggets:  1:51 – How the Link Sar trip came to be and Chris’s first climbing trip with Steve Swenson  9:33 – The history and geopolitics of northeast Pakistan and the Siachen Conflict  13:59 – Chris and Graham’s FA on Celino Peak and plans for Link Sar  17:59 – Why it took 8+ months to prepare for Link Sar and why the permitting process can be a gamble  23:51 – Training for Link Sar and working with Scott Johnston and Uphill Athlete  29:10 – The Link Sar team, different roles, and the best types of partners for an expedition  34:32 – What Chris learned from climbing with Mark and Steve  37:15 – Chris’s philosophy around failure, and his ‘failed’ attempt on Link Sar in 2017  40:45 – Graham’s 100-ft fall, terrible snow conditions, and rope systems  53:15 – The final pitch, Mark’s moment of glory, and reaching the summit  59:36 – Three days of rappelling and building anchors in f***ed up snow  1:03:27 – Why Chris is excited to go sport climbing this winter  1:07:28 – Thai fried chicken and favorite post-expedition foods  1:10:21 – Chris’s free-solo ascent of the Matterhorn north face  1:15:19 – Shooting video, a Link Sar movie project, and cooking as a creative outlet  1:18:36 – Advice for someone interested in expedition climbing  1:23:37 – Getting out there and finding adventure  1:25:40 – What Mark and Steve learned from Chris  1:27:54 – Why Chris is really excited to be “off-leash” for a while  1:29:55 – Ideas for the next expedition  1:31:06 – What Chris feels most grateful for lately  1:32:12 – Where you can find (and climb with) Chris  

Lizzy VanPatten is a rock climber and the founder of She Moves Mountains, a guiding company with the mission of helping women realize their strength through rock climbing. We talked about Lizzy’s brief music career, building a business, breaking into 5.12 trad, assessing fear, and her gratitude practice.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/lizzy-vanpatten  Nuggets:  1:25 – Rollerblades (and Rollergangs)  2:31 – Lizzy’s brief music career, transition into rock climbing, and her first trip to Patagonia  12:03 – Starting guiding, seeing women come alive, and becoming a business owner  19:06 – Taking big leaps and why it’s hard to feel embarrassed  26:23 – She Moves Mountains growth and where things are at now  29:50 – How Lizzy makes her guides feel stoked while giving herself freedom  35:47 – Self-doubt and the importance of building a solid team  37:49 – One piece of advice for herself and running her business to pay her guides well  42:30 – Finding challenge through projecting and climbing ‘Der Sportsman’ first try  47:33 – Lizzy’s first 5.12, climbing 5.12 in four different locations, and ‘Winter Sustenance’  51:08 – Sending 5.12 fourth try and flashing two 12+ routes on top rope  52:09 – A nasty fall Lizzy took this summer  58:07 – The importance of having a goal  1:02:25 – Training for ‘Moonlight Buttress’ and projecting fear  1:07:08 – The curse of being a technical climber, pistol squats, and trying ‘Churning’  1:10:20 – Calm meditation app, highs and lows, Lizzy’s gratitude practice, and the negative bias  1:18:58 – The one thing Lizzy is most grateful for right now  1:20:44 – She Moves Mountains apparel  1:23:05 – She Moves Mountains upcoming events  1:27:39 – Lizzy’s final thoughts on facing and assessing fear  1:31:12 – Quote from Anaïs Nin