Endurance training is a foundational element of performance preparation or training for almost every athlete, no matter what their discipline. Boulderers, sport climbers and trad climbers should all be completing phases of endurance training during their year. What is also common across these disciplines, is a consistent set of mistakes that climbers typically make when completing this type of training. In part one of this podcast, Tom Randall talks about the "Intensity" aspect of endu...
Jan 26, 2022•15 min•Season 3Ep. 5
In this show, we have Zo Northcutt, who has a unique story. Like many of us, they are training and progressing towards their own climbing goals. Unlike most of us, however, they have a brain tumour. Zo is one of those individuals whose resilience and strength positively affects others around them. They have dealt with pain and trauma, but they also find a way to find joy and share that with others despite some of the struggles. We discuss with Zo, their brain tumor - named Fred - the battle of s...
Jan 22, 2022•45 min•Season 3Ep. 4
Training Plan Adherence - what does the sports psychology say?! In this solo-podcast session by Tom, he takes you through the 3 areas of behaviour that will massively increase your chances of following through on your plans and reduce the chances that it will feel like a struggle. Keeping It Fun! Add in your friends and/or family - rely on them for accountability and support and fun banter! Initially, do what you like, not what you struggle with. Add in new skills to your training plan. Learning...
Jan 19, 2022•17 min•Season 3Ep. 3
George Brill is an anthropologist currently working on his PhD in locomotor performance at Cambridge Uni and has previously worked with the Lattice coaching team sharing his findings from the studies of the tree climbing Batek Tribes of Malaysia and also his passion for free diving. In today’s podcast, Tom and George explore some of the evolutionary history of tree climbing, what this has taught him about movement and also some of the parallels that free-diving may have with climbing performance...
Jan 15, 2022•41 min•Season 3Ep. 2
Lattice coaches Tom Randall and Maddy Cope sit down to discuss their own experiences and their work with clients on two topics, of which at least one, will resonate with almost all climbers out there. The first is the fear of falling and the second deals the subject of goal setting. Whilst these may appear somewhat separate at first glance, Maddy and Tom have worked with both during their pro climbing careers and also help their clients improve on both fronts. Fear of falling The fear of falling...
Jan 07, 2022•49 min•Season 3Ep. 1
In this latest video and podcast episode, Lattice coach Ella Russel is joined by Dr Emma Ross and Dr Bella Smith from 'The Well HQ' (Instagram - @thewell_hq). Tune in for some brilliant discussion by Ella, Emma and Bella, as they address common questions about hormonal contraception for the female athlete. Intro: ( 0:00 ) Types of contraception: ( 2:40 ) Personal experiences: ( 9:33 ) Choosing a contraceptive: ( 20:27 ) Tracking your period: ( 22:16 ) Effect on training adaptation: ( 2...
Dec 14, 2021•29 min•Season 1Ep. 12
In this long form conversation Maddy and Joy talk about strength training during pregnancy and postpartum. They cover the changes that occur during pregnancy and how these impact climbing. This provides the foundations of understanding how we can get back to training and climbing after being pregnant. Coming from a strength and conditioning background Joy talks about weight training, choosing appropriate movements, and how to progress these. Not everyone is comfortable with doing weights, so som...
Dec 10, 2021•1 hr 50 min•Season 2Ep. 11
In this latest podcast episode, we had Tom Randall sit down with Mary Eden: AKA @tradprincess to talk about how she trains, prepares and performs for trad climbing. Mary has been working with Lattice and coach Jen Wood for a couple of years and has steadily progressed from her first 5.12 in the summer of 2018 to her first 5.13 in mid 2019. From there, she's gone on to complete multiple 5.13 ascents in various crack styles, including some of the best runs of "offwidth form" that ha...
Nov 27, 2021•38 min•Season 2Ep. 10
The world's first 9b? Maybe.... maybe not! Or is it just a really hard 9a+?! Will Bosi recently made the long-awaited 2nd ascent of Steve McClure's "Mutation" at Raventor which was first put up in 1998 - yes that's before Will was even born! On the back of an incredible run of form from Will - multiple 9a to 9b+ sport routes, and countless V12-V15 boulder sends this year, he's been on the form of his life. Yet despite this, Mutation took some serious effort to compl...
Nov 13, 2021•33 min•Season 2Ep. 9
One of our clients - @austinclimbing was kind enough to sit down with us recently and talk us through his personal journey to climb his first V12 - God Is In The Details, Fort Leavenworth. You can hear the full analysis and breakdown of his time with coach @procterjonathan in his interview with @tompaulrandall over on our podcast. If you prefer written formats, there's also a full blog! Austin and Tom talk about: Training to be project specific Using AnCap to for long problems How variety o...
Nov 06, 2021•1 hr 2 min•Season 2Ep. 8
Does 10k Instagram followers make you pro climber? Are the new generation of pro's training differently? Do you live the everyday life of a pro? All these things are discussed by Tom and Rhos as they unpack their own habits and the habits they see in other professional climbers. This Ask Lattice follows a topic we have been discussing on our own Instagram and delves into the main differences between pros and beginners. This is not to say any habit is right or wrong and simply changing behav...
Oct 15, 2021•32 min•Season 2Ep. 7
Tom and Rhos sit down to discuss their opinions and experience on some of the modern day ‘hot topics’ in climbing. Is your climbing negatively impacted by too much indoor climbing? How to complete a 'deload week'? Whose opinions should you be listening to? Tom and Rhos have very different backgrounds in climbing and their experiences are quite different, despite both being in the elite climbing category - this episode just goes to show there's more than one way to be a pro. Intro:...
Oct 08, 2021•27 min•Season 2Ep. 6
In this latest episode of Ask Lattice coach Ella is joined by Dr Nicky Keay, a medical doctor specialising in sports endocrinology, where they discuss the perimenopause. They talk through when the peri-menopause might begin, key symptoms to look out for, how hormonal tests can help, and some tips and suggestions for symptom management. Having gone through the menopause, she also gives some insights into her personal journey and how she has managed symptoms, expectations, and her training. Please...
Sep 26, 2021•1 hr 26 min•Season 2Ep. 2
Rhoslyn Frugtniet is one of the newer coaches at Lattice Training and has a wealth of experience in climbing and training. Rhos has climbed to elite levels in multiple disciplines including an impressive flash of 8a+ sport. She is a GB climbing athlete and has coached junior athletes. In this episode we ask Rhos about how she trains, how she balanced performing in multiple climbing disciplines and how she flashed an 8a+! 0:43 - Intro 1:18 - Flashing 8a+ 5:00 - Inspirational Climbers 6:53 - Favou...
Sep 23, 2021•13 min•Season 2Ep. 5
Jonny Kydd is one of the newer coaches at Lattice Training and has a wealth of experience in climbing and training. Jonny has a BSc and MSc in Sports Science so he's got the theory covered! He's also an extremely accomplished boulderer having climbed V14, establishing many first ascents and is getting close on his multi-year V15 project. In this Ask Lattice we ask Jonny about what his formal education brought to his own climbing and coaching, how previous sports have influenced his pro...
Sep 22, 2021•15 min•Season 2Ep. 4
For anyone, climbing 5.14 is a big dream . It's a big grade, it's a big barrier and one that many feel is utterly out of their range. We sat Tom Randall down with US sport climber Anna Hazelnutt to talk about how she got to the mighty 5.14a (8b+) in just 8 years of climbing and why her recent successes are just the start. In this latest podcast, we delve into Anna's projecting process, what her relationship with training has been and how she also pursues a variety of climbing disc...
Sep 17, 2021•44 min•Season 2Ep. 3
Inspired by an overwhelming response on a recent Instagram series, we covered the '5 Biggest Mistakes' that climbers make in their training. We know lots of you had more questions from this series, so we had Coaches Josh and Ollie sit down on the 'Ask Lattice' sofa to go over these 5 points in more detail, to answer your questions! Intro - (00:39) Mistake 1, Training fingerboarding or campusing at the end of the session - (1:22 ) Mistake 2, Not resting! - (5:12) Mistake 3 , O...
Aug 26, 2021•29 min•Season 2Ep. 1
In this episode of Ask Lattice Josh talks to Nutritionist, Ed Smith, all about his history of calisthenics training and how it has impacted his climbing performance. Ed had spent years in the gym strength training and playing many different sports before finding climbing. From then calisthenics became his main form of strength and conditioning. 0:00 - Intro 3:39 - What is Calisthenics? 5:20 - Would you recommend calisthenics as a method for climbers? 6:40 - What does your strength training look ...
Aug 19, 2021•24 min•Season 1Ep. 40
In this episode of Ask Lattice Josh talks to Nutritionist, Ed Smith, all about what we can do as climbers to support our training and what some of the most common mistakes are. Ed is currently studying a PhD in nutrition, focused on the nutritional intake of climbers. So we are getting insights hot off the press. Ed also covers one of the most asked questions we get asked as coaches, "what's the best way to cut weight for my peak" and if this is even necessary. This conversation r...
Aug 12, 2021•36 min•Season 1Ep. 39
In this latest Ask Lattice video and podcast, climbing coaches Ollie and Josh sit down on the sofa to discuss the upcoming events in Tokyo, breaking down the disciplines that will take place and what we might expect from the athletes competing, along with their predictions of how the athletes might perform. The Lattice jingle is brought to you by Devin Dabney , music producer of the outdoor industry who also hosts the American Climbing Project ....
Aug 04, 2021•27 min•Season 1Ep. 38
In this latest epsiode and podcast of Ask Lattice coach Maddy is joined on the sofa by Sam Webster, a Pilates teacher that specialises in pregnancy and post-natal pilates. They discuss the foundations of Pilates and how it can be used to reconnect to breathing and the core after having a baby. Sam talks about the different elements of the core that contribute to movement and how important it is to get the whole core working together in the process of returning to climbing. She gives some simple ...
Aug 01, 2021•22 min•Season 1Ep. 37
In this latest episode of 'Ask Lattice' Ollie Torr is joined by Jon Procter, one of our newer members of the coaching team at Lattice. Jon has almost an entirely different lifestyle to Ollie, in that he balances family life, a second job, early morning training and twice daily training. In this episode, they dive deeper into Jon's daily schedule and how he manages to balance it all, whilst staying psyched for outdoor climbing. The Lattice jingle is brought to you by Devin Dabney ,...
Jul 15, 2021•29 min•Season 1Ep. 36
Slow climbers, dodgy beta, extending quick draws, rope dabbing... are you safe from this weeks controversial topics? In this latest Ask Lattice video and podcast Tom Randall and Ollie Torr sat down on the Ask Lattice sofa and had another rant, this week covering more topical "issues" from modern day sport and route climbing. Tune in for some more triggering content in part 2 of their sport rant! 1:36 - Speed of climbing 7:33 - Big grades for bad beta 10:11 - Is there a 'best'...
Jul 08, 2021•28 min•Season 1Ep. 35
E-bikes, leaf blowers, portable fans, tall climbers - no-one is safe! In this latest Ask Lattice podcast Tom Randall and Ollie Torr sat down on the Ask Lattice sofa and had a bit of a rant, covering many topical "issues" from modern day bouldering. Tune in for some triggering content in part 1 of their bouldlering rant! 1:44 - Advanced technology at the crag (fans, ladders, e-bikes etc) 10:31 - Knee bars, heel hooks and niche techniques 18:03 - Climbing shoes 21:57 - Tall vs Short 27:1...
Jul 02, 2021•28 min•Season 1Ep. 34
This one is a bit of a special one-off! Tom Randall sits down with the founder of the Nugget Climbing Podcast, Steven to discuss all things Lattice, training and performance. There's so many things that get discussed in this one, so we've put the highlight below with timestamps. We've also put all the links to Steven's podcast at the bottom as well. 11:25 – Meeting Ollie Torr and testing his finger strength 14:15 – How Tom helped Ollie improve his endurance and efficiency, an...
Jun 30, 2021•1 hr 15 min•Season 1Ep. 33
Hi, it's Maddy from Lattice here.... I've uploaded an audio copy of a recent interview I did with UMI health - apologies in advance for the slightly rough sound quality, everyone was struggling with various mic qualities in all parts of the country! At Lattice we are passionate about furthering our knowledge when it comes to postpartum return to climbing (if you haven't already check out our postpartum survey which we've featured on our social media!). We have seen an increas...
Jun 03, 2021•1 hr 19 min•Season 1Ep. 32
In our latest episode of 'Ask Lattice,' we are joined by physiotherapist James Walker from the 'Sheffield Climbing Clinic'. In this podcast, James and Tom tackle some of the more unusual injuries that aren't quite as common, but as experts, we've seen them in our climbers quite a lot over the years. Topics covered include collateral injuries, tenosynovitis, flexor tendon strains and lumbrical strains. ALSO - don't forget that if you want to get access to Physio...
Apr 26, 2021•21 min•Season 1Ep. 31
Ever wondered how Megos and Ondra train to get to the next level of performance? Back in 2019, Tom Randall and Ollie Torr sat and discussed the top 5 training habits of pro climbers. They consisted of: Habit 1. Consistency in training and performance Habit 2. Accessing that final 1% of effort that others don't Habit 3. Having a pure desire to learn and adapt Habit 4. One word... Commitment Habit 5. Dealing with setbacks We hope you enjoyed this podcast. If you want any help with your climbi...
Apr 22, 2021•18 min•Season 1Ep. 30
PRO ALPINIST, PRO CLIMBER?? For many, it sounds like an impossible task to be at the elite end of both alpinism and sport climbing at the same time. If there’s one man who’s up for the task though, that’s the one and only Matt Helliker! Having lived his life at the crags, in the hills and on the mountains, he’s made his career pursuing some of the toughest alpine routes in the world both locally and in the Himalayan greater ranges. To mix things up (ever the guy for a tough challenge!) he starte...
Apr 12, 2021•50 min•Season 1Ep. 29
When Lattice Premium Coach Maddy Cope met up with Molly Thompson-Smith! In this week's podcast, we were lucky enough to sit down with GB Climber Molly Thompson-Smith and get to discuss all things training and how Molly has had to adapt her competition mindset to transition to outdoor climbing. Lattice Coach Maddy and GB Comp climber Molly discuss a wide variety of topics including fear of moving onto rock (as an indoor climber), approach to training (more is less and listening to your body)...
Apr 07, 2021•1 hr 13 min•Season 1Ep. 28
