The TrainingBeta Podcast: A Climbing Training Podcast

TBP 285: Climbing Training Success Story - From 10a to 12a in 3 Months

I recently asked my audience to tell me about their climbing training success stories so I could present them on the podcast, and I got some good ones! This story from Lea Cleary stood out to me and I think you're going to love it.
Lea is a 40-year-old woman from Boston who's been climbing for 15 years. She felt like she'd plateaued due to fear and performance anxiety. While she'd tried our Performance Route Training Program and made strength gains, she still felt very held back by her performance anxiety. 
Then she started working with Coach Alex Stiger and while they continued working on her strength training and climbing technique, they really worked on the mental aspects of climbing. When she started working with Alex, the hardest sport climb she'd sent outside was one 5.10a, and after about 3 months of work together, she surprised herself by sending a 5.12a ("Fear and Loathing" in Red Rocks) in just 4 tries! 
Since then she's been regularly sending 5.11's in the gym and feels way less performance anxiety and fear while climbing. She's able to regularly get herself into a flow state while climbing and just enjoy the process instead of being all revved up about performing well. 
In this episode, we talk about what she and Alex did together to help her change her mindset, some tools they used, how she stays in the moment while climbing, and what helped her most with performance anxiety. 
I hope this episode gives you some motivation and confidence that you, too, can overcome plateaus in your climbing with a little intentional work! 

TBP 284: Overcoming Mindset Hurdles in Projecting with Sport Psychologist Madeleine Crane

Madeleine Crane is a Sport Psychologist from Austria who runs www.climbingpsychology.com. In this episode we discussed the mental and emotional struggles that many people encounter while projecting climbs. Hopefully this discussion will help you bring awareness to your own mental experience and give you some tools to deal with fear of failure, negative comparison to others, and knowing when to call it quits on a project.
Madeleine is offering a 30% discount on her mental skills training programs at unblocd.com using the code “trainingbeta” at checkout.

TBP 283: Using Mindfulness to Overcome Fear and Anxiety in Climbing - Alex Bridgewater

Alex Bridgewater is a Sport Psychologist who works with climbers and other athletes to help them be the best person they can be. That work carries over into their sport to make them perform well and have a great time doing it. He uses mindfulness, acceptance, and commitment theory as part of his practice, and in this episode we dive into what that means.
Alex is also a climbing coach at ClimbStrong.com and has been for about 7 years. He recently finished his Master’s degree in Sport and Performance Psychology and now has a consulting business at www.InnerSourcePerformancePsychology.com, where you can work with him from anywhere in the world.
What We Talked About
How values play into climbing performance & training
How to incoproate joy and play into climbing
Mindfulness, acceptance, and commitment theory
Mindfulness in injuries
Mindfulness with fear in climbing
Mindfulness exercises
Who could use a sport psychologist
Need Help with Your Climbing Training?
TrainingBeta was started in 2012 to provide people with all kinds of resources about training for climbing. We offer expert advice on how to get stronger, braver, and more skillful in your climbing with these offerings:
climbing coaching
training programs online
nutrition coaching
mindset coaching for climbers
injury rehab programs
blog posts
podcast episodes 
We are here to help you with your climbing training needs! You can always email us at info@trainingbeta.com if you have any questions about what program or service is right for you.
All Training Options

TBP 282: How Steve Bechtel’s Training Philosophies Have Changed in the Last Decade

Steve Bechtel is one of the OG big daddies of climbing training. He founded and runs climbstrong.com where he has 19 coaches helping climbers all over the world get better at their sport. He’s written countless books, a ton of online climbing training programs for climbstrong, he’s hosted training seminars around the US (that I had the pleasure of teaching at), and is an accomplished 5.14 climber himself.
He was my 7th guest on the TrainingBeta Podcast back in 2014, and I’ve had him on many more times after that (see below for the list). We decided it would be fun to catch up on how things have changed in the climbing world and how his philosophies have evolved in the decade since we started collaborating.
What We Talked About
His growing understanding of how your training “age” affects your programming
Assessment use now vs before
More focus on how mental/emotional aspects affect climbing performance
How our waning attention spans affect our climbing and training
6 Things that go into building a training plan
What’s changed in his own climbing and training
New appreciation for using aerobic endurance training instead of power endurance
Where training is going in the next 10 years
Previous Podcast Interviews with Steve
TBP 007: Training, Finger Strength, Power Endurance, Weight Loss, and Running
TBP 036: Periodization and Finger Training Confusion, Psychology of Change
TBP 080: How to Design a Training Program for Yourself
TBP 110: Training Endurance for Climbing
TBP 147: Steve Bechtel, Kris Hampton, and Tom Randall on Best Practices for Training at Home

TBP 281 :: How to Gain Financial Freedom So You Can Climb More - Meghan Walker

Meghan Walker is a very good friend of mine who is also somewhat of an expert in the FIRE (Financial Independence Retire Early) world. I asked her to be on the show to educate you about how you can make changes to your spending and investing/saving habits in order to have financial freedom in a lot less time than you think it’s going to take.
In a recent episode, I talked about how my husband and I started working towards an earlier retirement this past year and how amazing it’s been to see the results of our hard work. We can see the light at the end of the tunnel, and that is what I want for everyone who wants to take back their time and freedom from their employers. That is what the FIRE movement is all about.
In the past few years, Meghan has learned a LOT about investing, travel hacking, and saving money and is on her way to “coast FI” (we’ll explain in the interview) in the near future. Prior to learning about the FIRE movement, Meghan was enjoying “mini-retirements” throughout her 20’s and 30’s in which she’d work hard for several months to save up for extended cross-globe adventures until the bank account ran dry. It wasn’t until Meghan was in her mid-30s that she learned about the true meaning of financial independence and finally started her journey to FI.
As a side gig (which you’ll hear more about in the interview), Meghan and our friend Jeff started a website www.awaytofi.com where she’s written articles and offers consults to people like you who want to learn more. Meghan lives with her husband Callan and dogs Wiley and Pepper in Boulder, Colorado.
What We Talked About
What is FIRE / FI?
Why did Meghan get into it?
What she did to make progress toward her goal of coast FI
The different kinds of FI
How this all could change your life and give you more time to climb and pursue other passions
What you should know about investing
Things you can do to decrease spending
Travel hacking so your flights and hotels are paid for by credit card points
Resources Discussed
Work with Meghan on Your Financial Plan: www.awaytofi.com
Books:
A Simple Path to Wealth 
Quit Like a Millionaire
The Millionaire Next Door
Die with Zero
Websites:
Meghan’s website www.awaytofi.com
mrmoneymoustache.com
choosefi.com (also a podcast)
Podcasts:
Choose FI
Mad FIentist
Calculators and Money Management:
Monarch (get a 30-day trial with my affiliate link)
CreditKarma
MrMoneyMustache Spreadsheet I use to plan out our lives (taken from this article of his)
Compound Interest Calculator I use
If I missed a resources we discussed, just email me at neely@trainingbeta.com and I’ll find it for you!

TBP 280: Lessons Alex and Neely Learned about Climbing in 2024

In this episode Coach Alex Stiger and I talk openly about what we learned in 2024 about ourselves and our climbing, for better or for worse. We each chose the 5 most poignant things we learned and discussed each in depth.
Alex’s List
She realized she’d been protecting herself from fear and discomfort for a long time – wants to break out of that
Managing stress load outside of climbing and how that affects her climbing
Neurodivergence in climbing: her new diagnosis
Learned how to find her own beta!
Learne about how to stay positive on above max level routes
My List
Don’t ignore my body! (I have an injury I could’ve dealt with a long time ago)
Finances and climbing: we embraced FIRE this year so that we can eventually climb more
I can project hard things without freaking out now because of the mindset work I’ve done
Age is not an excuse
Patriarchy in climbing: how it shows up and how I’ve approached dismantling it in my life
Some of the things we talk about in this episode have been very private to us until this very public conversation, so please give us grace as we explore new concepts and talk them out with each other as friends!
Work with Me on Your Mindset in Climbing
If you want to work on your fear, anxiety, and performance mindset with me one-on-one, I’m accepting 6 new clients to do 3 months of work (6 sessions) on all things climbing.
I’ve been climbing for 27 years, and I feel uniquely qualified to act as both your coach (asking you questions only you know the answers to) AND your mentor (giving you advice) in climbing.
I am a Certified Professional Coach and will hold a safe space for you to explore your thoughts and feelings about any topic you want to discuss. We will make goals for each session, and I’ll hold you accountable to carrying out the homework I give you during each session. I’m really looking forward to working with you!
Work with Me on Your Climbing Mindset

TBP 279: Overcoming Fear of Climbing Above Bolt - A Mindset Coaching Session

In this episode I do a full mindset coaching session with Nathaniel Lamont, a Canadian climber whose performance is being affected by his fear of falling above his bolt while lead climbing. This is such a common issue among climbers, so if you or someone you know struggles with this, please listen to this one!
We go through the reasons he’s afraid, we acknowledge and validate those reasons, and I help him figure out ways he can feel more in control of the controllables (who his belayer is, what device they’re using, what climbs he chooses to get on, etc.).
Then we make a plan to work through some of his fear with strategic fall practice. He outlines what he thinks is realistic for him and I give him some clear guidelines for how to implement it in his sessions.
I really hope you enjoy this one – I loved doing this session with Nathaniel and really appreciated his willingness to be honest and vulnerable in front of thousands of people on the podcast.
If you’d like to watch this interview on video with no ads, no intro, and no outro, you can become a member on Patreon for $5/month to get that and other bonus content.
Work with Me on Your Fear in Climbing
If you want to work on your fear with me one-on-one, I’m accepting 6 new clients to do 3 months of work (6 sessions) on all things climbing. But we’ll also branch out into other areas of your life you want to work on, including:
Career satisfaction
Relationship issues
Body image
Life design
All things climbing
I’ve been climbing for 27 years, and I feel uniquely qualified to act as both your coach (asking you questions only you know the answers to) AND your mentor (giving you advice) in climbing. I am a Certified Professional Coach and will hold a safe space for you to explore your thoughts and feelings about any topic you want to discuss. We will make goals for each session, and I’ll hold you accountable to carrying out the homework I give you during each session. I’m really looking forward to working with you!
Work with Me on Fear 

TBP 278: Using Zen Philosophy for Performance Anxiety, Fear, and Grief with Francis Sanzaro

Francis Sanzaro is a 45-year-old climber out of Carbondale, Colorado who's been climbing for about 30 years. He got his PhD in the Philosophy of Religion and has been studying the practice of Zen for decades. In recent years, he started applying Zen more directly and intentionally to his climbing and found that his performance and his enjoyment of the sport increased dramatically, so he wrote a book about it: The Zen of Climbing. I HIGHLY recommend the book! 
I had him on the show to discuss the book and to have him tell us exactly what it means to apply Zen philosophy to your climbing. It's not complicated and you can start using these principles right away. What I took from the book is that I don't have to have as many emotions about climbing as I think I do. All I'm doing is trying my best to get to the top of a climb, and that's all it really needs to be. 
What we talked about:
What Zen is as it relates to climbing
How to use Zen with performance anxiety
How to practice Zen in everyday life
Dealing with failure using Zen practices
Dealing with FEAR using Zen
Using Zen in his grief process after (and during) losing both of his parents recently

TBP 277: Climbing Sessions to Train Power Endurance, Endurance, and Strength

Coach Matt Pincus discusses some drills he uses with his clients and himself to train the different energy systems in climbing: power endurance, strength, and endurance. 
More Details:
Overview of the energy systems
Differences between practice sessions and performance sessions
Sample sessions
Power endurance session
Endurance Session
Strength/Power Session
When you'd want to train each of these energy systems
How many sessions you'd want to do of each 
When to do them in conjunction with each other

TBP 276: Ashley Hardy on Climbing 5.13c with No Gym, No Training, & a Full-Time Job

Ashley Hardy is a friend of mine who lives in Boulder and just climbed her first 5.13c, a stout climb called "Choose Life" in the Flatirons. The reason I asked her to be on the show is that I find her situation to be both relatable and inspirational. The relatable part is that she has a full-time job as a software engineer and that she climbs with her husband, and she really REALLY loves climbing. 
The inspirational part is that despite working full-time, she manages to climb outside 3-4 days per week for a lot of the year. And she doesn't train in any conventional ways (hangboarding, strength training, board climbing, etc). She just goes outside and climbs on routes that challenge her and has steadily worked up to 5.13c doing it.
I really liked this conversation and I think Ashley has a lot to teach us about how to pursue your passions and goals despite limited time and energy. 
What we talked about:
Why she loves climbing so much and whether she ever gets burnt out
How she fits outdoor climbing in with her work schedule
Why she feels she needs more rest than other people and how much that is
How she overcame the fear caused by a dangerous fall on her 5.13c
How she works on her fear on a regular basis
How she's gotten so strong mostly climbing outside
How she and her husband keep their climbing relationship healthy
Advice for people trying to break into the 5.13 grade