EP 66: Mercedes Pollmeier — How to Improve Flexibility in 6 Minutes Per Day, and Cycling Your Training

The Nugget Climbing Podcast

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.

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Show Notes:

http://thenuggetclimbing.com/episodes/mercedes-pollmeier

Nuggets:

5:14 – Wind and head colds

8:29 – Mercedes trip to Red Rocks, and focusing on recovering

9:44 – Resting after a trip, deloading, and blood flow restriction (BFR) training

13:30 – More about BFR and what it is used for

22:34 – Mercedes background, current coaching practice, and programs

25:12 – Masters in human movement

26:54 – How we learn to move better

29:43 – Terminology: “mobility” and “flexibility”

37:18 – Mobility prep/warmup for a climbing session

40:51 – Warmup duration, and static stretching before climbing

48:14 – Appropriate intensity of warmup stretches

49:59 – Breathing during stretching

51:39 – Other warmup stretches

54:52 – Side split, front split, and back bridge

57:36 – Cycling flexibility and strength training, and variability

1:01:47 – An example strength cycle, and changing accessory exercises

1:04:29 – Flexibility as a skill, and where to start

1:08:07 – Jefferson Curl (J-Curl)

1:17:33 – Programming flexibility

1:24:03 – Daily passive stretching/limbering session

1:31:41 – Minimalist approach to the Side Spits in (6-minutes per day)

1:36:43 – Elevating hips and scaling flexibility exercises

1:42:54 – How to fit flexibility in around other training

1:47:36 – Time of day to stretch

1:50:08 – Does tightness make us stronger?

1:53:27 – Calf stretching

1:57:17 – Building strength in end ranges

1:58:20 – Mercedes nutrition book: Peak Nutrition

2:03:08 – Mercedes “food rules” (eat slow and eat until 80% full, and hydration)

2:05:51 – How to connect with Mercedes

2:07:16 – Gratitude