The Strong AF Climbing Podcast

Most hypermobile people are told to avoid strength training — but what if the key to stability is actually lifting heavy? Taylor Goldberg, a fellow chiropractor turned hypermobility coach, reveals how progressive, heavy strength training transforms stability, reduces dislocations, and can even help avoid surgery. Her unconventional approach challenges outdated beliefs and shows how you can build resilience in your body, no matter your stretchiness. In this eye-opening episode, Taylor shares her journey from secret hypermobile struggles to helping clients thrive through tailored, evidence-based movement. You'll discover how traditional modalities fall short and what truly works for hypermobile bodies. She breaks down common myths—like Pilates and yoga being the only safe options—and explains why heavy lifting is essential for bone density and joint health. Plus, we explore how to safely progress when your nervous system feels overwhelmed, and how to handle unpredictable symptoms like post-exertional malaise or POTS during training. You'll learn practical strategies: how to start strength training safely at any level, modify exercises to meet your needs, and use external cues and tempo to control movement. Taylor emphasizes the importance of patience, realistic expectations, and self-compassion on your healing journey. Whether you're hypermobile yourself or a clinician working with this population, this episode offers the hope and tools to unlock stronger, healthier movement—without fear or restrictions. Make no mistake: hypermobility isn’t a life sentence of fragility. It’s an opportunity to optimize how your body can handle load, stress, and everyday movement. If you've ever felt discouraged by what you've been told, this episode will shift your perspective and empower you to get stronger — safely, confidently, and sustainably. Perfect for athletes, coaches, clinicians, or anyone on the spectrum of hypermobility and connective tissue concerns—if you're ready to stop playing it safe and start pushing your limits with purpose, this episode is your game-changer. In this episode, we cover: The difference between hypermobility, HSD, and hEDS, and why it matters less than you think Why many hypermobile people feel unstable, and what’s actually driving that How to approach strength training without flaring up constantly What to do when symptoms show up during or after training Why most rehab is under-dosed, not too aggressive How to build long-term capacity instead of constantly managing symptoms Taylor: Taylor's IG Taylor's website Hypermobility Resources Hypermobility Mastery Program for Clinicians Natasha: Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

The Strength-to-Weight Ratio Debate: Why "Just Get Lighter" is as Oversimplified advice. Climbers often dismiss strength training for not transferring directly to climbing performance—but then turn around and treat weight loss as if it automatically makes you climb better. In this episode, we break down the irony in the strength-to-weight ratio debate and explain why both approaches are oversimplifications. You'll learn: Why strength training and weight loss are both indirect levers (and neither replaces time on the wall) How building capacity through strength training supports climbing performance, recovery, and injury prevention Why chasing weight loss often reduces training capacity instead of improving it What elite climbers can (and can't) teach us about training When strength training or weight loss actually work as performance levers What moves the needle for most climbers (hint: it's not one magic variable) If you've been stuck on a plateau, constantly injured, or wondering whether you should focus on getting stronger or getting lighter—this episode will help you think more clearly about what actually supports long-term climbing performance. Keywords: strength training for climbers, climbing performance, strength to weight ratio, climbing training, capacity building, climbing injury prevention, weight loss for climbers, climbing plateau, elite climbers, rock climbing training, foundational strength, climbing recovery Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

Strength training is one of the most common things climbers tell me they want to do, and also one of the most common things they quit. Not because they are lazy. Not because they do not care. But because it makes them sore, tired, and like their climbing sessions are getting worse instead of better. In this episode, I break down why that experience is so common and why it does not automatically mean strength training is wrong for you. We talk about: The difference between normal soreness and fatigue and actual problems Why most climbers are overdosing relative to their current capacity How recovery and fueling are often the missing pieces Why capacity explains why some athletes can lift and climb on the same day while others feel wrecked for days. If strength training feels like it is competing with your climbing, this episode will help you understand what usually needs to change so it supports your climbing instead. Join my IG Broadcast channel Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

In this episode, I sit down with my friend and client Dani, a somatic psychotherapist and climber, to talk about how the body and mind communicate — and what it really means to feel your feelings. Dani shares how her own journey through chronic illness, trauma, and movement led her into somatic therapy, and we explore the deep overlap between her work and the kind of pain science–based rehab I do with climbers. We talk about why so many people struggle to slow down, why emotions show up as physical sensations, and how both somatic therapy and strength training can help you rebuild trust with your body. Whether you’re navigating pain, dealing with stress, or just curious about what it means to actually “listen to your body,” this episode will help you see how awareness, curiosity, and compassion can change the way you move — and the way you heal. WE TALK ABOUT: What somatic therapy really is (and why it’s not just for trauma work) The connection between emotions, sensations, and pain Why we tend to intellectualize our feelings instead of feeling them The role of awareness and curiosity in both therapy and rehab How pain stories and beliefs shape the way we experience symptoms The concept of allostatic load and how life stressors impact recovery Overlaps between pain reprocessing, graded exposure, and nervous system regulation Practical tools: the feelings wheel, body sensation lists, grounding and self-hold techniques, and how to start a dialogue with your body Why climbers might already be practicing somatic therapy on the wall — and how to bring more awareness to it Healing isn’t just about fixing tissue or solving a movement pattern — it’s about learning to listen, slow down, and rebuild trust in your body. Somatic therapy gives language and space to sensations, while strength training and rehab build the capacity to act within that space. Both help you reconnect with your body instead of fighting against it. CONNECT WITH DANI: 🔗 somaticswithdani.com📱 Instagram: @somaticswithdanni Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

This episode breaks down the truth about muscle imbalances and asymmetry in athletes. Natasha and Ryan explore why asymmetry is normal, why it often gets blamed for injuries without evidence, and why strength training and load tolerance matter far more than chasing perfect symmetry. They walk through current research, explain how injuries change asymmetry rather than the other way around, and discuss why the best rehab focuses on building strength, restoring confidence, and exposing the body to sport-specific loads instead of “fixing imbalances.” TAKEAWAYS: • Research consistently shows that asymmetries increase after injury, not usually before. • Small side-to-side differences are normal in climbers and most athletes. • Asymmetry rarely predicts injury on its own. • Chasing perfect symmetry distracts from the real rehab goal: restoring load tolerance. • Training at a challenging but tolerable intensity often reduces perceived imbalances. • Most “imbalances” resolve as strength and confidence return. • Regular exposure to climbing-specific forces matters more than corrective exercises. • Functional strength and movement quality are better benchmarks than symmetry numbers. • Pain, deconditioning, and fear can create the sensation of imbalance. • You are not broken for feeling uneven. It’s a normal adaptation to training or injury. Follow Ryan on Instagram Ryan's website Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

If you’ve fallen off your training routine, this episode is your restart button. In this conversation, Natasha breaks down why we lose momentum and what it actually takes to rebuild consistency that lasts. You’ll learn how motivation naturally fluctuates, why all-or-nothing thinking keeps you stuck, and how to shift from guilt to action using her RECOMMIT Framework—a step-by-step approach grounded in cognitive behavioral therapy, motivational interviewing, and behavior change science. Whether you’re an FSP athlete getting back into your rhythm, a climber trying to fit strength training around life, or just someone who’s tired of starting over, you’ll walk away with practical tools and journal prompts to help you reflect, reset, and move forward again—one session at a time. Listen to learn: Why falling off isn’t failure—it’s data How to break the all-or-nothing mindset What small actions rebuild identity and momentum How to use the RECOMMIT Framework to restart training with confidence If you’re ready to get back to consistent strength training and stay there, this episode will show you exactly how. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

If your shoulder still hurts no matter how much rehab you’ve done, this episode is for you. We’re digging into why traditional shoulder rehab fails climbers, what the latest shoulder pain research actually says, and how to build a better plan that gets you back to the wall stronger and more confident. In this episode, I cover: Why most shoulder rehab for climbers is under-dosed and not climbing-specific What the research says about pain during rehab and when it’s okay to keep training Why posture correction, scapular mechanics, and banded exercises aren’t the full solution The truth about MRI findings, rotator cuff tears, and what pain really means How I structure climbing-specific shoulder rehab programs, including movement patterns, isolation work, and load progression Whether you’ve been told you have shoulder impingement, rotator cuff tendinopathy, or just feel like your shoulder isn’t keeping up with your climbing — this episode will help you understand why, and what to do next. Ready for a plan that’s actually built for climbers? Book a 1:1 consultation or join the 8-week Shoulder Reset Program to rebuild a stronger, more resilient shoulder. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

In this episode, I unpack why traditional shoulder rehab often fails climbers — and how to rethink the entire approach. Using guided reasoning and evidence from leading studies, we challenge the most common myths about shoulder pain and rotator cuff injuries. You’ll learn: 🔹 Why rest and avoidance aren’t the answer We explore why rest often leads to temporary relief but long-term setbacks — and how graded loading is the true medicine for shoulder pain. 🔹 The problem with “banded exercises forever” Progressive overload matters. We break down what kind of exercise actually works — and what the latest research says about exercise. 🔹 How to train through pain — safely and effectively We dig into the Smith et al. meta-analysis showing that tolerable pain during rehab isn’t harmful — and may even improve outcomes when managed correctly. 🔹 Why surgery isn't the gold standard — and might not be necessary at all We review landmark studies showing that: Pain does not correlate with tear size (Dunn et al.) Most small-to-medium rotator cuff tears can be rehabbed without surgery (Moosmayer et al., Kukkonen et al., Karjalainen et al.) Even full-thickness traumatic tears respond well to rehab (Boorman et al., Kuhn et al.) Failed surgical repairs don’t always lead to worse outcomes (Holtedahl et al.) Sham surgeries work just as well as real ones (Paavola et al., Schroder et al.) 🔹 What effective rehab actually looks like for climbers We close the episode by showing what real rehab should include: climbing-specific loading, total-body strength, education around pain, and a progressive plan that actually builds capacity instead of avoiding discomfort. This episode is packed with practical insights and paradigm-shifting takeaways that will help you — or your clients — stop spinning their wheels and start seeing real progress. 🎧 Hit play now and find out why your shoulder rehab hasn’t been working — and what to do instead. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In this episode, we dive into the complexities of shoulder pain and pathology, particularly in the context of climbing. Natasha explores how MRI findings often reveal abnormalities that may not correlate with pain or dysfunction, challenging the conventional wisdom that structural changes always indicate a problem. Through insights from studies on elite climbers, Natasha reframes the narrative around shoulder health, emphasizing the importance of function over imaging. Discover how to build stronger, more resilient shoulders and why your MRI might not tell the whole story. Tune in to learn when imaging is truly necessary and how to focus on what really matters for your shoulder health. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

Join us as we delve into the topic of shoulder pain among climbers. In this episode, Natasha shares insights on the prevalence of shoulder injuries, the impact on climbers' lives, and the surprising statistics that reveal just how common these issues are. Discover personal stories and what the science has to say about why these injuries happen. Key Topics: The anatomy of the shoulder and its role in climbing Common shoulder injuries and their high prevalence among climbers Personal experiences and stories from dealing with shoulder pain The impact of shoulder pain on daily life and climbing performance Debunking common myths climbers are told about why the have shoulder pain Diving into some climbing specific research on shoulder pain, posture and scapular dyskinesis #Climbing #ShoulderPain #InjuryPrevention If you found this episode helpful, please share it with fellow climbers who might benefit from these insights. Don't forget to subscribe for more episodes on climbing health and performance. Stay tuned for PART II! Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Shoulder Reset Train with me  My Website

In this episode Natasha emphasizes the significance of consistency in training, discussing how it leads to long-term progress. She addresses common mental barriers like black and white thinking, encourages the creation of a minimum viable training plan, and highlights the importance of discipline over motivation. She also explains that progress is not linear and that fluctuations in performance are normal. She provides strategies for maintaining flexibility in training plans and adapting to life's challenges while staying committed to training goals. Chapters 00:00 The Importance of Consistency in Training 03:06 Overcoming Black and White Thinking 04:53 Creating a Minimum Viable Training Plan 07:21 Discipline Over Motivation 10:01 Flexibility in Training Plans 12:15 Understanding Non-Linear Progress 15:19 The Role of Volume in Training 18:30 Embracing Fluctuations in Performance Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

Today I’m pulling back the curtain on what the Foundational Strength Training Program actually is. Because if you’ve ever looked at it and thought, “Eh, I could just get a program like this on ChatGPT or in a climbing training book” you are exactly who this episode is for. Summary In this episode, I’m diving into what the Foundational Strength Program (FSP) is really all about. This isn’t just a list of exercises, it’s a full support system designed to help climbers stay consistent with strength training all year long. I talk about why flexibility, coaching, and community are key to making real progress, and I walk you through everything that’s included in the program, from seasonal tracks and time-crunch options to workshops, pain and injury guidance, and free form checks in our private Discord. I also share who this program is designed for, who it’s probably not a great fit for, and why that clarity matters when you’re thinking about your long-term goals as a climber. Takeaways The FSP is designed as a full support system for climbers. Many online programs fail to adapt to real-life situations. Strength training benefits not only climbing performance but also overall health. The FSP includes 15 different training programs for various needs. Community support is crucial for maintaining motivation and consistency. Workshops in the FSP help climbers become more independent in their training. Goal setting and planning are essential for long-term success. The program is not for those seeking quick fixes or handholding. Life's unpredictability requires a flexible training approach. Chapters 00:00 Introduction to the Foundational Strength Program 02:50 The Importance of Real-Life Flexibility in Training 06:06 Comprehensive Support and Resources in the FSP 08:58 Understanding Who the FSP is For 11:50 Enrollment and Community Support in the FSP 15:04 Conclusion and Call to Action Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website strength training, climbing, FSP, coaching, injury prevention, fitness program, auto-regulation, community support, goal setting, training flexibility

Takeaways from the episode: Strength training is essential for climbers. Feeling wiped out after lifting indicates a need for capacity building. General physical preparedness (GPP) is crucial for handling both climbing and lifting. Recovery involves sleep, nutrition, and proper training volume. Climbers should not jump into high-volume strength programs too quickly. Off-season training is vital for long-term climbing success. Planning your training year is important for maintaining performance. You can still climb while focusing on strength training. Nutrition plays a key role in recovery and performance. Strength training should complement climbing, not compete with it. Summary: In this episode of the Strong AF Climbing Podcast, Natasha discusses the importance of strength training for climbers and addresses common misconceptions about its impact on climbing performance. She emphasizes that if strength training consistently leaves climbers feeling sore or fatigued, it may indicate a lack of capacity or recovery rather than a flaw in the training itself. Natasha outlines the importance of building general physical preparedness (GPP), ensuring adequate recovery through sleep and nutrition, and the necessity of planning off-seasons for long-term success in climbing. She encourages climbers to adopt a balanced approach to training that supports their climbing goals without overwhelming their bodies. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In this episode, Natasha discusses the common reasons why training plans fail and offers practical strategies to create more realistic and flexible training schedules. She emphasizes the importance of mindset shifts, the concept of a 'minimum viable week', and how to adapt plans to fit real-life challenges. The conversation highlights the need for consistency over perfection and provides insights into building sustainable training habits for climbers. Takeaways Most training plans fail because they are idealistic rather than realistic. Flexibility in training plans is crucial for consistency. Missing a session does not equate to failure; it's part of the process. Reframing setbacks can help maintain motivation and progress. Mental contrasting helps visualize both goals and obstacles. A minimum viable week allows for training even during chaotic times. Building a plan that accounts for real-life challenges is essential. Consistency is more important than perfection in training. Having a backup plan can prevent burnout and frustration. Training should be adaptable to fit individual lifestyles and commitments. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

What does it really mean to be a lifer in climbing? Is strength training just a trend, or is it the key to climbing longevity? In this episode, I sit down with climbing coach and longtime boulderer Jesse Firestone to talk about how his approach to training has evolved over nearly two decades. We dive into the hard lessons from injuries, the shift from chasing grades to building a sustainable climbing life, and why more climbers should be embracing strength training. 🔹 Why Jesse started lifting—and why he kept lifting 🔹 The myth that climbers don’t need strength training 🔹 How to balance training with projecting & performance seasons 🔹 The mental shift from short-term goals to long-term progression 🔹 The reality of climbing longevity (and why many pros don’t talk about it) Jesse has coached climbers worldwide, and his take on auto-regulation, RPE, and long-term performance is something every dedicated climber needs to hear. Whether you’re deep in a climbing obsession or trying to figure out how to climb for life, this episode is for you. Follow Jesse on Instagram Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

This week, we dive into a compelling episode featuring Tammy Wilson, an accomplished climber and endurance athlete. Tammy shares her inspiring journey, from discovering climbing in the midst of a snowboarding career to sustaining and overcoming knee injuries, all while incorporating strength training to bolster her performance. Join us as Tammy discusses the transformative impact of strength training on her climbing, running, and overall fitness. She reveals how gaining nearly 20 pounds of muscle not only improved her climbing abilities but also helped her recover faster from injuries. Natasha engages Tammy in a conversation filled with practical insights and empowering advice. Whether you're an experienced climber or just setting foot into the gym, Tammy's story will motivate you to take your training and climbing to the next level. Don’t miss out on this episode filled with strength training wisdom and climbing passion. Follow Tammy on Instagram Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

Today we have a remarkable guest who embodies the perfect balance of elite climbing and strength training. Kelly Birch, a climber who has sent routes up to V14 and has a background in competitive powerlifting. Kelly shares her insightful journey, describing how balancing strength training with climbing has boosted her performance on the rock. In this episode, we'll delve into the details of her training, debunk common myths about lifting, and uncover strategies for incorporating strength training without compromising climbing time. Whether you’re a seasoned climber or just starting, this conversation is packed with valuable tips that will inspire you to elevate your training game. Follow Kelly on Instagram Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In today’s episode, we're tackling an important topic that often goes misunderstood in the world of sports and fitness: the complex role of imaging, specifically MRIs, in diagnosing and managing injuries. From overuse in healthcare to the startling impact it can have on your psychology and treatment plan, we'll delve into why caution is crucial when considering an MRI. We’ll discuss surprising findings about the prevalence of shoulder abnormalities among elite rock climbers and how these often don’t correlate with pain or performance issues. We’ll also share an inspiring case study where a climber managed a significant shoulder condition with targeted strength training, avoiding surgery altogether. You’ll hear why imaging isn’t always the best first step for pain management, especially given the high rates of ‘abnormal’ findings in asymptomatic individuals, and how these can lead to unnecessary anxiety and interventions. Join us as we explore the broader landscape of medical imaging, offering practical advice on when it’s really necessary and stressing the importance of professional assessments. We’ll also touch on the resilience of the human body and how functional recovery should take center stage in your injury rehabilitation journey. Let’s dive in! Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In this latest episode of the Strong AF Podcast, we dive deep into the transformative world of pelvic health with our guest expert, Dr. Annemarie Everett, DPT, UCSF grad, a specialist in pelvic floor care, WCS Emeritus (board certified women's health specialist). Together we explore how integrating movement and strength training into pelvic health treatments is changing the game for patients and professionals alike. What You'll Learn: Movement as Medicine: Discover how incorporating movement-based strategies into pelvic floor care can offer lasting relief, challenging the traditional reliance on manual therapies alone. Self-Sufficiency in Health: Learn how empowering patients with autonomy and self-management tools can reshape their approach to long-term pelvic health. Holistic Health Matters: Natasha and Annemarie discuss how stress, sleep, diet, and mental health are vital elements of a well-rounded treatment plan. Busting Pelvic Health Myths: From misconceptions about internal exams to the overemphasis on dysfunctions, we shed light on more balanced approaches to care. Practical Tips for Strength & Pelvic Health: Whether it's managing incontinence while lifting or exploring the benefits of tools like pessaries, this episode is packed with actionable advice. Takeaways: Simple exercises like resistance training and cardio can significantly improve pelvic health. Your lifestyle choices—diet, hydration, and stress management—are just as important as your workout routine. Special Mention: We also cover critical topics like urinary habits, toileting techniques, and other tools to help manage symptoms effectively. Sneak Peek at Our Next Episode: Next time, we’ll tackle pelvic health during pregnancy and postpartum, ensuring you’re prepared for all stages of life with confidence. Tune in Now! Citations: 45% of women in the U.S. experience stress urinary incontinence (SUI)【https://www.ajog.org/article/S0002-9378(21)00168-X/abstract】. Many female powerlifters report SUI during lifting, but only 11% experience it in daily life【https://pubmed.ncbi.nlm.nih.gov/30666426/】. Women confident in contracting their pelvic floor had less severe incontinence during lifting. UI is more likely to occur during heavy lifts, especially 1RM attempts【https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651931/】. 8% of women who previously had UI in daily life became continent after starting CrossFit, though symptoms persisted during training【https://www.dovepress.com/urinary-incontinence-and-women-crossfit-competitors-peer-reviewed-fulltext-article-IJWH】. Intra-abdominal pressure (IAP) is relative to individual capacity, not an absolute risk for pelvic floor health【https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8974352/】. A narrative review of exercise and pelvic floor health by leading researchers【https://link.springer.com/article/10.1007/s40279-019-01243-1】. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

In today's episode, we're tackling a mindset hurdle that many of us face: the "all or nothing" thinking. This common cognitive distortion can throw a wrench into our training consistency, making us believe that it's either perfection or failure. From skipping workouts because of lack of time or equipment, to feeling like one missed session ruins an entire week, it's a mindset that can seriously sabotage long-term progress. We'll dive into tips and strategies to overcome this, such as doing at least one exercise even when pressed for time, spreading your workouts throughout the week, and keeping quick energy snacks like protein bars or fruit snacks on hand for those low-energy days. We'll also explore how tools like Rate of Perceived Exertion (RPE) can help you adapt your training in real-time based on how you feel, ensuring you're always moving forward, no matter what. Plus, we’ll touch on how to creatively maintain your training routine even when your environment or available equipment changes—think using water bottles or even backpacks loaded with rocks for resistance training! And for all my climbers out there, we'll discuss how to track your climbing-specific progress using apps like KAYA. Whether you're in the gym, at home, or on the go, today's episode is packed with actionable advice to help you break free from the all-or-nothing trap and keep making gains. So let's get into it! Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website