Lattice Training Podcast

• Flow and Climbing: More Than Just Effortless Control

  In this in-depth episode, hosts Maddy Cope and coach Flo Tilley explore the intricate relationship between flow state, climbing performance, and mindset. Flow, often described as a state of effortless control and total absorption, is more than just a performance booster, it’s a transformative mental space where climbers feel deeply engaged and in sync with their challenges. Maddy and Flo dive into the science of flow, sharing practical techniques to cultivate this state by balancing skill and challenge, embracing playfulness, and applying mindfulness.Listeners will also learn how self-compassion plays a pivotal role in allowing climbers to quiet self-criticism and focus on being present. The hosts discuss how coaching can facilitate an individual’s exploration of their personal experiences, leading to breakthroughs in both mental strategies and climbing performance. Whether you’re battling mental barriers or looking to improve your performance, this conversation will help you tap into the flow state and find joy in your climbing journey.Takeaways:Flow is a natural experience that happens when skills and challenges align.Embracing playfulness and self-compassion can make it easier to access flow.Mindfulness helps slow down negative thoughts, creating space for peak performance.Coaching and self-reflection are powerful tools to enhance your mindset and approach to climbing.🎧 Dive into this episode now and learn how to cultivate flow, conquer mental barriers, and bring more joy into your climbing. Link in bio!The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

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• Do Climbers Really Need to Lift Weights? | Part 1

  Weightlifting in climbing. It’s one of the most debated topics in the sport, and we’re diving into it with the people who coach the best in the world.In this two-part conversation-style series, host Ollie Torr is joined by an expert panel of performance coaches and elite athletes to explore the evolving role of weightlifting in climbing, looking at strength, injury prevention, mindset, and longevity in the sport.We’re talking to:Steve Thompson – Lecturer and Head of Strength and Conditioning at Sheffield Hallam University. UKSCA-accredited coach with research expertise in resistance training, periodisation and performance. Steve also works with GB Diving and professional football teams.Dave Mason – Former GB team athlete and IFSC World Cup competitor, now elite outdoor climber and coach. Dave has worked with climbers from youth squads to elite performers, blending strength training with movement and mindset.Jemma Powell – A Lattice coach, mother of two, and former GB climber. Jemma specialises in coaching pregnant and postpartum athletes, helping them rebuild strength safely and sustainably. She also works with weekend warriors and performance climbers, with a strong focus on injury prevention, movement quality, and mindset.Jesse Firestone – US-based coach and founder of JFire Climbing. Jesse offers personalised, sustainable coaching for climbers of all levels, including elite competitive and outdoor climbers, focusing on holistic progress and long-term development.You’ll also hear real-life experiences from athletes at the top of the sport:Aidan Roberts breaks down how he stays strong on the road with portable training and why specificity beats max effort. Will Bosi shares why he’s not lifting right now, but might again soon. Drew Ruana gives insight into his use of lifting for power, endurance, and competition prep.In Part 1, we explore how climbers and coaches are rethinking lifting, moving beyond outdated fears of bulking and into smarter, tailored training for every phase of the season.We’ll cover:Why climbers are finally embracing strength work (and who needs it most)How top-level athletes integrate lifting without compromising performanceWhat female climbers should consider with hormones, pregnancy, and strength trainingPortable solutions: what athletes like Aidan use while travelling full-timeThe compound lifts that actually carry over to climbing, and how to use themWhy “doing less” might be the smartest thing for your climbingWhether you’re curious about hypertrophy, looking to prevent injuries, or trying to train sustainably, this episode offers insight for climbers of every level. 🎧 Stay tuned for Part 2, where we dig deeper into hypertrophy, burnout, identity shifts, and the longThe Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

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• Tom Randall Opens Up: Mindset, Burnout & Real Life

   In this intimate and deeply thoughtful conversation, climbing legends Tom Randall and Ollie Torr dive into the often unspoken realities behind long-term progression in climbing. From failed redpoints and painful finger joints to redefining success in the face of stress and burnout, this episode is a masterclass in psychological resilience and personal growth.Tom opens up about one of his hardest trips to date, the shifting goalposts of elite performance, and how a mindset of "letting it brew" can lead to more rewarding outcomes - even in failure. Ollie brings his coaching lens to the table, unpacking how climbers can adjust training and expectations when life throws curveballs.Whether you’re navigating injuries, balancing life and climbing, or just need a reminder that growth isn’t linear,  this one’s for you.Key topics include:The psychology of projecting routesWhy letting goals “brew” improves performancePain tolerance and aging in climbingBalancing sponsorship with personal strugglesFinding joy in the process, not just the send Tune in to hear how two of climbing’s most influential voices navigate the long road, and why the best projects take time.The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

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• From Burnout to Breakthrough: Drew Ruana’s Analytical Approach to Climbing

  In this episode of the Lattice Training Podcast, Ollie Torr sits down with Drew Ruana, one of the strongest and most analytical climbers in the game today. Drew shares an unfiltered look into his training philosophy, his unique approach to projecting, and how he’s balancing high-level climbing with a degree in computer science.From discussing his "Level 4 Beta" system of optimising climbing efficiency to deep-diving into the mental aspects of performance, burnout, and progression, this conversation explores what it takes to push climbing limits—both physically and mentally.Other topics covered: The role of structured vs. intuitive trainingHow weightlifting and non-climbing strength work fuels his performanceThe mental side of climbing, burnout, and staying psyched long-termWhy goal-setting and patience are the most underrated tools in high-performance climbingHis long-term aspirations, including a book on climbing performanceDrew is known for sending some of the hardest boulders in the world, but in this conversation, we get a deeper look at the mindset and method behind his success.🎧 Listen now on Spotify, Apple Podcasts, or wherever you get your podcasts!The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

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• Creatine for Climbers: Game-Changer or Overhyped?

  In this episode, Ollie Torr is joined by Aidan Roberts, Andy Cave, Maddy Cope, Tom Herbert, and Dr. Ed Gibson-Smith to explore one of the most debated supplements in climbing—creatine. Does it actually help climbers perform better, or is it just another fitness industry fad?The panel breaks down the science and real-world applications of creatine, tackling common questions and misconceptions. Who benefits most? Does it improve power and endurance, or could it even hinder performance? How do diet and training style affect its effectiveness? And what about the infamous "flash pump"—is it a genuine concern or just gym bro nonsense?Ollie even puts creatine to the test himself:🗣 “Before this podcast, I was taking 5g of creatine every day… now I’m taking none. Here’s why.”Key Takeaways:Power vs. Endurance: How creatine impacts different climbing styles.Recovery & Performance: Does it actually speed up recovery and help you send harder?Creatine & Weight Gain: Busting myths about ‘bulking up’ in climbing.Flash Pump Debate: Real concern or exaggerated worry?Diet & Absorption: Does your diet affect how well creatine works?Join us for a science-backed discussion on whether creatine is a must-have for climbers or just extra weight in your pack.👉 Tune in now on Spotify, Apple Podcasts, or wherever you listen!Edward Gibson-Smith's Data 👉  https://latticetraining.com/blog/creatine-podcast-supporting-visuals-by-dr-ed-gibson-smith/The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

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