With a combination of 9+ years of working with clients, we've seen a thing or two. In this episode we're sharing the top 10 things our most successful clients do in their training and nutrition - for maximum gains, and overall satisfaction.

CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

If weird stomach aches and other gastro issues have you down, this episode is a must-listen. We're talking you through the top three signs that your gut microbiome needs some work. Hint: it probably isn't "just stress" 👀

CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

As we head into the holiday season, you might be feeling the pressure. Family gatherings, travel, putting lights on the house - you name it. For many climbers, December becomes a month where their approach is a little more low-key. That’s where maintenance comes in - for your training AND your nutrition. In this episode we’re giving you the 411 on what it looks like to maintain.

CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

HYPERTROPHY RESOURCES:

• Is regional hypertrophy predictable?
• Research Spotlight: Load-dependent fiber type specific hypertrophy?
• Sarcoplasmic Hypertrophy is Real, but is it Relevant?

Donkeys and Elephants: How we got here

On this episode we're discussing the truth around some common Halloween candy tropes, and Caitlin has to weigh in on if she thinks it's fact or fiction. So join in for the fun, and don't be surprised if you learn a thing or two yourself. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Take this quick survey for a chance to win a $25 visa giftcard! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

This episode is all about misconceptions in training and nutrition. We're giving you the top 10 things climbers assume they're struggling with (and why they're usually wrong). From hamstrings to protein, to power endurance, we're covering a LOT of ground in this episode - strap in.

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Sign up here to receive the special edition, private podcast for Sport Climbers! 4. Get the Fast Track Movement Course for FREE! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

Additional Links: VELOCITY PULLS EXPLANATION https://www.youtube.com/watch?v=AuKYiD0_PZg&t=191s Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Cold and flu season are upon us. And you know what will stop you from crushing faster than anything else? GETTING SICK. It sucks. So this week we're bringing you Caitlin's top tips to keep your immune system ready for battle this cold and flu season. LAUREN LINKS: 1. Register for Sendsgiving! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up here to receive the special edition, private podcast for Sport Climbers! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

What type of outdoor climber are you? You're about to find out. In this episode we're discussing the three ways that climbers most commonly interact with climbing outdoors, the struggles these climbers have, and some tips to help you through them.

Whether you're outside constantly or barely get to touch real rock, you're going to LOVE this episode.

LAUREN LINKS: 1. Get details on Sendsgiving! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up here to receive the special edition, private podcast for Sport Climbers, launching 9/25! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com

Podcast episodes for further listening:

1. Check out episode 33 to learn about seasonally programming your climbing

2. Check out episode 34 to learn more about non-linear programming

3. Check out episode 48 for the 411 on how to plan a year of climbing

Additional Links: Submit this form to receive a Podcast sticker! https://docs.google.com/forms/d/e/1FAIpQLSdQ6UFQH5AN9cn5AoYYc911Bz7t6b6iQOQaBSUdtw35w9SOgg/viewform?usp=sf_link Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Welcome to episode 1 of the Sendtember Podcast. We're kicking off this 4 part series with the foundations of 5.12 climbing. We discuss - physical metrics of climbers who are redpointing 5.12 and beyond - how to be more intentional with the time you have outside (so you can actually improve) Stay tuned for episode 2, where we'll be digging into the details of the process of projecting. LINKS:

1. Join the Sendsgiving Waitlist!

2. Endurance Training + Work Capacity 101: Average Climber Podcast Episode 32

3. Power Company Climbing Data

4. Power Company Climbing Finger vs. Pull Strength Heat Map