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 Her unconventional approach challenges outdated beliefs and shows how you can build r...

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...

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 me...

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 d...

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 disc...

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 grounde...

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-s...

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 h...

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 aro...

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 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 ar...

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 l...

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 fo...

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...

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 climb...

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 train...

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 he...

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 fin...

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...

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 min...

In this episode, Dr. Natasha Barnes addresses common concerns climbers have about weight and strength training. Many climbers worry that gaining muscle will make them heavier, potentially hindering their climbing performance. Natasha reassures listeners that it is possible to gain strength without significant weight gain. In fact, strength training can help climbers feel stronger and perform bette...

Join me in this podcast episode as I share the incredible journey of blending climbing and powerlifting in my life. I'll take you through the highs, lows, and transformative moments that emerged from the unique synergy of these two dynamic disciplines. Explore the unexpected connections, the physical and mental strength gained, and the profound insights discovered while navigating climbing and...

In this episode, Dr. Natasha Barnes, your host and strength and rehab coach for climbers, discusses the importance of inseason strength training for climbers. Here are the key takeaways: 1️⃣ Maintain Performance: Many climbers neglect strength training once their season begins, but this can have detrimental effects on your strength levels. By incorporating inseason strength training, climbers can...

In this episode, we'll be exploring the relationship between posture and muscle imbalances in climbers, and how it relates to pain and injury. We'll uncover some fascinating insights from recent studies that challenge traditional beliefs about posture and muscle imbalances. Do climbers need to do "antagonist" training? Do you really have a "bad" posture and is it a caus...

Did you know that our minds have the power to reverse the effects of a powerful opioid? That's right, a drug that can numb our pain can also be counteracted by our own thoughts and beliefs. You're probably wondering, how is this possible? It all comes down to the incredible complexity of how pain works and the intricate dance between our brains and bodies. Pain is not purely a physical sen...