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