Modus Cafe: Conversations Beyond Climbing

Mercedes Pollmeier & Katja Dove

Welcome to Modus Cafe. Join us for fun, light-hearted, and educational conversations around training, athletic longevity, and the human side of climbing. Hosted by Certified Strength and Conditioning Coach, Mercedes Pollmeier, and Mindset Coach, Katja Dove. Mercedes has over 15 years of coaching experience in the climbing industry. She was a competitive climber and, in another life, a semi-pro tennis player. She has an M.S. in Human Movement and has helped thousands of climbers feel and perform their best. Katja has a Ph.D. in Biochemistry and started her coaching career in nutrition. Now, she helps her athletes overcome some of their biggest mindset obstacles and to find joy in climbing and life.

  1. 08/28/2025

    83. Strength Training Principles Every Climber Should Use

    In today’s Podcast, Mercedes is joined by Steve Bechtel to discuss the two most important principles of strength training and how you can use them to support your climbing training. Strength training shouldn’t be what you spend most of your time on in your climbing training, but it’s most likely the most crucial factor in getting stronger. Balancing strength training with your climbing can be tricky. We hope this podcast will provide you with ideas on how to balance your training and maximize the benefits of strength training. Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:00 Introduction to Strength Training Principles 00:21 Understanding Overload and Consistency in Training 02:56 The Importance of Pushing Limits and Mental Challenges 05:29 Identifying and Addressing Weaknesses in Training 08:02 The Role of Technique and Form in Strength Training 10:48 Balancing Strength and Endurance in Climbing 13:22 The Value of Consistency and Progressive Overload 15:55 Bodyweight vs. Weighted Exercises in Climbing 18:51 Personal Experiences and Progress in Strength Training 21:33 The Importance of Patience and Persistence in Training 24:16 Final Thoughts on Effective Training Strategies

    35 min

  2. 08/14/2025

    82. Simplify Your Diet: Insights From Intermittent Fasting Studies

    Steve and Mercedes break down a meta-study examining various fasting styles and their impact on body weight, while emphasizing the importance of simplicity and awareness. They share insights on intermittent fasting, the role of protein, and why you can't out-train a poor diet. Ideal for athletes and individuals seeking to improve their health and performance. An important note: Steve and Mercedes aren't saying that fasting is the correct form of dieting; instead, what you can learn from simplifying your diet. Here's the link to the study: https://examine.com/research-feed/study/9K2OM0/?utm_source=newsletter-weekly&utm_medium=email&utm_campaign=insiders-top5ss-250206&utm_content=top5ss-alternate-day-fasting-moderate-intensity-continuous-training-is-especially-effective-for-weight-loss Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:00 Introduction to Simplifying Nutrition 02:47 Understanding Intermittent Fasting 06:07 The Role of Exercise in Nutrition 09:08 The Importance of Nutrition in Weight Loss 12:03 Building Healthy Eating Habits 14:54 The Significance of Protein Intake 17:47 Hydration and Its Impact on Nutrition 20:48 Fiber Intake and Digestive Health 24:06 Long-Term Nutrition Strategies 26:55 Balancing Performance and Body Composition 30:01 Conclusion and Final Thoughts

    39 min

  3. 08/07/2025

    81. How Power Can Help You Climb V0 to V4 Easier!

    If you're a V0 to V4 climber looking to improve, training power is crucial. Power helps express strength for big, cruxy moves and improves overall climbing performance. Start training power and you will climb harder! Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:00 The Importance of Power in Climbing 01:26 Understanding Power: Definition and Relevance 06:14 Power in Climbing: Dynamics and Techniques 09:24 Training Power: General Principles and Methods 22:27 Aging, Longevity, and Power Training 34:29 Common Mistakes and Best Practices in Power Training

    37 min

  4. 07/08/2025

    80. Mastering Training Consistency With These Two Strategies

    In this episode of Modus Cafe, Mercedes shares two small changes that can help create lasting habits. She also covers how to identify personal values, the significance of time management, and the effectiveness of actions leading to motivation (it's not the other way around!) Become more consistent and climb harder when you prioritize yourself! Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:00:11 Intro to how to get more consistent 00:00:49 Roadblocks to consistency 00:02:30 Manage stress 00:03:55 Small change #1: making time for yourself 00:10:50 Small change #2: five minute action 00:14:26 Pause, figure out how you're already spending your time 00:19:57 Note about intensity 00:24:02 Making a list of your five minute actions

    27 min

  5. 06/10/2025

    79. The Best Method Of Cardio For Climbing

    Happy Pride everyone! In this episode, Mercedes looks at cardio from a different angle. Join the discussion as she highlights the advantages of interval training, like Jeffing and jump training, as a versatile, efficient, and FUN training tool. Jump training is for all climbers, but Mercedes explains how some benefits are especially important for women. Don't miss how to integrate this simple tool into your climbing training & drop a comment below to share your experience! Access Fund - Protect America's Climbing. Take Action: https://www.accessfund.org/action-alerts/tell-congress-to-reject-the-budget-bill-that-threatens-public-lands Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:02:49 First method of alternative cardio training 00:04:55 15 benefits of jump training 00:11:34 How to get started 00:15:55 How to fit jump training into your climbing training 00:18:24 What is Jeffing? 00:19:30 Reduce risk of injury while training volume 00:23:26 What to do and not do with jump training 00:25:30 Final thoughts on interval training

    27 min

  6. 05/27/2025

    78. Single vs. Double Climbing Sessions For Better Performance

    In collaboration with Steve Bechtel @ClimbStrongTV, Mercedes Pollmeier discusses a research study comparing single versus double training sessions for endurance athletes, exploring its implications for climbers. They delve into the physiological responses to different training intensities, the importance of low-intensity workouts, and practical applications for climbers looking to enhance their training regimen. Today's episode emphasizes the need for climbers to consider their training volume and intensity, and how splitting sessions can potentially improve performance and recovery. Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:01:12 Research intro 00:04:26 How can we relate endurance physiology to climbing 00:08:40 Research results 00:15:20 What intensity looks like in climbing 00:21:12 Accumulated annual training time 00:28:26 Training a double session Research Study: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1428536/full Study Discussion: https://www.sportsperformancebulletin.com/training/high-intensity-training/endurance-training-two-halves-versus-one-whole

    38 min

  7. 05/20/2025

    77. How Injuries Made Me A Better Climber

    (Trigger Warning/TW: suicidal ideations) In this conversation, Mercedes Pollmeier shares her personal experiences with injuries as a climber, specifically her most recent elbow injury, discussing the mental and physical challenges she faced during recovery. She emphasizes the importance of acceptance, gratitude, and finding opportunities for growth during setbacks. Using her journey and experience as a guide, she provides practical mental and physical tips for managing injuries. Have you experienced a climbing injury? We'd love to hear from you in the comments! Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass Shout OutsUnion Physical Therapy: https://unionpt.com/ Movemend Rehab & Training: https://movemend.info/ 00:02:05 Intro and disclaimer/trigger warning 00:03:05 Best advice possible 00:04:08 (TW) The mental side of injuries & Mercedes' personal injury story 00:22:50 Practical tip #1 (after Best advice possible) on how to use injury as a means to opportunity: Finding Acceptance 00:25:12 Practical tip #2 Trusting the process 00:25:29 Practical tip #3 Finding gratitude 00:26:20 Practical tip #4 Treat pain as a signal & consult with a PT or coach 00:28:13 Practical tip #5 Take a look at the long-term view 00:30:05 Physical training tips

    38 min

  8. 05/13/2025

    76. I Wore A Glucose Monitor For A Month: Here's 5 Things I learned

    In today's episode, Mercedes Pollmeier shares some research and personal experience from wearing a Continuous Glucose Monitor for a month! Take a closer look together at health, climbing performance, energy regulation, and eating habits. Mercedes talks functionality, benefits, and how a CGM can be used as a self-improvement tool. Hear about her journey, how it helped her understand her body's response to food and exercise, optimize her nutrition, and improve her overall well-being. Join Modus Training with this 3 month membership special! https://www.modusathletica.com/offers/C5hDL5aq If you'd like to work one-on-one with me, visit my website for more details https://www.modusathletica.com/coaching Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass 00:01:05 Why I wore a CGM 00:02:01 What are CGMs and how do they work 00:08:58 What happens in your body when your glucose rises 00:12:07 Why use a CGM if you don't have diabetes 00:17:54 How can a CGM help your climbing performance 00:31:13 Common questions about CGMs

    37 min
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4.8
out of 5
18 Ratings

About

Welcome to Modus Cafe. Join us for fun, light-hearted, and educational conversations around training, athletic longevity, and the human side of climbing. Hosted by Certified Strength and Conditioning Coach, Mercedes Pollmeier, and Mindset Coach, Katja Dove. Mercedes has over 15 years of coaching experience in the climbing industry. She was a competitive climber and, in another life, a semi-pro tennis player. She has an M.S. in Human Movement and has helped thousands of climbers feel and perform their best. Katja has a Ph.D. in Biochemistry and started her coaching career in nutrition. Now, she helps her athletes overcome some of their biggest mindset obstacles and to find joy in climbing and life.

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