EP 66: Mercedes Pollmeier
April 26, 2021
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. You can learn more about Mercedes at modusathletica.com
Listen on Apple Podcasts, Spotify, Google Podcasts
Check out other episodes with Mercedes:
Follow-Up: Mercedes Pollmeier (Apr 29, 2021)
Support on Patreon:
My 6 Minute Per Day Program:
Products:
Warm-Up Exercises:
Warm-Up Video (limbering ideas)
Arm Swings
Squat Routine
Other Exercises Mentioned:
Daily Passive Stretches (Side Splits):
90/90 Hip Stretch (great video that explains internal and external)
Side Split (go as wide as you can without pain)
Deep Flexibility Exercises:
Mercedes’ Programs and Coaching:
Minimalist Flexibility Program
https://www.modusathletica.com/
Mercedes Nutrition Book:
Links:
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