EP 239: Fundamentals S2 Part 3
September 16, 2024
Fundamentals Season 2 (Part 3 of 6) — In part 3, we step into the weight room. We cover weight training fundamentals, including the SAID principle, progressive overload, RPE, autoregulation, the big 4, and the rule of 10. We also discuss why we both lift, why climbers should train differently than weight lifters, programming ideas, common mistakes, and more.
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Check out more Fundamentals episodes!
Jesse’s Other Episodes:
EP 127: Jesse Firestone (Jul 18, 2022)
EP 191: Jesse Firestone Returns (Oct 23, 2024)
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Show Notes:
Jesse’s Tips and Pitfalls:
Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)
Tip #2: Learn how to modify your training
Tip #3: You may need to reduce your climbing volume to adapt to your weight training
Pitfall #1: Going ham
Pitfall #2: Too specific, too special, or too fancy
Pitfall #3: Not learning how to use autoregulation in some fashion
Bonus Pitfall: Not taking advantage of weight training when you’re young
Steven’s Tips and Pitfalls:
Tip #1: Train like an athlete in another sport, not like a weight lifter
Tip #2: It’s ok to focus on the bare essentials
Tip #3: Get specific strategically, and only after you build a base
Bonus Tip: Learn about hardstyle training
Pitfall #1: Doing either too much or too little
Pitfall #2: Not going heavy enough
Pitfall #3: Not eating enough protein
Bonus Pitfall: Forcing it
Related Podcast Episodes:
References:
Jesse’s Links:
Nuggets:
00:00:00 – The NUG
00:01:21 – Why Jesse lifts weights
00:04:43 – Why I lift weights
00:06:19 – The safety of weightlifting
00:07:03 – Low-hanging fruit
00:08:06 – Jesse’s Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)
00:12:36 – How I use RPE, & a big mistake I made early on in my lifting
00:13:16 – Other forms of RPE
00:16:11 – A study on reps in reserve (RIR) lifting
00:16:50 – A basic understanding of anatomy (ExRx.net)
00:18:20 – Steven’s Tip #1: Train like an athlete in another sport, not like a weight lifter
00:18:54 – The Big 4 (push, pull, hinge, squat), & an example program
00:21:56 – The 10 Rep Rule
00:25:13 – Jesse’s Tip #2: Learn how to modify your training
00:35:47 – How to progress primary & accessory exercises
00:37:26 – Why you should start with a compound exercise
00:38:25 – Steven’s Tip #2: It’s ok to focus on the bare essentials
00:40:43 – Way too much pulling training
00:41:30 – Step #1 for new lifters
00:44:07 – Drew Ruana bench press example
00:45:42 – Jesse’s Tip #3: Load is more important to pay attention to than form
00:47:30 – Steven’s Tip #3: Get specific strategically, and only after you build a base
00:49:42 – Jesse’s Tip #4: You may need to reduce your climbing volume to adapt to your weight training
00:55:52 – Bonus Tip: Learn about hardstyle training
00:58:27 – Steven’s Pitfall #1: Doing either too much or too little
01:01:14 – Jesse’s Pitfall #1: Going ham
01:01:14 – Bonus Pitfall: Not taking advantage of weight lifting when you’re young
01:07:12 – You don’t have to go to level ten
01:08:17 – Overall training load
01:09:09 – A little bit is still beneficial
01:11:04 – Steven’s Pitfall #2: Not going heavy enough
01:15:56 – Jesse’s Pitfall #2: Too specific, too special, or too fancy
01:18:42 – Steven’s Pitfall #3: Not eating enough protein
01:22:32 – Jesse’s Pitfall #3: Not learning how to use autoregulation in some fashion
01:26:02 – Bonus Pitfall: Forcing it
01:27:57 – Nurturing your practice with weight training
01:29:26 – Avoid boot camp training
01:31:46 – Wrap up