#112: EXPERT: Tips for Optimizing Climbing Training with Dr. Thomas Cunningham

Welcome to the first episode in a special series of performance-focused conversations with my friend, Dr. Thomas Cunningham. In this fast-paced discussion, we dive into a wide range of topics, including tips for optimizing climbing training, injury prevention, key dietary interventions, performance hacks, and the role of self-discipline and sacrifice. We also explore best practices tailored for hard-training climbers over 35. No matter your age, this episode is packed with actionable insights you can start applying today! RUNDOWN 0:15 - Coach Eric Hörst's welcome statement. 0:30 - Introduction of my guest, Thomas Cunningham, MD. 2:40 - Thomas' bio and backstory  3:20 - "Medicine 3.0" ...aka functional medicine to optimize health and performance. 6:00 - Overview of topics we'll be covering today. 7:35 - Tips for older climbers. 10:00 - The importance of being intentional in your training. 11:00 - Eric's use of 2-a-day workouts. 13:00 - Scheduling your workouts. 15:45 - Specificity of training. 17:30 - Strive for "injury avoidance" mindset. 19:50 - Training and time hacks for busy individuals. 21:00 - Thomas' tips for effective cragging and projecting. 24:00 - The benefits of having a home training wall and/or equipment. 27:50 - Eric's "do something every day" MO for older athletes. 29:00 - Scheduling aerobic vs. anaerobic training sessions. 30:30 - A quick review of some popular training and bio-hacks. 31:35 - Daily protein requirements for hard-training climbers. 33:20 - Pros and cons of fasting... 36:00 - Protein timing and use of supplemental protein for reaching daily protein targets. 38:00 - Thomas and Eric serve up a few things they wish they knew when they were younger climbers. 38:45 - Proactive approach to injuries... 40:15 - Learning to listen to your body's sensations...and heeding its warning signals. 41:20 - Developing self-awareness of your recovery status. 42:20 - The vital importance of actual climbing time (over time spent strength and fitness training). 44:45 - Developing better recovery practices. 46:00 - Importance of a proper warm-up process before climbing. 46:45 - The power of self-discipine and sacrifice in the long-term pursuit of your climbing potential. 48:20 - Eric's metaphor of "taking your foot off the break...and going full gas" with your climbing! 50:35 - Wrap up 50:50 - Contact information for Eric -- DM @eric_horst on Instagram 51:10 - Watch this interview on Eric's T4C YouTube channel. Subscribe! 51:15 - Please leave a review on Apple Podcasts 51:40 - Goodbye and "Hörst Out! *** Save 15% on PhysiVantage Nutrition with checkout code: PODCAST15 *** Support the Training For Climbing podcast sponsor, PhysiVantage. Get 15% off full-priced nutrition for strength gains, endurance, recovery, and injury resistance. Use checkout code: PODCAST15 (North America only). Europe and elsewhere visit EPIC-TV Shop or BananaFingers.com to get your PhysiVantage! PLEASE write a 5-star review on Apple Podcasts and SHARE this podcast with a friend! SAVE on La Sportiva shoes here >> Thank you! La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs Music by Misty Murphy Follow Eric on Twitter @Train4Climbing Check out Eric's YouTube channel. Follow Eric on Facebook! And on Instagram at: Training4Climbing Copyright 2025 Eric Hörst | Horst Training, LLC.