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Professional Rock Climber:
Ascents of the world's hardest Trad climbs.
First solo/freesolo ascents of multiple big walls.

Rob was born in Ohio and didn't even learn about rock climbing until after graduating high school. Having his first climbing experiences at the New River Gorge, West Virginia gave him the climbing bug and he has been at for over 30 years. He continues to travel the world for climbing and adventuring, always seeking the ever elusive perfect route. His passion is establishing new climbs big and small. His favorite places to climb are in the Italian Dolomites and in Zion National Park. He has been teaching high school science and engineering for over 20 years. Rob now resides in Grand Junction, Colorado where he is a proud husband and a father of two boys.

• Pro climber based out of Las Vegas, NV
• Mostly known for climbing in Yosemite
• Full-time van-lifer for 8 years 🚐
- Out and proud 🏳️‍🌈

I’m a professional climber from Scotland with an interest in all things climbing! My specialty is Trad Climbing, Training and all things ClimbingGear.

Nina Williams is a professional rock climber from Boulder, Colorado. She is known for her V13 (8B) and V12 (8A+) highball bouldering ascents, multi-pitch trad routes in Yosemite, and Mindset Coaching. She grew up in Pawtucket, Rhode Island and started climbing in 2002. She was featured in The High Road (2019), selected for the Banff Mountain Film Festival and REELROCK 14 film tour. Williams is also a TEDx speaker and sits on the board of the American Alpine Club.

Michaela Kiersch is a professional climber and studies bioscience. She is also coaching a competitive climbing team for kids (ages 5-19). The rest of her time and energy is dedicated to climbing, both as a competitor and an outdoor climber. She started climbing when she was 7 years old and instantly fell in love with this movement based sport. She is extremely competitive by nature and the fact that there are endless challenges in climbing excites her.

Alexander Megos is a German rock climber. He was the first climber to on-sight a route graded 9a (5.14d) and has completed six routes and boulder problems with a 9b+ (5.15c) rating, including two 9b+ (5.15c) routes (Perfecto Mundo and Bibliographie). He has also set a record for the fastest attempt of Action Directe (9a+/5.15a) and is the only person to complete one-day tours of Biography and Realization (9a+/5.15a). In 2009, he won every single competition in the EYC series. In 2017, he was the runner-up in bouldering at the European Championship and won his first World Cup in the lead climbing discipline in Briançon, France, on 21 July 2018. In 2019, he qualified for the Tokyo 2020 Summer Olympics.

How many times a week do? I do a hang board stretching. Handstands ring training. That depends very much on the training cyclamen and also whether I'm on a trip outdoor climbing or training at the gym at home when I am training or when I'm glowing climbing outside when I'm on a trip outside, then I still do stretching almost every day and handstands and I tried to occasion. You also do some ring training depending on the facility since depending on how how long I want to climbing trip for. But most of the time, I'm climbing Outdoors, the only other training. I do besides just climbing as yoga and then stretching and running on rest days when I'm home. But obviously changes. So the handstand and stretching routine doesn't change. But I do incorporate a lot more. Bring training antagonist, training and also hang boarding when I would say no. Winter. For example, I tried to hang board two to three times a week after I try. I am 42 Max hang board sessions, and then 12, sometimes even to a power endurance fingerboard sessions, so that adds up to a like 2 3, 4 Aimbot session, so we can depends

It depends very much on the training cycle, whether I'm on a climbing trip outdoors or at home. When I'm outside, I do stretching almost every day and handstands and occasionally some ring training. When I'm at home, I do additional antagonist, training, hang boarding, yoga, stretching, and running on rest days. Generally, I do 2-3 hang board sessions and 12-20 power endurance fingerboard sessions per week.

How many times a week do you hangboard/ stretch/ do handstands/ ring training ?

Key Takeaway: Varied training routine for climbing, including hangboarding, stretching, handstands, and ring training, depends on factors like outdoor trips and gym availability.

The frequency of my hangboarding, stretching, handstands, and ring training varies depending on various factors such as my training cycle and whether I am climbing outdoors or training at the gym or at home.

When I am on a climbing trip outdoors, I typically do stretching almost every day, incorporate handstands occasionally, and do some ring training depending on the available facilities. The frequency of these activities also depends on the duration of my climbing trip.

When I am home, besides climbing, I also incorporate yoga, stretching, and running on rest days. However, the handstand and stretching routine remains consistent.

During the winter months, I tend to focus more on hangboarding. I aim to do hangboard sessions two to three times a week, including max hang sessions and power endurance fingerboard sessions.

Overall, the frequency of these activities can vary, ranging from 2 to 4 sessions per week, depending on the specific training phase and circumstances.

Okay, what am I top sport? Climbing, Trad, climbing, and Adventure climbing Crags. So I can give three here and they're going to actually or be Norway because this is where I am based these days. So the first one sport climbing obviously it's got to be flat anger because it's just amazing Rock and you have all grades right from. You know the low ends up kind of fives and 6a's all the way up to you know the hardest route in the World. So yeah, amazing Rock grades in every single range and the holds are really nice. So when I've been there, you haven't had to worry too much about skin and this kind of stuff. It tends to be more like your body and muscles that, give out before the skin. So yeah, really really good climbing area for Trad climbing again. In Norway I'm going to have to say the profile wall. I think it's probably my favorite place to track a single picture. To pitch our climb over the last, like two to five years, but I would say about that Crag. If you're not climbing 7, B, plus 7c, tried climbs and above then is going to be pretty hard. I would say and then the final one sort of like Adventure Trad climbing, I think really good place which I've been climbing. Recently is a cliff called shower rag in Norway. It's really convenient. It's big. You can still have an adventure and there's great on all ends of the spectrum. So those three really good.

Flatanger in Norway is great for sport climbing, the Profile Wall is a great spot for Trad climbing and Shower Rag is perfect for Adventure Trad climbing.

What are your top sport climbing and trad/adventure climbing crags or destinations and why?

Discover the Top Climbing Destinations: Flatanger, Profile Wall, and Shower Rag in Norway

My top sport climbing, trad climbing, and adventure climbing crags or destinations would have to be in Norway, where I am currently based.

For sport climbing, the top choice is Flatanger. The rock quality is amazing, and you can find routes of all grades, from easier ones to the hardest routes in the world. The holds are nice, so you don't have to worry too much about skin issues. It's a fantastic climbing area.

When it comes to trad climbing, the Profile Wall in Norway is my favorite. It's a place where I've enjoyed climbing single and multi-pitch routes over the past few years. However, it's worth noting that if you're not climbing 7B+ or 7C trad climbs and above, it might be challenging.

For adventure trad climbing, I recommend a cliff called Shower Rag in Norway. It offers a convenient location, a sense of adventure, and a wide range of great routes for climbers of all levels.

These three destinations in Norway stand out for their quality of climbing and the variety of experiences they offer.

[CHUCKLES] Why-- or should climbers lift weights and how did I get those sick lats? That's a good question. I think it's partially genetics, but to the biggest part I think I've got those sick lats through my ring routines and ring training on the gymnastic rings. So I've been doing that since I was like 15 years old, so for the past 15 years. And I think that's helped my lats quite a bit. I can also do-- no, but I can't hold it very long and it's not very clean, but I can do an Iron Cross. So I think that's probably the reason why those lats are so sick. Should climbers lift weights? I mean, that depends. I think for some climbers it can be beneficial to lift weights, depending on how they look and how their weaknesses are and what their weaknesses are. For me personally, I don't lift very many weights. I do a lot of bodyweight exercises. And that's always helped me in the last few years.

I got my sick lats through my ring routines and ring training on the gymnastic rings for the past 15 years. Should climbers lift weights? It depends on their weaknesses, but for me personally, I don't lift very many weights and do a lot of bodyweight exercises.

Do you think climbers should lift weights? Also how do you get those sick lats?

Unlock Your Potential: The Secret to Sick Lats & Whether Climbers Should Lift Weights

Should climbers lift weights and how did I develop those impressive lats? Well, it's a good question. I believe my lats are partly due to genetics, but the main contributor has been my ring training on gymnastic rings. I've been doing this since I was 15 years old, so for the past 15 years. The ring routines and exercises have really helped develop my lats. I can even do an Iron Cross, although not for long and not perfectly clean, but I think that has contributed to my lats' strength and size.

As for whether climbers should lift weights, it depends. It can be beneficial for some climbers, depending on their physique and weaknesses. Personally, I don't lift weights much. I focus more on bodyweight exercises, which have been effective for me in recent years.

So, in summary, ring training has been key for my lats, and whether climbers should lift weights varies depending on individual factors and weaknesses.

So I don't think I do have one arm that I favor in climbing, but I think it's probably normal that most climbers have certain strengths and weaknesses within each side of the body. So, for example, I know that on my left hand, this particular finger-strength grip is better than on my right hand, and on my left side, I know that if I'm doing this particular move, it is stronger or weaker on the left side than it is on the right side, for example. And I think, yeah, each different body position each different grip do have subtle differences on each side. But I wouldn't really say it's something you take notice of when you're doing projects and actually climbing, but it is something which you could take notice of if there's a big difference in the strengths of either side of the body. And you might factor that into your training program when you're doing it.

I don't think I have a favored arm in climbing, but I do recognize that there are subtle differences between the strengths of each side of my body. I use this to factor into my training programs when creating them.

Do you have one arm you favor in climbing?

The intricacies of arm strength in climbing revealed

I don't believe I have a specific arm that I favor in climbing. However, it's common for climbers to have strengths and weaknesses on each side of their body. For instance, I may have better finger strength on my left hand or find certain moves stronger or weaker on one side compared to the other. Different body positions and grips can have subtle differences on each side.

While it may not be something I actively notice during climbing projects, significant differences in strength between the two sides of the body can be taken into account when designing a training program. Overall, it's important to be aware of any imbalances and adjust training accordingly.

How many times per week was I climbing when I was a teenager? I started climbing when I was about 6 or 7 years old and up to maybe 12 years old I kind of only climbed once a week. When I was 12, 13, 14 I climbed twice a week I think, not very much. And actually only when I turned 15, 16 that's when I started climbing more often. By the age of 18, 19 I was climbing maybe 5 or 6 times a week but a lot of the times I was also climbing outside. But yeah, that was also just rather my later teenage years and from the age of 13 to 15 it was mostly twice a week, so not that much.

When I was a teenager, I usually climbed once or twice a week, but when I turned 15-16, I started climbing more often and by the age of 18-19, I was climbing 5-6 times per week.

How many times per week were you climbing when you were a teenager?

Teenage Climber's Journey: From Once a Week to 5-6 Times, Inside and Out

When I was a teenager, my climbing frequency varied over the years. From around 6 or 7 years old until I was about 12, I only climbed once a week. As I got older, around 12 to 14 years old, I increased my climbing to twice a week, but still not very frequently. It wasn't until I turned 15 or 16 that I started climbing more often. By the time I was 18 or 19, I was climbing around 5 or 6 times a week, with many of those sessions taking place outdoors. However, during my earlier teenage years, from 13 to 15, I mostly climbed twice a week, so not as frequently as later on.

How much does your flexibility help you in climbing and way, always flexible. Is that something you started training? I was always relatively flexible as a kid should nonetheless in the last 10-15 years. I've always worked on my flexibility usually in the evenings, just sitting down in the carpet while answering emails, and while working on the laptop was just stretching on the carpet and I did in the last still. In the last five years, I did become even more. Herbal, how much does it help for climbing? I think it makes up a huge part of performance and the thing is until you have until you're flexible won't even realize how much more options you have by being flexible. So, everybody is not flexible says I won't help that much, but then, when you become more flexible, you realize that you've got especially for feed so many more options, you have like more. He looks you can reach more photos to the left and Right? And you just in general find many more solutions. So therefore, I think flexibility is a huge part of performance and climbing

Flexibility is a huge part of climbing performance and I have always worked on my flexibility in the last 10-15 years. Becoming more flexible has opened up more options and solutions for me in climbing that I wouldn't have had before.

How much does your flexibility help you in climbing? Were you always flexible or is it something you started to train?

Flexibility in Climbing: A Huge Performance Booster

Flexibility plays a significant role in climbing, and I have always been relatively flexible. However, I have also worked on improving my flexibility over the past 10-15 years. I would often stretch in the evenings while sitting on the carpet, answering emails or working on my laptop. In the last five years, I have focused even more on enhancing my flexibility.

Flexibility greatly impacts climbing performance. It provides a wider range of options and possibilities that may not be apparent to those who are not flexible. When you become more flexible, you realize the increased reach and maneuverability you have, especially for your feet. It opens up more holds to the left and right, allowing you to find creative solutions. Therefore, I believe flexibility is a crucial aspect of climbing performance.