Wednesday Jan 31, 2024

Adam Ondra: Finger Training, Climbing Fast, Projecting Tips, Free Soloing, and Historical Downgrades

Elite climber Adam Ondra shares his struggles and breakthroughs in Training, Nutrition, Tactics, and Mental Game


Adam has 18 World Cup Gold medals,, is one of the best boulderers in the world with four V16 or 8C+ and 17 8C or V15 to his name. On sport, Adam has flashed up to 9a+ or 5.15a with Super Crackinette, he was the first to redpoint 5.15c or 9b+ with Change in Flatanger, and then again with the first ascent of La Dura Dura in Oliana, and he was the first to establish the hardest grade in the world at this time with Silence in Flatanger, 9c, or 5.15d… a 4 year project that has yet to see a repeat. Adam has sent more than 200 routes that are 9a or harder. One can pick up a lot of knowledge through that level of experience… and lucky for us, he’s ready to drop that knowledge on us here today. 


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  • Struggle: 0:11:18
  • Training: 0:16:00
  • Nutrition: 0:27:58
  • Tactics: 0:37:23
  • Mental Game: 0:50:40
  • Purpose: 1:07:28



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  • ForceBoard: A better way to train fingers. Portable, accurate, and created to train finger strength and endurance exactly how YOU need it. Score 10% off and support the show by using code STRUGGLE at checkout. 

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Follow along on Instagram @adam.ondra and @thestruggleclimbingshow

Check out Adam's new lead-climbing course with Altitude Climbing


The Struggle is carbon-neutral in partnership with The Honnold Foundation, whose mission is to promote solar energy for a more equitable world.


This show is produced and hosted by Ryan Devlin. The Struggle is a proud member of the Plug Tone Audio Collective, a diverse group of the best, most impactful podcasts in the outdoor industry.


The struggle makes us stronger! I hope your training and climbing are going great.

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