YouTube Link: https://www.youtube.com/watch?v=LcIFfl0OEe8 0:00 Introduction and Program Discussion 0:15 General Questions on Climbing Program 0:26 Writing Program for Hand, Wrist, and Elbow Development 1:47 Prioritizing Different Tricep Exercises 2:26 Balancing Short and Long Range Movements 3:02 Importance of Blood Flow and Individual Variability 3:17 Lat Pull-Down Pairing 3:22 Moving on to Climbing Specific Discussion 3:58 Climbing Experience and Exercise Observations 5:02 Climbers' Tendencies and Neglected Areas 6:01 Building a Complete Athlete with Baseline Programs 7:07 Natural Development and Complementary Exercises 8:01 Structural Balance for Climbers 9:11 Prioritizing Specificity in Climbing Training 10:01 Structure and Flexor/Extensor Work 12:16 Overhead Pressing and Shoulder Strength 14:02 Posterior Chain and Hip Mobility 15:07 Hip Mobility for Climbing 16:11 Hamstring and Adductor Strength 17:16 Improving Hip Internal Rotation 18:59 Combining Strength and Mobility for Climbers 19:58 Demonstrating Essential Exercises 22:02 Maintaining Shoulder Balance and Stability 25:54 Pairing Exercises for Climbing Development 26:12 Transition into Swimming Standards Discussion 38:00 Justification of Swimming Exercise Selection 41:08 Adapting Nordic Curls for Swimmers 43:02 Specific Step-Up Variations 45:04 Incorporating Spinal Extensions 46:42 Specific Needs for Different Swim Strokes 51:52 Addressing Rotator Cuff and External Rotationงาน 54:24 Practical Applications of Swimmer Assessments 55:17 Discussing Physique Optimization for Sports 56:42 Examples of Natural Selection in Sports 1:02:24 Practical Considerations in Climbing Physiques 1:09:10 Q&A on General Topics and Practicality 1:11:01 Demonstrating QL Exercises 1:12:52 Programming QL Exercises in Team Settings 1:16:26 Concluding Remarks and Next Steps