Natalia Grossman's Training for the Olympics

PhysiVāntage athlete Natalia Grossman is getting ready to represent Team USA at the 2024 Olympic Games in Paris this summer. This is only the second time that climbing has been included in the Olympic lineup.

The Olympic Experience

Grossman qualified for the combined lead and bouldering event with her win at the 2023 Pan American Games in Santiago. That competition offered her a glimpse of what it’s like to battle it out on the world stage as part of a multisport event. Climbing has only recently begun to break out of its bubble on the way to becoming a more mainstream sport, so many professional climbers—even those at the top of the game—haven’t had a chance to compete in that context. At the time, Grossman leaned into the novelty of the Pan Am Games as a way to drown out apprehension with excitement. 

But now, going into the Olympic Games, some of that novelty has worn off. On one hand, that’s a boon for Grossman. She knows more about what she’s getting into, so she can prepare for the situation she’ll soon find herself in with mental tactics to manage the exposure and frenzy. 

On the other hand, though, familiarity breeds its own worries. Expectations have a habit of creeping in and turning excitement into apprehension. Grossman currently feels calm and confident about her Olympic debut, but “wouldn’t be surprised if some nerves arise once I’m there.” She’s handling that likelihood ahead of time by orienting her thoughts about the Olympics around the chance to experience everything that enthralled her about the Pan Am Games at a whole new level. “I’m looking forward to meeting even more athletes from all over the world in so many different sports, and getting to share that with my teammates,” she emphasizes. While the Olympic format and environment will bear some similarity to Pan Am, Grossman intends to focus on aspects of the experience that set the Olympics apart.

Training for the Olympics

But until she steps foot into the Olympic Village, Grossman is taking the opposite approach. She’s intentionally maintaining the same general training routine that’s carried her through the World Cup circuit. After all, if it ain’t broke… Besides, constantly chasing the “latest and greatest” in training tactics gives neither the body nor mind a chance to make the adaptations you’re after. 

Consistency also helps Grossman preempt performance anxiety. Research on repetitive behavior demonstrates that routine has a naturally calming effect. Some novelty keeps spirits high. Too much just disturbs the peace.

Grossman has stuck to a regular training routine of five climbing sessions per week, with a few off-the-wall strength and power-building workouts in between. She divides that time equally between bouldering and lead practice. “I’ll also continue to work with my sports psychologist to make sure my mind is ready!” Grossman exclaims.

Leaning into the mental side of training has made an enormous difference in her ability to compete in a way that reflects her true potential. After a tough start to the 2022 World Cup season spent battling gastrointestinal health concerns that led to dips in concentration and confidence during competition, Grossman began to put a concerted effort into honing her mental skills. The results of those efforts speak for themselves: she’s now racked up 10 Bouldering World Cup gold medals after her latest win in Salt Lake City. 

Natalia Grossman winning the Salt Lake City World Cup! (Photo: Evan Zucker)

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Avoiding Overtraining

One change that Natalia has made over recent months that she’ll continue to emphasize throughout her Olympic training block is a reduction in training. A sneaky habit of going too hard, too often triggered a sense of both physical and mental burnout for Grossman. Passion began to veer on obsession, and she struggled to kick into the high gears that she knew she had in her. Maximum effort became elusive. 

As soon as she reduced her training load and intensity, though, her potential began to shine through again. Grossman made those adjustments to her training shortly before the Pan American Games. 

“My life looks somewhat different now than it did a year ago,” she reflects. “I’m limiting my training, and I am allowing myself to have hobbies outside of climbing so I cannot feel so consumed by training and climbing.”

It would be easy to let the Olympics loom over her and give her an excuse to fall back on old habits of living more at the gym than her own home. But Grossman learned through her experience at the Pan Am Games that self-restraint holds her ticket to peak performance. As the stakes get higher, that kind of discipline becomes increasingly important. Diversifying her interests and focal points gives Grossman’s brain other food to chew on so she doesn’t sabotage her own chances by getting too invested.  

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Natalia Grossman’s favorites from PhysiVāntage Nutrition include Chocolate Supercharged Collagen to support her highly stressed connective tissues and "Flow" Electrolytes & BCAAs for hydration and recovery. Natalia also uses Weapons-Grade Whey protein on an as-needed basis to supplement the protein content of her whole food diet.