Training Well Done

Summary: Coach Tim & Coach Donald introduce a four-part, sports psychology mini-series, and begin with a discussion on Mental Skills Training. Noteworthy Moments/Quotes: 0:01 - The coaches kick off the episode with a Facebook Marketplace Gear Grind 2:50 - Coach Donald highlights Summer Trackside, and chats about the first few days of the program 6:50 - The coaches provide an overview of Sports...

Summary: Coach Donald & Coach Tim debrief after the track season, and share some athlete success stories as well as key coaching takeaways from the season. Noteworthy Moments/Quotes: 0:30 - The coaches chit chat about their inability to complete basic life functions outside of the coaching and training world 3:25 - Coach Tim recaps his battle with a broken lawnmower & Coach Donald shares h...

Summary: Coach Donald & Coach Tim discuss the Race Training program at GHP, and share some reflections and learnings about their experiences during the training cycle. Noteworthy Moments/Quotes: 2:20 - Coach Donald talks about Global Human Performance’s role as a strength & conditioning gym for endurance athletes, specifically runners. 3:30 - Coach Tim provides an overview of what the Race...

Summary: Coach Donald & Coach Tim discuss the aerobic system, and talk about why it is so important for all types of athletes and non-athletes. Key Discussion Points: Addressing Common Misconceptions: Aerobic conditioning is not needed for non-aerobic sports Aerobic training is simply just running or cycling slow Developing the aerobic system is only for athletes Deep Dive: Quick ATP review Ae...

Summary: Coach Donald & Coach Tim discuss the glycolytic system, what it means from a chemistry standpoint and some practical training applications for athletes. Key Discussion Points: Addressing Common Misconceptions: 1) Our bodies hold lactic acid 2) Lactic acid makes you sore 3) The glycolytic system does not need to be developed in endurance athletes Deep Dive: 1) Quick ATP review 2) Glyco...

Summary: Coach Donald & Coach Tim chat about the phosphagen system, what it is and how it works in sports performance. Key Discussion Points: Addressing Common Misconceptions: The aerobic system helps restore phosphocreatine Creatine kinase is one of the fastest enzymes in the body Deep Dive: ATP review Phosphagen Intro Capacity, Fatigue, Recovery Training Applications Coaching Points Webinar...

Summary: Coach Donald & Coach Tim talk about their reading habits, share some Coaching Moments and explore ATP and the energy systems that produce it. Key Discussion Points: Addressing Common Misconceptions: 1) Correction about LAH 2) Fat cells don’t decrease, they get smaller 3) ATP is mostly just used to keep your body temperature up Deep Dive: 1) What is metabolism? 2) ATP review 3) Anaerob...

Summary: Coach Donald & Coach Tim share some personal stories about their own training, racing and competing in this training-centric episode of “Ask Me Anything.” Key Discussion Points: “Ask Me Anything” Questions: 1) Is there a moment in your life you’re especially proud of? 2) What are some stories about the two of you competing? 3) What are your favorite places to run? 4) What are some nut...

Summary: Coach Donald & Coach Tim share some personal stories about their lives, coaching careers and athlete successes in this people-centric episode of “Ask Me Anything.” Key Discussion Points: “Ask Me Anything” Questions: What is something not many people know about you? Who do you look up to? What athletes do you feel most improved during your time training them? What made you guys want to...

Summary: In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold Key Discussion Points: Addressing Common Misconceptions: Tempo training is the same as LT training LT training should be brutal Deep Dive: How lactate threshold differs from other types of training What is happening when we run under, at or over LT How you ca...

Summary: In Episode 9, the coaches provide insight and context for lactate threshold (LT) training and discuss the basic biology behind these higher-intensity sessions. Key Discussion Points: Addressing Common Misconceptions: Understanding LAH+ in the body Soreness is not leftover LAH+ La- is not bad, it is fuel Deep Dive: What is your Lactate Threshold How does Lactate/H+ accumulate How does buff...

Summary: In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes. Key Discussion Points: Addressing Common Misconceptions: A higher VO₂ max guarantees better race results VO₂ max is the best single metric to track vVO₂ max is just a la...

Summary: In Ep. 7 the coaches explain what running economy means, what the benefits are to improving your efficiency and some key takeaways on how to train to get more out of your running. Key Discussion Points: Addressing Common Misconceptions: Running economy only matters for long-distance runners Better economy just means shorter steps or higher cadence Deep Dive: How Your Muscles and Nervous S...

Summary: Coach Donald and Coach Tim discuss the key points of building an aerobic fitness base, and why it is such an important component of overall athletic performance regardless of an athlete’s sport or experience level. Key Discussion Points: Addressing Common Misconceptions: 1) Aerobic capabilities don’t matter for power sports 2) High-intensity activities are required for base-building Deep...

Summary: Coach Donald & Coach Tim make the case for single-leg strength training, along with how and why all athletes should incorporate it into their programming. Key Discussion Points: Addressing Common Misconceptions: Prehab/rehab, balance and lower loads Deep Dive: Neuromuscular demands Biomechanical implications Relative force Programming Webinar Pitch, Outro & Feedback Noteworthy Mom...

Hosts: Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance Coach Tim: MBA, CPT, PES, FNS Summary: Coach Donald and Coach Tim continue their discussion on the physiology of sprint training, and chat about what it means to run “fast” while exploring key concepts such as the metabolic demands of sprinting and the core aspects of speed training. Key Discussion Points:...

Hosts: Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance Coach Tim: MBA, CPT, PES, FNS Summary: Coach Donald & Coach Tim take a deep dive into the physiology of sprint training, and discuss the what, when, why and how of high-intensity sprinting. Key Discussion Points: Coaching Moments: Cross country season re-cap and success stories In-gym highlights Deep Dive: The Fitnes...

Host: Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance Coach Tim: MBA, CPT, PES, FNS Summary: Coach Donald & Coach Tim scratch the surface of endurance training, and discuss the physiological adaptations as well as different types of training stimulus. The coaches touch on heart rate zone models, high-intensity interval training and biological responses to j...

Hosts: Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance Coach Tim: MBA, CPT, PES, FNS Summary: Coach Donald & Coach Tim introduce the revamped Training Well Done podcast, and discuss the basics of strength and conditioning for the general population, youth beginners and endurance athletes. Key Discussion Points: Addressing Common Misconceptions: Getting “bulky” from lifti...

I am beginning a series on plyometric training, aka jump training. On this episode I explain what plyometrics are & what the benefits are. 1) Springiness for running 2) Power production 3) Injury risk reduction

Often, we are limited on time with how much we can spend training. There are many times when we just have an hour but have to check multiple boxes. Here are my go to lifting exercises when I only have time to get in a 2-4mi run + plus a 20-30min lift. Check out my e-Book on Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Sign Up for Our Newslet...

I finally did it! Broke the 20min barrier. I ran 19:56 during the P3R Turkey Trot. During my run & lift this morning I reflected on training and things that went well & things that could've gone much better. Check out my e-Book on Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Sign Up for Our Newsletter for Weekly Tips! https://ghperfo...

Wait, is it that simple? *Yes Check out my e-Book on Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 Learn more about Global Human Performance www.ghperformance.com We are on Instagram @GlobalHumanPerformance Find Coach Donald @Coach_Donald_

A kiddo of mine pulled a quad muscle! After taking summer off for much needed rest, she jumped back into the gear having a great season with new PR's. But she didn't heed to Fast Days Fast, Slow Days Slow - opting to run fast everyday. And well, it didn't workout. So follow along as I tell you how we are helping get her back into running form! Check out my e-Book on Strength Training for Young Run...

When racing, don't fall asleep at the wheel. Check out my e-Book on Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-runnin...