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PODCAST

Training Well Done

Coach Tim and Coach Donald are strength and running coaches at Global Human Performance, a personal training gym that helps athletes, especially endurance athletes and runners, build durable bodies and high performance. This podcast is a way to share with our broader community the science of how training goes to continue educating people against much of the antiquated information, misconceptions, and nonsense that exists so that you can ask better questions to be informed. Learn more at our

sports running

All Episodes

42:49

Every Theory is Wrong w/ Adam Burgess

Training Well Done ·

2022/03/07

Join me and Coach Adam from GHP as we discuss various myths in the training world. Coach Adam has some bones to pick!4:50 Adam's influence on training8:40 Myths in trainingThanks for listening!Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly

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08:35

Train like an Athlete

Training Well Done ·

2022/02/27

This is one of those driving episodes so use the audio quality and that possible light. Another episode of training well done your show on the what the why and how quality training.Thanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly

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31:13

Becoming Elite w/ Logan St. John Kletter

Training Well Done ·

2022/02/20

Today I'm sitting with Logan St. John Kletter, the sophomore phenom from Mt. Lebanon HS and Pacer track club.She just set 3 school records earlier in February and placed 2nd at the Pennsylvaniastate cross country championship.We will discuss her journey from being a new runner to becoming one of the best runners in the nation!1:57 : Favorite accolades6:00 -How Logan got in to running9:42 -Obstacles faced during her development15:28 -How Logan's training has evolved and what she does now23:44

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45:24

Conditioning is More than Suicides and Mile Times w/...

Training Well Done ·

2022/02/13

I'm with our Head Coach Khyla to chat about what conditioning is, how your body changes to different types, and how you can train to be in better shape for YOUR activity.Also, you get to hear our workout throwup stories.4:25-Workouts that have crushed us9:11-What conditioning is13:00 -The 3 energy systems that you "condition"18:40 -How you improve themThanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck

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01:22:47

Basics of Sport Nutrition

Training Well Done ·

2022/02/03

Listen to this recorded seminar I had with my members as we tackled the importance of knowing what are the basics of sport nutrition, many were discussed in this seminar that will greatly help you to be a great athlete. Keep listening!00:34 - How Nutrition Affects Performance07:16 - What should You Be Eating? Macros & Micros32:28 - How much should you be eating?41:54 - Timing your food51:39 - What does a good general plate look?51:46 - Gaining Weight53:20 - Losing Weight56:08 - Sport-specific

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50:59

Training for Elite Ultimate Through Pandemic w/...

Training Well Done ·

2022/01/06

Join me now on this episode, with my man Jasper Tom, a UDL Ultimate Frisbee team, as well as a former teammate of mine. He will share his journey and experience in training through pandemic. Keep listening!00:47 - Getting to know about Jasper03:14 - How did Jasper like playing league?06:42 - Jasper's happiest successful playing Ultimate Frisbee, as he matures in the sport.10:13 - How did Jasper start playing Ultimate?Thanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness &

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50:36

From a Casual Runner to a Running Club Founder w/ Kim...

Training Well Done ·

2021/12/30

Get to know more with Kim Lambert of CBRC, from a Casual Runner to a Running Club Founder. Ended up doing 3 marathons in the year 2013. So listen and be encouraged with her words of wisdom and love with running.8:48 How did Kim get into running, got a run club, love running & how did running become a thing as the first place in her.14:02 Kim's coworker kept talking about five K's that got her first running.15:01 What made Kim end up joining a club.26:23 Things that runners often struggle

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39:46

Embracing Diversity of Fitness with Ashley Fortune

Training Well Done ·

2021/12/11

Everyone wants a fitness community that they can relate and help them to know or pick their right fitness that suits for them. This episode is about Ashley running an organization called SweatNET that brings together various coaches & fitness businesses for events to promote different ways to be fit. If you want to get more fun in your fitness, don't miss this episode!" 1:50 - About SweatNET and how the variety and diversity of fitness can help with community health and in overall being able to

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14:01

Training Adjustments are a Privilege, Not a Punishment

Training Well Done ·

2021/11/30

This episode I recorded on my way home from a coaching session I did. I had a conversation with a young athlete after finding out they had been hiding a small injury hoping to not have their training adjusted or to not be allowed to compete. I want to address this as this is a viewpoint I've seen athletes have, especially those who value hard work & have seen it's value, possess. But it's not very healthy. Tune in. And yes, next time I'll use AirPods so it's more clear. Thanks for

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36:53

Burning Desire w/ Jack Barnhisel

Training Well Done ·

2021/11/08

On this show I interview one of my high school XC & track athletes, Jack Barnhisel on his amazing career and “breakout” senior season in cross country.He’s an athlete I’ve had the privilege to train for the last +4 years with GHP and have been with over 7 years with my club team. He’s hungry, humble, and talks well on the mic!1:06 - Thoughts on his upcoming races: City Championship, District Championship, and PIAA State Championship5:40 - How did you got into running10:39 - What changed to make

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39:58

Dealing with Comparison

Training Well Done ·

2021/10/22

In this episode, I discuss how to handle comparisons with Coach Khyla. Comparisonis natural but how can you manage in a way that it doesn't sabotage you during your competition andtraining?Explore with us on this episode.What is the comparison trapDealing with expectationsHow to deal with comparisonCheck out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running

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43:56

Long Term Athletic Development with Coach Khyla

Training Well Done ·

2021/10/13

Join me and our new Head Coach at GHP, Coach Khyla, on a conversation about developing athletes over time.How can we build athletes better - or really, how can we set them up to build themselves better?Timestamps:1:42 - Khyla’s Head Coach Role9:44 -Why athletes should play multiple sports22:24 -The skills you acquire in LTADCheck out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate

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22:28

All Athletes Need Flexible Hips

Training Well Done ·

2021/09/23

In this episode, I talked about hip mobility - what it is and why it is important. I also emphasized the importance of having good hip mobility in running and other sports. I also discussed the difference of mobility to yoga and flexibility.Timestamps:0:49 - 7:37 - Athlete Highlights7:39 What is Hip Mobility and Why Does it Matter?14:07 - Improving Hip MobilityCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-pain Sign Up for Our Newsletter

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53:32

40 is the new 20: Running Edition w/ Jen Bigham

Training Well Done ·

2021/09/14

Join me on this interview with my friend, Jen Bigham, @localelite about her running journey. Jen was a very talented HS running and yet has found herself running at her best after having kids and having a youthfulness that only grows with age! Something to take away young runners: run your slow runs slower!3:10 How Jen got started9:30 Training that prevents injury15:22 Life after college23:24 Adult Running Career30:30 Body resilience36:48 Coaching young athletes46:30 Being Coached/Family

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14:50

What Speed Training Really Is

Training Well Done ·

2021/08/04

In this episode, I talked about what speed training really is and its 3 important elements. I also explained what max velocity and acceleration is and how speed training is different for each type of athlete.I also talked briefly about the importance of deloading and giving your body time to heal in order to perform better.Timeline:2:24 Make Sure to Be Deloading3:44 What Speed Training Is and Its 3 Elements4:45 Acceleration overview7:09 Max velocity overview11:55 Speed Endurance overviewRegister for

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18:54

Tips for Managing Your Bad Mood and Performance

Training Well Done ·

2021/07/29

Negative mindset can really affect your performance as an athlete. In this episode, I talk about the three things that I do to get out of the rut, manage my bad mood, and boost my performance.0:41 - Athlete Stories5:03 - How our Mood Affects our Performance7:51 - 3 Things I Do To Get Out of the RutRegister for our college recruiting series happening the weeks of August 2nd and 9th!https://www.ghperformance.com/blog/college-recruiting-seminarCheck out my e-Book on 10 Exercises to Eliminate Running

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30:31

Balancing Front and Back

Training Well Done ·

2021/07/14

Balanced training will keep you from getting hurt and avoid injury. Here’s a rule of thumb - when you push, you also need to pull. In this episode, I talk about the importance of balancing front and back.0:49 Athlete Stories13:14 5 tips to balancing front and backCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painOur summer Trackside program has begun! Made for building speed and endurance!https://www.ghperformance.comSign Up for Our

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31:01

4 Tips to Train Multiple Times Per Day

Training Well Done ·

2021/07/09

Summertime is here and many athletes ramp up their training to 2 & 3 workouts and practices per day!This can be great if done properly, but hindering if handled poorly.In this episode, I share with you 4 tips to be able to handle multiple sessions a day without your body falling apart!1:45 - Athlete stories12:11 -4Tips to Handle Multiple Training Sessions in a DayCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painOur summer Trackside

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12:14

Eccentric Training for Eccentric Results

Training Well Done ·

2021/06/28

If there's one method of training I love, it's eccentric work! On this episode, learn what eccentric training is and how you can best utilize it to get great results from your training!Check out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painOur summer Trackside program has begun! Made for building speed and endurance!https://www.ghperformance.comSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this

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55:15

The 4 Keys for a Mindful Athlete w/ Coach Khyla

Training Well Done ·

2021/06/21

On this episode, our awesome coach here at GHP, Khyla Freeman, shares her 4 Keys of Mindfulness that are embedded in how she coaches. Often, athletes find themselves in their own way. Coach Khyla is here to lead you out of the dark! 11:26 How coaching mindset became important 26:44 Authentik Fit’s 4 Keys of Mindfulness36:36 Stories of mindset in action!Follow Coach Khyla @authentikfittrainingAlso, on Saturday July 10th she is hosting our "Power Your Mind Camp" where we will be working with

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