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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

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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25:02

Using Your Arms to Set Pace & Speed

Training Well Done ·

2021/05/24

I recently ran my first half marathon race! What helped me get through and run my best time over 13.1 miles? My arms! Being able to focus on the right things while running can really help you with running at your best. Here are 2 big things to focus on to have better arms.6:18 - Setting the Rhythm and Pace 14:41 - Big Arm Angle = More Force in the Ground = More Stride LengthCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for

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25:26

Returning to Ultimate (Frisbee): Jumping

Training Well Done ·

2021/05/16

Part 2 of my returning to play series for Ultimate. 4:38 - The main risk of jumping: landing9:08 - How to Train for Landing Jumps17:58 - How to Improve Your Jumping AbilityExercises for improving jumping ability and improving your stamina to jump a lot!Plyometric PlaylistCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painGetting Ready to Return to Play Ultimate Frisbee?Check us out and see how we can

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08:16

Returning to Ultimate (Frisbee): Cutting

Training Well Done ·

2021/05/11

Part 1 of my several part series on returning to play ultimate frisbee. In this first part, I will discuss 3 important things you can do to start working on cutting and adding it to your training. This is a simple episode for those who are literally just getting into shape to play. I play AUDL ultimate for the Pittsburgh Thunderbirds and these are the things I worked on to get myself ready to even play pick up before AUDL ramped up.2:45 - Stopping4:45 - Get stronger quads5:45 - Stepping through

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22:41

Are You Training Enough?

Training Well Done ·

2021/04/26

How much training is enough, too much, or not enough? I’ve noticed some consistencies in the time I've spent training over the years based on how much I see young athletes training. I find some athletes who train for several hours a day and some athletes who only do 1 hour a day and call it a day.Which is best?It’s a worthy question to ask when you are evaluating your workload0:44 Seeking a Marketing Intern 5:35 How Much Time Should You Spend Training?14:59 Athletes Don't Train Less Than 5 Hours a

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57:04

Being All-Pro w/ Max Sheppard

Training Well Done ·

2021/03/23

Learn about, Pittsburgh Thunderbird, Max Sheppard's training. He is an American Ultimate Disc League MVP finalist and All-Star game MVP. Max plays professional ultimate frisbee and has a serious love for training.On this interview we discuss how he prepares on his own for the seasons!Check out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painLocal to Pittsburgh and looking for track & field training?Check us

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35:59

Sport Nutrition Pt 2: When to Eat & How Much to Drink

Training Well Done ·

2021/03/16

Part 2 of GHP's sport nutrition seminar! On this episode I primarily cover when an athlete should eat and all about hydration. I also go over supplements in this episode.1:15 a story about a kid nearly passing out the other day due to lack of hydration and food4:55 Hydration11:13 Supplements15:19 You need Fiber!17:17 When to Eat: Before, During, and After Training/Competition28:05 Recap & Q&A from live attendeesCheck out my e-Book on 10 Exercises to Eliminate Running

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42:23

Sport Nutrition Pt 1: Fueling to Compete & Train Hard

Training Well Done ·

2021/03/06

This is from a seminar I gave recently. This is part one and will cover macronutrients (carbs, protein, fat) & micronutrients. This is a must listen for a youth athlete and anyone who trains and guesses at nutrition. It's not too sciencey and full of actionable steps!You'll need a calculator to calculate your nutritional eating needs!Macros - 3:01Micronutrients - 32:50Follow me on IG for more training tips and to learn more about me:https://www.instagram.com/coach_donald_/If you’re interested

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01:01:53

Average of the Best w/ Dr. Marcel Minutolo

Training Well Done ·

2021/02/24

On this episode I was joined by colleague, friend, and client, Dr. Marcel Minutolo. Among many things, Marcel is an ultramarathoner. Yes, one of those crazy people! On this episode we discuss his training for an ultramarathon and his mindset towards being able to take on what is a near super human feat.0:00 4x4x48! See the fundraiser below9:30 Running basically gives you Stockholm syndrome. You forget the pain!19:00 Being average in the best possible groups31:00 Mileage and physical training for

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01:14:11

Muscle Don't Mean Sh*t if it Don't Move

Training Well Done ·

2021/02/12

For this episode, I brought on Farooq Al Said, a training partner of mine who has helped me with rethinking some of how I handle my own training.Having a martial arts background and a very playful approach to training, working out with Farooq is a great change of pace for me. In younger days, Farooq had opportunities to be a pro fighter and play AAA pro baseball. But life had other plans for him.Through all he’s been through, the love of training has always lasted with him.We discuss on this episode

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20:47

Stretching Before Training

Training Well Done ·

2021/02/02

Ahh, the modern age old question: should I do static or dynamic stretching before my workout?In short, you should always do a dynamic warm prior to training. But what actually is warming up? And more importantly, what actually does static stretching do? And what is dynamic stretching?I explain that in simple easy to understand terms for you1:18 Checkout my podcast "The Black Codes" 4:10 Understanding warming up7:17 Is static stretching bad to do before working out/competing?10:00 Static

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36:13

2 Big Reasons Athletes Need an Off-season

Training Well Done ·

2021/01/26

Welcome back! On this episode I will be discussing why athletes need a true off-season from intense competition and training. Some athletes compete at a high level in their sport all year and wonder why they are burned out and/or injured. Take a listen and share with a teammate, athlete, parent, or colleague!Timestamps5:47 - my 4.0 athletes giving me headaches with their "not so 4.0 actions"10:10 - understanding the training year14:30 - #120:22 - #2Check out my e-Book on 10 Exercises to Eliminate

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