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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

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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42:35

The Importance of Listening to Your Body w/ Toni Kengor

Training Well Done ·

2020/12/24

Joining me today is Toni Kengor Co-founder and coach of Relentless Runners, a running coaching company helping runners across the country get more from their running.Today we discuss how to better listen to your body and being able to drive your training optimally. We discuss how to know when to turn things up & when to turn things down to make sure you keep your body from injury.Hey look, show notes to help you get through0:00 intro banter10:35 Getting into running17:17 Listening to your

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30:18

Your Core Isn't Just Your Stomach

Training Well Done ·

2020/12/17

If you live on planet Earth you've undoubtedly heard your core referred to as your stomach. While it's not entirely false, it's far from the whole truth.Your abs being your core is akin to a square being a rectangle. A square is a rectangle, but a rectangle isn't a square.Your stomach region muscles are apart of your core but the "core" is bigger than that. The midsection of your body, your trunk, from shoulders to hips is all the core. It's meant to denote that where your limbs connect is very

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58:42

Fueling Your Competitive Drive w/ Andrew Johnson

Training Well Done ·

2020/12/08

While sports are fun, when you compete "seriously" the aim is to win. Yes, we all want to get better & enjoy our activity, but being a champion is about winning. Even if you aren't in the upper echelon, everyone has a certain competitive range of peers you compete against.Winners win.Chatting about this, I'm joined with Andrew Johnson, a former PIAA & WPIAL champion, USATF star, one of the best running backs to come out of Pennsylvania, and formerly apart of the University of Miami's 4x1

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52:52

Fulfilling Ambition by Serving Others w/ Richard Butler

Training Well Done ·

2020/11/23

On this episode of Training Well Done, I interview a mentor of mine, Richard Butler. Richard wears many many hats. He is a coach, HR manager for the city, university professor, D&I manager for US Rowing, former gym owner, brand ambassador, and MORE!Equity and service towards others are important drivers for Richard's life and what he bestows upon people. We discuss his background in life and coaching, as well as how he's become a coach for life in so many ways to help people lead and live

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39:47

How to Stay Fast This Winter!

Training Well Done ·

2020/11/19

As cross country & football mostly come to an end this fall, it's time for winter training! Offseason training is what makes champions. If you wait until the season begins to get in shape, you've already counted yourself out. I share key things sprinters and distance athletes need to be focusing on this winter getting ready for April outdoor start. I also share with you some personal struggles I've been dealing with and my take on the Gucci Mane v. Jeezy Verzuz happening the night of

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01:00:46

Being Tough: From Freak Injury to Nationals and Half...

Training Well Done ·

2020/11/02

Join Coach Donald and Kalene Morozumi with several mental toughness nuggets! She shares a great story about her rebounding from a "degloving" injury - her skin separating from the muscle/fascia - from diving for a frisbee, to being able to play in Club Ultimate (frisbee) Nationals a year later and then completing her first half marathon a year after that! Kalene shares wisdom on building a resilient mind and body to handle life's very unpleasant surprises. When she suffered this injury, she had an

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37:57

Fast Days Fast, Slow Days Slow

Training Well Done ·

2020/10/26

We are back this week to chat about why you should have days of training that are fast & intense, and days that are slower and less intense. Going 100% everyday can land you hurt and underperforming. This is in regards to max intensity, not effort, or focus which should always be 100%. Shoutout to our high school runners who dominated this weekend at the city cross country championship in Pittsburgh this weekend. I added some new spice to the show, hope you enjoy!New GHP gear is in! Grab you

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47:16

Getting the Right Shoes for Your Feet

Training Well Done ·

2020/10/12

Join myself and Coach Dwayne Waite on a conversation about getting the right shoes as a runner for your feet.On top of being a sprint coach and club organizer, I learned that Coach Waite is a shoe and foot expert. Having spent a lot of time working in the running shoe industry and as a veteran coach, he knows his feet!Follow Coach Waite on IG: @CoachWaiteAnd check out his website and track club, Heroes Track Club here heroestrackclub.comFollow me on IG for more training tips and to learn more about

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27:07

Stringing Together Your Hamstrings!

Training Well Done ·

2020/10/05

Hamstring tears are one of the most dreaded injuries in sports. They are painful to have, challenging to recover from, can take a toll on your confidence running fast. But, they can be overcome!Take a listen and learn about what a hamstring tear is and the different types, how to return to play, & how you decrease the likelihood of having initial or continuous complications. Make sure you like, subscribe, and share this podcast! Find this on Instagram @Training_Well_DoneFollow me on IG for

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