Training Well Done

Learn about what your hip flexors are and how to you can keep them from getting hurt!

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

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Spring marathon season training is beginning for many of you! For the younger runners, off-season track training has begun.

You know strength training is important to having a quality training cycle and off-season, you know to do your squats, lunges, and deadlift variations along with upper body work.

But "how" should you be setting up your sets, repetitions, and speed of the lift.

That's what we're talking about here today:

• Isometrics
• High repetition
• Eccentrics

Enjoy, and share with a training partner!

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

Check out this interview I did with one of our student-athletes in August, Holden Eagle. This was just before starting his freshman XC season after having a great HS senior campaign, capping it off with a 5th place 4x800m finish & 10th place 800m finish at the PIAA State Championship as well as placing 17th in the 4x800m at New Balance Nationals.

For context, when we met 5 years ago during 8th grade, he was not physically able to run due to a rather uncommon reason.

Listen up and enjoy!

GHP is hiring for a marketing director! Learn more here

https://www.indeed.com/job/marketing-director-f828d107659a74f2

Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work.

Learn more here and donate if you can.

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

Winter is coming. That means it's time to get more work in the gym. When it comes to getting leg work in, you have to have balance getting all of the major muscles targeted. With the major muscles, most can get trained by looking at leg exercises in the context of squatting vs. hinging.

Learn more about it on this episode.

GHP is hiring for a marketing director! Learn more here

https://www.indeed.com/job/marketing-director-f828d107659a74f2

Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work.

Learn more here and donate if you can.

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

Today we get into the nitty gritty of what "getting in shape" actually entails. I'm covering 5 types of endurance workouts, primarily in a running sense, and what happens to your body as you do them.

Base Runs, Recovery Runs, Threshold Runs, VO2Max Runs, and Interval Sprints.

Get your notebook out! It'll be easy to understand but definitely worth jotting down

GHP is hiring for a marketing director! Learn more here

https://www.indeed.com/job/marketing-director-f828d107659a74f2

Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work.

Learn more here and donate if you can.

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

On Saturday I ran the Baltimore Running Fest: Half Marathon. It was a great time but I learned some lessons the hard way.

Check out my recap with some tips you could find useful for your next race and just hear a fun narrative of a tough weekend!

Including a story about salty pancakes.

Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

Confidence is often the "X" factor when it comes to performance. You can have all of the physical attributes possible but if you don't believe in yourself, you won't achieve your best.

Conversely, you may not be the most gifted, but confidence will give you a lot of audacity to train harder, compete harder (especially with yourself), and push your limits.

On this episode, I will offer 3 ways you can improve your confidence.

Check out my new E-Book: Strength Training for Young Runners

Check out my fundraiser for Community Forge!

The things that we have to truly work for to achieve generally require suffering. Hard work, is, well, hard. It requires us to evolve.

In order to make that growth, we have to break ourselves down to build back up. That's true in a physiological sense of muscles, but also at the macro level of life.

Download my brand new e-book "Strength Training for Young Runners" where you can have your young athlete be safely introduced to strength training at home or at your local fitness center

https://www.ghperformance.com/strength-training-for-young-runners

Stop riding the struggle bus of not eating and not drinking water before intense workouts. YOU NEED FUEL. This is a big part of why you throw up during/right after workouts.

While it may be acceptable to do low intensity cardio on an empty stomach - doesn't really use as much fat as you may think, especially for how crappy it feels - it's completely unacceptable to be dehydrated and underfed.

Listen up about why not eating enough or being dehydrated can lead to throwing up.

Fun fact: I recorded this hungry and dehydrated :(

You can come check in out at our Sport Nutrition Seminar!

Sign up for in person here

Sign up for virtual here

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-running-pain

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Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

Welcome back to part 2 of recruiting with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions.

Learn about:

• making contact with college coaches
• NCAA division 1-3 differences
• academic requirements for getting in
• how good you really have to be to get a scholarship
• importance of club/AAU for recruiting
• Title 9 & football $$
• much, much more

Mark is a great resource and is willing to help you.

Send an email if you need help (he says so in the show): [email protected]

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-running-pain

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_