Training Well Done

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 you

1:18 Checkout my podcast "The Black Codes"

4:10 Understanding warming up

7:17 Is static stretching bad to do before working out/competing?

10:00 Static Stretching

14:24 Dynamic Stretching

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

If you aren't local, check out our Remote Running Coaching!

https://www.ghperformance.com/remote-running-coaching

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

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!

Timestamps

5:47 - my 4.0 athletes giving me headaches with their "not so 4.0 actions"

10:10 - understanding the training year

14:30 - #1

20:22 - #2

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Local to Pittsburgh and looking for track & field training? Check us out!

https://www.ghperformance.com/programs/youth-speed-performance

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

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 through

0:00 intro banter

10:35 Getting into running

17:17 Listening to your body

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:

www.ghperformance.com

Check out Relentless Runners here!

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 important. It is. Your stomach isn't where your limbs connect. The entire trunk is.

Your hips, shoulders, chest, and back are all included in "core strength". Listen up for more!

Two tips:

If you can do 500 sit ups but your upper back is weak, you have a weak core.

Improving mobility of your hips will be as much, if not more, valuable than doing 500 sit ups.

.....

It's okay to do 500 sit ups btw. It's just apart of the equation, not the whole thing!

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:

www.ghperformance.com

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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 team as well as played running back for the football team. This year in 2020, Andrew was inducted into the North Hills HS Hall of Fame from the class of 2004. He currently holds their 100m record and was awarded a variety of accolades.

That to say, this man knows about winning and the mentality that goes in to winning. And often, it's great to hear these things from competitors themselves.

Tune in!

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

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 better.

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

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 11/19

0:00 Gucci Mane v. Jeezy Verzuz

3:23 Challenging Week

9:15 Cross Country championship shoutouts 

13:41 Training Recommendations

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

Easy Share link

https://training-well-done.captivate.fm/listen

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 unknown recovery timeline, a rare injury, and was told she wasn't allowed to run for months.

Kalene went to Club Ultimate Nationals with with Toro (North Carolina) in 2019 a year after her injury and ran her first ever half marathon in the summer of 2020. She has coached several ultimate frisbee teams, including the University of Pittsburgh men's club and women's pro ultimate team Raleigh Radiance.

She trained with Coach Donald at GHP in 2018-2019 before moving to NC!

Follow Kalene on IG @Kaleneypasta

Use this link to share this show

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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 some!

Explore the GHP gear here

Follow me on IG for more training tips and to learn more about me:

@Coach_Donald_

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

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: @CoachWaite

And check out his website and track club, Heroes Track Club here heroestrackclub.com

Follow me on IG for more training tips and to learn more about me:

@Coach_Donald_

@Training_Well_Done

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

Use the link below to share!

https://training-well-done.captivate.fm/listen