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Summary: Coach Donald and Coach Tim discuss how the Athlete Tiers work at GHP, and talk about the Goal Outcomes, Key Features and Advancement Criteria for each of them. Noteworthy Moments/Quotes: 6:13 - Spurred by a conversation about rock climbing, Coach Donald kicks off the episode with a tangent about a movie he recently watched15:45 - The coaches finally get around to the topic, and set the stage with a discussion about periodization, linear training and sports-specific work21:19 - Coach Donald takes a Deep Dive into what periodization means for the athletes at GHP, in terms of macro and mesocycles28:46 - The coaches take a sidebar and talk about running tech, and how they’re starting to lean into more of the “old school” model of tracking workouts32:00 - Coach Donald breaks down the Athlete Tiers at GHP: Novice I, Novice II, Intermediate & Advanced58:15 - The coaches close out the episode by touching on the implementation of training constraints to better elevate the athlete’s experience and results Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 25, Coach Donald sits down with some GHP athletes to discuss their experience in the gym and how it has affected their performance in their respective sports.

Summary: Coach Donald and Coach Tim discuss Long-Term Athletic Development, and how this science influences the coaching philosophy of Global Human Performance. Noteworthy Moments/Quotes: 6:57 - Coach Donald introduces the topic of the day: Long-Term Athletic Development (LTAD)13:20 - The coaches share their Coaching Moments from the past several weeks22:12 - Coach Donald breaks down some Common Myths associated with LTAD28:30 - Coach Donald shares the fundamental Stages of Development49:30 - The coaches talk about what GHP’s goals are for their athletes, and what those timelines look like57:25 - Coach Donald wraps up the episode with the Key Takeaways Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 24, the coaches discuss the Athlete Tiers at Global Human Performance and how an athlete improves their performance by progressing through these stages.

Summary: Coach Tim & Coach Donald wrap up the Sports Psychology mini-series with a discussion on Motivation & Mindset, and share some tools athletes can use to set themselves up for long-term success. Noteworthy Moments/Quotes: 0:18 - Coach Donald recaps the summer Sports Science Camp8:10 - Coach Tim reviews the previous Sports Psychology episodes, and opens up the final component of Motivation & Mindset12:14 - The coaches talk about the Common Myths associated with Motivation & Mindset25:00 - The coaches start their Deep Dive33:20 - Coach Donald discusses how his motivation and mindset towards training will affect his relationship with his son38:45 - Coach Donald takes on the final topic of the Deep Dive by talking about building confidence through evidence50:55 - Coach Tim unpacks what it means to “control your controllables” and reframing setbacks1:00:38 - Coach Donald wraps up the episode, and highlights the Strength Training for Runners webinar and the Fall Race Training program Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 23, the coaches talk about the importance of Long Term Athletic Development.

Summary: Coach Tim & Coach Donald continue their discussion on Sports Psychology and Mental Skills Training (MST) by unpacking the Acceptance-Based Approach theory Noteworthy Moments/Quotes: 3:40 - The coaches talk about the wildfire smoke over the weekend, how it affected them and share some training updates10:20 - Coach Donald shares a personal story about his recent bridal shower12:00 - Coach Tim kicks off the discussion with a quick review of Sports Psychology and Mental Skills Training19:27 - Coach Tim explores some of the Common Myths associated with the Acceptance-Based Approach27:50 - The coaches start their Deep Dive, and share ways that athletes can utilize an acceptance-based approach to help their performance44:35 - Coach Tim talks about the relationship between an acceptance-based approach and physical discomfort during a difficult training session, race or competition52:30 - The coaches share the Key Takeaways from the episode, and recap the benefits of implementing mindfulness protocols57:23 - Coach Tim summarizes some main points and provides advice for athletes Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 22, the coaches wrap up the mini-series on Sports Psychology and Mental Skills Training with a discussion on Motivation & Mindset

Summary: Coach Tim & Coach Donald continue their discussion on Mental Skills Training (MST) by exploring the concept of Emotional Regulation Noteworthy Moments/Quotes: 0:20 - The coaches open up the episode with a thought experiment7:32 - Coach Tim reviews the definition of sports psychology, recaps the previous episode on Mental Skills Training and sets the stage for the discussion on Emotional Regulation13:23 - The coaches explore some Common Myths associated with Emotional Regulation18:27 - Coach Tim starts the Deep Dive with a review of Attention Control39:39 - Coach Tim discusses Pre-Performance Routines and how they can impact an athlete’s Emotional Regulation51:52 - Coach Tim mentions the Acceptance-Based Approach, but saves the discussion for the next episode, and summarizes the episode with a few Key Takeaways53:30 - Coach Donald pitches the Strength Training for Runners webinar and the Summer/Fall Race Training program Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 21, the coaches move on to Part 3 of the Sports Psychology spin-off by talking about the theory of the Acceptance-Based Approach

Summary:Coach Tim & Coach Donald introduce a four-part, sports psychology mini-series, and begin with a discussion on Mental Skills Training. Noteworthy Moments/Quotes:0:01 - The coaches kick off the episode with a Facebook Marketplace Gear Grind2:50 - Coach Donald highlights Summer Trackside, and chats about the first few days of the program6:50 - The coaches provide an overview of Sports Psychology, discuss the role it plays in training and competition and break down the individual components of Mental Skills Training16:30 - might be a good clip about time management??19:48 - Coach Tim explores some common myths surrounding Mental Skills Training22:30 - perhaps another good clip about elite athletes maybe or maybe not being fundamentally better at MST25:30 - good clip about how MST can elevate an athletes performance in higher-level competition27:40 - Coach Tim breaks down four main topics of Mental Skills Training, and starts off with goal setting30:00 - (maybe?)good clip explaining process goals versus outcome goals37:12 - Coach Tim moves on to the second main topic, Attention Control37:30 - (maybe?) not to overdo the funny bits at the expense of training-related stuff, but your call38:28 - perhaps a good clip about attention control and filtering42:50 - a racing misadventure anecdote from Coach Tim46:46 - another racing story from Coach Donald52:23 - The coaches explore Imagery & Visualization52:35 - another clip from Coach Donald about actually practicing MST55:50 - a clip about how to get maximum benefit from Imagery & Visualization1:01:20 - Coach Tim introduces the idea of Self Talk1:13:08 - Coach Tim provides some key takeaways for Mental Skills Training1:16:24 - Coach Donald signs off on the episode, pitches the Webinar, Summer Trackside and the Summer/Fall Race Training program Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser:In Season 2: Episode 20, the coaches explore the concept of Emotional Regulation as part two of a four-part series on Mental Skills Training. Music Used: Guera Encantadora by Casa Rosa from @podcastbackgroundmusic on YouTube

Summary:Coach Donald & Coach Tim debrief after the track season, and share some athlete success stories as well as key coaching takeaways from the season. Noteworthy Moments/Quotes:0:30 - The coaches chit chat about their inability to complete basic life functions outside of the coaching and training world3:25 - Coach Tim recaps his battle with a broken lawnmower & Coach Donald shares his experience with automotive maintenance8:58 - Coach Donald provides the listeners with the latest family updates12:50 - Final athlete updates from the Spring Race Training program16:00 - Coach Donald takes a deep dive into the Spring ‘26 track season, with broad stroke insights, coaching takeaways, athlete success stories and training philosophy45:10 - Coach Donald continues the discussion with additional athlete highlights1:01:43 - Coach Donald tackles the “long to short” versus “short to long” approach to sprinting1:11:50 - Coach Donald recaps the episode and mentions the Summer Trackside program Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser:In Season 2: Episode 19, the coaches introduce the topic of sports psychology, and explain some of the core concepts behind the science of “brain training.”

Summary:Coach Donald & Coach Tim discuss the Race Training program at GHP, and share some reflections and learnings about their experiences during the training cycle. Noteworthy Moments/Quotes:2:20 - Coach Donald talks about Global Human Performance’s role as a strength & conditioning gym for endurance athletes, specifically runners.3:30 - Coach Tim provides an overview of what the Race Training program actually is.11:00 - Coach Tim talks about the art of cultivating and growing a community, and its impact on the athletes and their results.12:30 - Coach Tim shares some details about the Adult Trackside sessions, what they entail and how the athletes benefit from participating.15:05 - The coaches talk about the things that went well during the Winter/Spring training cycle.21:12 - Breakout performances!24:55 - Coach Tim talks about the importance of having technical instruction as opposed to just structured run coaching.26:25 - Coach Tim shares his overall training philosophy, and how it goes from “loose” to “tight.”29:56 - Coach Tim talks about how sprint mechanics translate over distance.32:52 - Coach Donald talks about how drills and mechanics come into play with the Trackside programming.34:13 - Where can listeners find out more?39:35 - Coach Donald gives a shout-out to everyone who competed this spring. Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser:In Season 2: Episode 18, Coach Donald recaps the spring track season. Music Used: Guera Encantadora by Casa Rosa from @podcastbackgroundmusic on YouTube

Summary: Coach Donald & Coach Tim discuss the aerobic system, and talk about why it is so important for all types of athletes and non-athletes. Key Discussion Points: Addressing Common Misconceptions: Aerobic conditioning is not needed for non-aerobic sportsAerobic training is simply just running or cycling slowDeveloping the aerobic system is only for athletes Deep Dive: Quick ATP reviewAerobic system introAerobic chemistryCapacity, fatigue & recoveryTraining applicationsCoaching points Webinar Pitch, Outro & Feedback Link to webinar Noteworthy Moments/Quotes: 6:00 - The coaches get distracted by stains on their pants, and make an unsponsored pitch for lululemon14:00 - The coaches explore some common myths associated with aerobic training23:15 - The coaches start their Deep Dive into aerobic training with a quick review of ATP25:30 - Coach Donald overviews the conversation about the aerobic system and aerobic training27:59 - Coach Donald goes into detail about the chemistry involved with ATP production utilize the aerobic system42:50 - The coaches talk about mitochondrial density, and why it is important for athletes & non-athletes alike46:40 - The coaches discuss capacity, fatigue and recovery as it relates to the aerobic system51:12 - Coach Tim shares some training applications for endurance athletes57:54 - Coach Donald recaps the episode, and highlights some coaching takeaways Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 17, Coach Tim recaps the Winter/Spring Race Training season and talks about the future of the program.

Summary: Coach Donald & Coach Tim discuss the glycolytic system, what it means from a chemistry standpoint and some practical training applications for athletes. Key Discussion Points: Addressing Common Misconceptions: 1) Our bodies hold lactic acid 2) Lactic acid makes you sore 3) The glycolytic system does not need to be developed in endurance athletes Deep Dive: 1) Quick ATP review 2) Glycolytic intro 3) Glycolytic chemistry 4) Capacity, fatigue & recovery 5) Training applications 6) Coaching points Webinar Pitch, Outro & Feedback 1) Link to webinar Noteworthy Moments/Quotes: 2:05 - The coaches share they thoughts on Hyrox7:00 - Coach Tim shares some highlights from the Spring Race Training program10:15 - Coach Donald shares some myths associated with lactic acid15:53 - The coaches review ATP production and the chemistry of the glycolytic system27:40 - Coach Donald talks about capacity, fatigue and recovery as it relates to training the glycolytic system33:10 - The coaches explore the concept of buffering, and the associated nuances43:30 - Coach Tim provides an anecdote from a group session pertinent to the idea of clearing & buffering57:25 - Coach Donald talks about some training adaptations for strength athletes, sprinters and endurance runners1:08:45 - Coach Donald recaps the episode and chats about the Summer Trackside program Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 16, the coaches explore the basics of the Aerobic System.

Summary: Coach Donald & Coach Tim chat about the phosphagen system, what it is and how it works in sports performance. Key Discussion Points: Addressing Common Misconceptions: The aerobic system helps restore phosphocreatineCreatine kinase is one of the fastest enzymes in the body Deep Dive: ATP reviewPhosphagen IntroCapacity, Fatigue, RecoveryTraining ApplicationsCoaching Points Webinar Pitch, Outro & Feedback Link to webinar Noteworthy Moments/Quotes: 0:54 - First the fun! Coach Donald talks about the start of track competition and Coach Tim shares his experience training and running with Jordan from Kool Run Club.10:56 - Coach Donald talks about how the aerobic system creates energy that can then be used during anaerobic efforts.14:10 - The coaches introduce the phosphagen system and what it does.20:16 - Coach Donald takes a deep dive into capacity, fatigue and recovery as it relates to the phosphagen system.31:10 - Using creatine as a supplement.35:36 - Coach Donald explores how the phosphagen system ties into strength training.40:50 - The coaches talk about some practical training applications for athletes.50:08 - Coach Donald and Coach Tim wrap up the episode with some real-world examples of why it’s important to train the phosphagen system. Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 15, the coaches talk about training-related fatigue, how to manage it and best recovery practices.

Summary: Coach Donald & Coach Tim talk about their reading habits, share some Coaching Moments and explore ATP and the energy systems that produce it. Key Discussion Points: Addressing Common Misconceptions: 1) Correction about LAH 2) Fat cells don’t decrease, they get smaller 3) ATP is mostly just used to keep your body temperature up Deep Dive: 1) What is metabolism? 2) ATP review 3) Anaerobic vs Aerobic: The Big 3 energy systems Webinar Pitch, Outro & Feedback 1) Link to webinar Noteworthy Moments/Quotes: 0:22 - The coaches discuss what books they are currently into, and what their reading habits are.8:00 - Coach Donald and Coach Tim share their Coaching Highlights & Learning Moments.13:09 - Coach Donald brings up an interesting thought experiment about what it means to be a “good person.”15:03 - The coaches finally get into the show and introduce the training topic for the episode.19:40 - The coaches start their Deep Dive into ATP and the energy systems that create it.28:04 - Coach Donald shares some insight into the aerobic vs. anaerobic systems.42:58 - Coach Tim shares a personal coaching experience, and Coach Donald dives into the glycolytic system and its use in training.54:30 - Coach Donald talks about his experience watching one of our youth athletes compete.1:07:24 - Coach Donald recaps the episode. Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 14, the coaches take a deep dive into the creatine-phosphate system.

Summary: Coach Donald & Coach Tim share some personal stories about their own training, racing and competing in this training-centric episode of “Ask Me Anything.” Key Discussion Points: “Ask Me Anything” Questions: 1) Is there a moment in your life you’re especially proud of?2) What are some stories about the two of you competing?3) What are your favorite places to run?4) What are some nutrition tips you can provide?5) How do I know if I’m selecting the appropriate weight/load during my gym sessions? Webinar Pitch, Outro & Feedback 1) Link to webinar Noteworthy Moments/Quotes: 2:40 - The coaches talk about some moments in their life that they are especially proud of, like Coach Tim’s BQ and Coach Donald’s half-Ironman.13:45 - Coach Donald shares his experience coaching overseas.23:57 - The coaches share some of their competition stories, including some racing misadventures from Coach Tim and a redemption story from Coach Donald.55:50 - The coaches do a little rapid-fire Q&A to wrap up the episode. Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 13, the coaches kick off Series Two on metabolism.

Summary: Coach Donald & Coach Tim share some personal stories about their lives, coaching careers and athlete successes in this people-centric episode of “Ask Me Anything.” Key Discussion Points: “Ask Me Anything” Questions:What is something not many people know about you?Who do you look up to?What athletes do you feel most improved during your time training them?What made you guys want to become coaches?Webinar Pitch, Outro & FeedbackLink to webinar Noteworthy Moments/Quotes: 2:53 - The coaches introduce the “AMA” episode, talk about the people-centric theme for the first part of a two-part series and Coach Tim admits an embarrassing fact about the Winter Olympics.10:45 - The coaches address the first question, and Coach Tim shares a story about scuba diving while Coach Donald talks about his childhood dreams.25:55 - The coaches talk about the people they look up to.41:12 - The coaches share some historical success stories from athletes. Coach Tim talks about specific training groups from a previous position, while Coach Donald highlights youth athletes that have trained at GHP.52:05 - The coaches share their origin stories as coaches.1:09:03 - Coach Donald wraps up the episode, and plugs the Strength Training for Runners webinar. Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Next Episode Teaser: In Season 2: Episode 12, the coaches tackle more “Ask Me Anything” questions!!

Summary: In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold Key Discussion Points: Addressing Common Misconceptions:Tempo training is the same as LT trainingLT training should be brutalDeep Dive:How lactate threshold differs from other types of trainingWhat is happening when we run under, at or over LTHow you can test your lactate thresholdWhat does LT training mean for performanceWhat it feels like to train at LTLT training parameters & environmentWebinar Pitch, Outro & FeedbackSubmit questions for the “Ask Me Anything” episode Noteworthy Moments/Quotes: 1:08 - The coaches celebrate the arrival of the new equipment4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running20:15 - Coach Donald shares the discussion topics for the day, while Coach Tim provides a brief recap of what lactate “buffering” means and talks about what is happening at a cellular level when we run at “threshold”25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episode Resources Mentioned: Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/ Actionable Takeaways: Lactate threshold training is hard, but sustainable and NOT a brutal crash & burn effortVO2 max training raises your ceiling, but lactate threshold training determines how close you can get to that ceiling at a lower metabolic costYou can determine your lactate threshold using different fitness tests outside of a lab environment Next Episode Teaser: In Season 2: Episode 11, the coaches tackle the “Ask Me Anything” questions!!