The Aerobic System

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 resultsResources 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 TakeawaysResources 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 programResources 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 theoryNoteworthy 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 athletesResources 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 RegulationNoteworthy 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 programResources 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 programResources 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 programResources 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 athletesDeep Dive:Quick ATP reviewAerobic system introAerobic chemistryCapacity, fatigue & recoveryTraining applicationsCoaching pointsWebinar Pitch, Outro & FeedbackLink to webinarNoteworthy 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 takeawaysResources 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 acid2) Lactic acid makes you sore3) The glycolytic system does not need to be developed in endurance athletesDeep Dive:1) Quick ATP review2) Glycolytic intro3) Glycolytic chemistry4) Capacity, fatigue & recovery5) Training applications6) Coaching pointsWebinar Pitch, Outro & Feedback1) Link to webinarNoteworthy 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 programResources 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.