Hosts:

• Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
• Coach Tim: MBA, CPT, PES, FNS

Summary:

Coach Donald & Coach Tim introduce the revamped Training Well Done podcast, and discuss the basics of strength and conditioning for the general population, youth beginners and endurance athletes.

Key Discussion Points:

• Addressing Common Misconceptions:

1. Getting “bulky” from lifting
2. Introducing weightlifting to youth athletes

• Deep Dive:

1. Neuromuscular adaptations & muscle fiber recruitment
2. Training for performance & injury prevention
3. Resources for athletes

Noteworthy Moments/Quotes:

• 1:40 - Coach Donald & Coach Tim introduce themselves and discuss their respective careers, education & coaching backgrounds
• 3:36 - Coach Donald introduces the episode topic (“How you get stronger”) and the podcast format (high-level discussion of training concepts in an accessible, conversational tone).
• 6:45 - Coaching Moments & Member Highlights
• 14:05 - The coaches address some common misconceptions in the world of strength training, including: getting bulky from lifting, and introducing weightlifting to youth athletes.
• 23:42 - Coach Donald & Coach Tim dive into the physiological mechanisms behind building strength, such as: neuromuscular adaptations, muscle fiber recruitment, and methodologies for elite vs. recreational athletes.
• 29:50 - Coach Donald breaks down what is biologically happening in muscle fibers during strength-training.
• 32:53 - The coaches discuss frequency of training, and how to cycle through training loads & intensity in-season vs. off-season including skill-based work and recovery costs.
• 39:40 - Utilizing strength-training as a means for injury-prevention, and improving an athlete’s ability to develop stress tolerance and raise the ceiling on the volume & intensity of their workouts.
• 47:00 - Coach Tim talks about the two main things that might keep a long-distance runner from prioritizing a strength-training program.
• 52:49 - Coach Donald walks through what an athlete can do on their own to ensure a safe and effective strength & conditioning training protocol, such as progressive overload, utilizing isometrics/tempos, emphasizing major movers and having appropriate supervision.
• 57:45 - The best tools and resources for athletes looking to enhance their knowledge and skill set when it comes to strength training, including Coach Donald’s Strength Training for Runners webinar!
• 1:01:23 - Outro & feedback request

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/
• Meta-Analysis - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1598149/full?utm

Actionable Takeaways:

• Strength training is for everyone, but looks different for every athlete.
• Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

Next Episode Teaser:

In Season 2: