4 Muscles to Train That You Probably Aren’t
04 Sep 2021

You just hit the gym. Of course you did your essentials: you got your squats in, deadlifts, lunges, pull ups, bench press, and abs in.  Good job, right? I mean, yea good, but not the most optimal ...

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3 Tips for Drive Phase
02 Sep 2021

Everything begins with a start.  In sprinting, you begin with acceleration (drive phase) which is going from not moving, or moving very slow, to flying like a bat out of hell.  Nearly every sport t...

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Making Stretching Great Again
02 Sep 2021

Lol.  I couldn’t help myself. I just put lol in an email...lol. At any rate, here’s the deal.  Even the best intentioned athlete and exerciser forgets an important aspect of health and injury ris...

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What Speed Training Really Is
27 Jul 2021

When it comes to sprinting, there are 3 phases that matter: Acceleration Max Velocity Speed Endurance For sprinters in track and field, these all matter a lot.  For athletes that play foo...

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Managing Performance When Mood is Moot
21 Jul 2021

You know it happens.  Life works it’s sorcery and then boom, we don’t feel like doing *thing that we said was important for us to do*.   Like train and workout. We show up to the gym or to practi...

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College Recruiting Seminar
19 Jul 2021

REGISTER HERE

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We All Need Encouragement
12 Jul 2021

So I had been in a bit of a workout slump the last couple weeks.  Feeling overwhelmed working 10+ hour days, orchestrating changes, I moved, and my personal life has undergone some large changes.  ...

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Embracing Hard Things
06 Jul 2021

A favorite book of mine is “The Obstacle is the Way”.  It’s about the title, the obstacle is the way. The way to what? The way forward.   In life, we are faced with obstacles, things that challen...

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4 Tips to Handle Training +2x A Day
25 Jun 2021

Summertime is grindtime!  Many of you, adults or youth, are increasing how much training you’re doing throughout the week.  In many cases, especially with athletes playing on teams or training for ...

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Running Negative Splits
15 Jun 2021

Yesterday our summer track work began!   As an emphasis, I talked to them about running negative splits.  What’s a negative split? It’s when the 2nd half of your run is faster than the first half....

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When to Drop Volume Training
28 May 2021

This weekend, several of our GHP athletes are participating in the PIAA State Track & Field Championship. They are currently in a phase called “tapering”.  Tapering is an intentional lightening...

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Healthy Knees Have Strong Quads
10 May 2021

Inflexible knees suck.  Painful knees suck even more.  Over the years, I’ve helped many athletes and regular folks improve in their knee ability and have worked to continually grow my knowledge on ...

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Own Your Wins!
10 May 2021

In the Western PA track world, this weekend was host to the 47th Annual Baldwin Invitational, arguably the most high profile track meet on this half of the state.  I still remember vividly competin...

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What’s An Optimal Amount of Training Time?
27 Apr 2021

How much training is enough, too much, or not enough? I’ve noticed some consistencies in the time I’ve spent training over the years based on how much I see young athletes training.  I find some a...

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Should You Use High Intensity or Low Intensity Strength Training
21 Apr 2021

This morning two of my high school track athletes came in to train.  Shoutout to them for their dedication to the grind, coming in at 6am before school.  They both just hit big PRs at their last ...

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Ultimate is {Almost} Back
30 Mar 2021

Many athletes, maybe you, have taken off nearly a year of doing any training beyond a few home workouts and maybe some running.  With news of pick up, summer league, club, and pro leagues starting ...

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In Season Strength = Postseason Success
24 Mar 2021

Every year, thousands of athletes across the country go hard strength training all off season just to hit the championship series and post season and run out of gas and be “almost good enough”.   ...

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When You Eat Matters!
19 Mar 2021

If we are talking about survival, getting enough calories whenever you can is key.  As long as the food isn’t poison, you have to eat what you can, whenever. If we are talking about our comparably...

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Work Your Tight Muscles
19 Mar 2021

In the world of running, commonly the hamstring, hip flexors, quads, calves, and glutes are the bearers of aches and pains.  Week 2 of high school track is almost done, and finally some of the “thi...

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So, I Watched One of Your Kids Fall Out Last Week
13 Mar 2021

Actually, there were 2 of them.   A very young fella who is just getting back to training 2 weeks ago. The other an *cough* adult *cough* who weeks from graduation should know better.  I’ll talk ...

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4x4x48 Recap
12 Mar 2021

This is the recap I submitted to David Goggins after my 4x4x48 challenge.  It is slightly edited for tone so it doesn’t sound like I’m talking to you.  And edited to for better grammar.   I also a...

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Is Your Pee Clear?
02 Mar 2021

Odd way to begin an email, but you thought about it just now.  So?  What’s the verdict? As you are old enough to read this email, you’ve lived long enough to know that your urine changes color th...

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Learn to Breathe Better While Running
24 Feb 2021

As you are thinking about right this moment, breathing is pretty automatic. Your body has systems to make sure it does that without thought. Who really has time to think about breathing all day lon...

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What's Up with Interval Runs Hurting So Much
24 Feb 2021

As we get closer to spring track and community races, another companion will soon join us...interval runs!  There are many ways coaches organize these but there is one consensus point about them: ...

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Don’t Fool Yourself
19 Feb 2021

We are all born with various levels of ability.  Height, speed, injury resilience, jumping ability, strength, coordination, etc.   These are all traits that can be improved (except height lol), bu...

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Your Knees Should Be Able to Come Past Your Toes
19 Feb 2021

We’ve all heard the adage “don’t let your knees come past your toes”.  Why is that?  Well, if your muscles and tendons aren’t strong enough, you could feel pain or at least have a lot of discomfort...

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Explosive Training in the Cold
17 Feb 2021

Up here in Pittsburgh, it's cold.  The other day it was 30 degrees, but sunny, so running felt oddly good. One of our remote members sent me a message the other day: "Is it better to something li...

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🦶🏽Are You Using Your Foot Arches? Probably Not🦶🏽⁠
12 Feb 2021

Unless you are a swimmer or you are a professional hand balancer (that’s a thing), your foot is the first thing to touch the ground in nearly every sport.   It’s probably pretty important to know ...

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Resetting GHP's Vision
09 Feb 2021

6 Years in the Making. In this life of ours, we have an ideas that grip & convict us.  As GHP has evolved greatly from the 1st session ever 4 years ago in Feb 2017 in a crammed, subleased gym ...

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Running with Donald Birthday Fundraiser
12 Jan 2021

For my 29th revolution around the sun, I am doing a fun fundraiser for 1Hood, an organization that has been doing tremendous work in the city since I was in high school and truly made a differenc...

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