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Benefits of 1x20 Training

June 13, 2020 17:00

Many of us gym goers and athletes are pretty familiar with training to the tune of 3x10 (sets to reps), popularized from body building culture and common in general fitness as it provides a great f...

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June 21, 2020 17:52

All of our lives we get told about the importance of hydration.  It's the most essential thing you need to do to stay alive and above staying alive, your hydration status can have major effects on ...

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July 10, 2020 01:12

⁠I'm sure at some point you've gotten ready to do a workout but your knee or hip felt a bit tight or you were uncomfortable as you were still rehabbing. Often times, that can be dealt with so you c...

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Explosive Training in the Cold

February 17, 2021 20:00

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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Your Knees Should Be Able to Come Past Your Toes

February 19, 2021 16:14

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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Don’t Fool Yourself

February 19, 2021 18:48

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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Is Your Pee Clear?

March 02, 2021 14:22

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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4x4x48 Recap

March 12, 2021 20:24

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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Work Your Tight Muscles

March 19, 2021 02:36

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...


When You Eat Matters!

March 19, 2021 17:58

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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In Season Strength = Postseason Success

March 24, 2021 14:50

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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Ultimate is {Almost} Back

March 30, 2021 15:14

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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Should You Use High Intensity or Low Intensity Strength Training

April 21, 2021 01:09

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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What’s An Optimal Amount of Training Time?

April 27, 2021 00:23

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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Healthy Knees Have Strong Quads

May 10, 2021 15:36

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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When to Drop Volume Training

May 28, 2021 17:15

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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4 Tips to Handle Training +2x A Day

June 25, 2021 21:05

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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Embracing Hard Things

July 06, 2021 13:39

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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We All Need Encouragement

July 12, 2021 16:10

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.  ...


College Recruiting Seminar

July 19, 2021 19:02


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Managing Performance When Mood is Moot

July 21, 2021 19:50

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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What Speed Training Really Is

July 27, 2021 11:46

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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Making Stretching Great Again

September 02, 2021 11:57

Lol.  I couldn’t help myself. I just put lol in an 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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4 Muscles to Train That You Probably Aren’t

September 04, 2021 13:44

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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Go Through the Waves

September 20, 2021 22:43

Go Through the Waves Yesterday I had quite a day going from this to that.  Over the coming days I want to share some quick lessons & inspirations Sunday taught me.  You’ll probably learn a goo...

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How to Run Your Best When it Matters

February 22, 2022 20:19

False spring is upon us!  That means outdoor sports are beginning, namely outdoor track which so many of our athletes compete in.  The Pittsburgh Marathon is in a few months. 5Ks, spring ultimate, ...

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Creating a High Level Performance Environment

March 07, 2022 19:34

The setting we are in has a tremendous impact on how we perform in all facets of life.   Working in a poor work environment full of drama and bad treatment leads to misery, even if the actual work...

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Muscle Confusion is Making You Confused

March 17, 2022 00:48

Muscle confusion.  Are you familiar with that term?  Maybe you used to (or do) train in a way that involves you doing unrelated things all of the time to diversify your training. This is to “keep y...

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How to Organize Your Training

March 17, 2022 00:54

Among our coaches here at GHP we have an event we do twice a month internally called “Shop Talk”.  Us coaches get together informally and discuss various aspects of training.  Usually Khyla or I ha...

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The Power of Eccentrics

May 30, 2022 00:03

No, no, not an eccentric personality- though many of them can be quite powerful people, I mean eccentric training.  Using eccentric tempos while doing strength training is a key player in building ...

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