Tips from Morgan Gregory
(Director of Strength & Conditioning/Nutrition, Philadelphia Phillies)
As summer approaches, it is crucial we make deliberate training decisions around our workouts so that we are as safe as possible while still achieving our desired performance gains. When the weather heats up, we must focus on three major aspects of our plan: The Warmup, The Main Workout, and The Post-Training Recovery.
1. The Warmup: Movement Mimicry Over Static Stretching
We must move the body in the exact manner we plan to move during the workout. Rather than simply stretching the muscles we think we might use, our warmup should actively mimic the dominant movement patterns of the workout.
For example, if you plan to run, you should prime the actions directly associated with running mechanics: hip flexion and extension, shoulder articulation, plantar flexion, and knee flexion and extension. Begin at a low, less intense level and progressively build velocity so your body is properly prepared to handle the required workloads
2. The Main Workout: Autoregulation & Preventative Fueling
It’s important to listen to your body! Before you begin any workout, ask yourself two critical questions:
1. “Am I properly warmed up to start this workout?”
2. “Have I recovered from my last workout?”
Your answers should dictate your training volume and intensity each day. Do not be discouraged if this self-assessment leads you to a lighter day. Being able to work out tomorrow is, sometimes, the best workout you can accomplish today.
Throughout your workout, ensure you continuously fuel and hydrate. If you wait until you actively feel depleted or thirsty, your performance has already suffered, and you are already dehydrated. Always keep extra fuel and electrolytes on hand. It is far easier to carry extra support into a session than it is to claw your way out of a physiological deficit mid-workout.
3. The Post-Training Recovery: Building Consistent Restoration
Recovery encompasses many variables, including hydration, targeted nutrition, sleep hygiene, and stress management. Ultimately, this process is deeply personal to your specific training journey. While there is no universal script, the golden rule is consistency.
Find a disciplined routine you can realistically commit to day in and day out, even as life gets hectic. When done right, systemic recovery becomes ingrained in your livelihood, instead of just a reaction to muscle workouts or how sore you may or may not be.
The Takeaway
High-level training is both a privilege and an opportunity to elevate your baseline by challenging your physiology. By prioritizing safety and smart preparation, you ensure your performance trajectory stays moving upward, day after day, year after year.
