.svg){kind=icon}
3 Reasons Why You Are Not Getting Stronger
Break through your Plateau!
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
