An Anti-ageing Secret

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.
We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.
As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.
Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?
Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:
1. It slows down muscle loss
As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.
Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.
Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."
2. It improves bone density
To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.
3. It lengthens Telomeres - slowing aging at a cellar level
Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.
People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.
Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!
Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.
We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.
And the best part, it's never too late to start!

GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds

Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.
We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.
As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.
Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?
Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:
1. It slows down muscle loss
As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.
Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.
Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."
2. It improves bone density
To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.
3. It lengthens Telomeres - slowing aging at a cellar level
Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.
People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.
Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!
Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.
We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.
And the best part, it's never too late to start!

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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds

Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH

GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.
We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.
As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.
Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?
Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:
1. It slows down muscle loss
As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.
Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.
Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."
2. It improves bone density
To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.
3. It lengthens Telomeres - slowing aging at a cellar level
Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.
People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.
Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!
Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.
We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.
And the best part, it's never too late to start!

Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH

GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.
We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.
As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.
Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?
Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:
1. It slows down muscle loss
As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.
Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.
Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."
2. It improves bone density
To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.
3. It lengthens Telomeres - slowing aging at a cellar level
Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.
People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.
Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!
Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.
We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.
And the best part, it's never too late to start!

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.
We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.
As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.
Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?
Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:
1. It slows down muscle loss
As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.
Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.
Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."
2. It improves bone density
To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.
3. It lengthens Telomeres - slowing aging at a cellar level
Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.
People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.
Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!
Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.
We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.
And the best part, it's never too late to start!

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