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Avoid Junk Fitness Training at all costs!
Sometimes less is more
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Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
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
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
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!
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
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
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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