.svg){kind=icon}
Endurance Athletes Getting Stronger
Ready to Elevate Your Endurance Game?
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the 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
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
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 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
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
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
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 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
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 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the 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
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
