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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
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
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
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!
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
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
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
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