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Fitness Recovery: Embrace Growth Days
Reframe Rest for Fitness Progress
Over the summer of 2024, I introduced the concept of "growth days" to emphasize the importance of fitness recovery. This shift highlights a vital truth: taking strategic breaks from hard training is crucial for both physical and mental progress. Proper fitness recovery, achieved through growth days, is essential for muscle repair, overall physical health, and mental resilience.
The Physical Necessity of Fitness Recovery
From a physiological standpoint, growth days are essential for muscle recovery and overall physical health. During intense training, micro-tears occur in muscle fibers, which need time to repair.
Without adequate fitness recovery, these muscles cannot rebuild effectively, leading to stagnation or even regression in performance.
Mental Resilience: The Psychological Edge
Fitness recovery isn't just about physical repair; it also provides essential mental recuperation. Intense training can lead to burnout, fatigue, and decreased motivation. By reframing rest as a "growth day," this helps my clients foster a more positive mindset, viewing these breaks as opportunities for improvement rather than mere pauses in progress.
A Shift in Perspective on Fitness Recovery
The terminology of "growth day" creates a mental shift that promotes a more balanced approach to fitness. When we label rest as"growth," it emphasizes the importance of recuperation as a critical element of progress rather than an obstacle to it.
Conclusion
Growth days aren't simply pauses in training; they are strategic investments in fitness recovery and mental resilience. By embracing this concept, individuals can develop a more balanced, sustainable approach to fitness, ultimately enriching both their performance and their journey toward personal goals.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
Over the summer of 2024, I introduced the concept of "growth days" to emphasize the importance of fitness recovery. This shift highlights a vital truth: taking strategic breaks from hard training is crucial for both physical and mental progress. Proper fitness recovery, achieved through growth days, is essential for muscle repair, overall physical health, and mental resilience.
The Physical Necessity of Fitness Recovery
From a physiological standpoint, growth days are essential for muscle recovery and overall physical health. During intense training, micro-tears occur in muscle fibers, which need time to repair.
Without adequate fitness recovery, these muscles cannot rebuild effectively, leading to stagnation or even regression in performance.
Mental Resilience: The Psychological Edge
Fitness recovery isn't just about physical repair; it also provides essential mental recuperation. Intense training can lead to burnout, fatigue, and decreased motivation. By reframing rest as a "growth day," this helps my clients foster a more positive mindset, viewing these breaks as opportunities for improvement rather than mere pauses in progress.
A Shift in Perspective on Fitness Recovery
The terminology of "growth day" creates a mental shift that promotes a more balanced approach to fitness. When we label rest as"growth," it emphasizes the importance of recuperation as a critical element of progress rather than an obstacle to it.
Conclusion
Growth days aren't simply pauses in training; they are strategic investments in fitness recovery and mental resilience. By embracing this concept, individuals can develop a more balanced, sustainable approach to fitness, ultimately enriching both their performance and their journey toward personal goals.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Over the summer of 2024, I introduced the concept of "growth days" to emphasize the importance of fitness recovery. This shift highlights a vital truth: taking strategic breaks from hard training is crucial for both physical and mental progress. Proper fitness recovery, achieved through growth days, is essential for muscle repair, overall physical health, and mental resilience.
The Physical Necessity of Fitness Recovery
From a physiological standpoint, growth days are essential for muscle recovery and overall physical health. During intense training, micro-tears occur in muscle fibers, which need time to repair.
Without adequate fitness recovery, these muscles cannot rebuild effectively, leading to stagnation or even regression in performance.
Mental Resilience: The Psychological Edge
Fitness recovery isn't just about physical repair; it also provides essential mental recuperation. Intense training can lead to burnout, fatigue, and decreased motivation. By reframing rest as a "growth day," this helps my clients foster a more positive mindset, viewing these breaks as opportunities for improvement rather than mere pauses in progress.
A Shift in Perspective on Fitness Recovery
The terminology of "growth day" creates a mental shift that promotes a more balanced approach to fitness. When we label rest as"growth," it emphasizes the importance of recuperation as a critical element of progress rather than an obstacle to it.
Conclusion
Growth days aren't simply pauses in training; they are strategic investments in fitness recovery and mental resilience. By embracing this concept, individuals can develop a more balanced, sustainable approach to fitness, ultimately enriching both their performance and their journey toward personal goals.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Over the summer of 2024, I introduced the concept of "growth days" to emphasize the importance of fitness recovery. This shift highlights a vital truth: taking strategic breaks from hard training is crucial for both physical and mental progress. Proper fitness recovery, achieved through growth days, is essential for muscle repair, overall physical health, and mental resilience.
The Physical Necessity of Fitness Recovery
From a physiological standpoint, growth days are essential for muscle recovery and overall physical health. During intense training, micro-tears occur in muscle fibers, which need time to repair.
Without adequate fitness recovery, these muscles cannot rebuild effectively, leading to stagnation or even regression in performance.
Mental Resilience: The Psychological Edge
Fitness recovery isn't just about physical repair; it also provides essential mental recuperation. Intense training can lead to burnout, fatigue, and decreased motivation. By reframing rest as a "growth day," this helps my clients foster a more positive mindset, viewing these breaks as opportunities for improvement rather than mere pauses in progress.
A Shift in Perspective on Fitness Recovery
The terminology of "growth day" creates a mental shift that promotes a more balanced approach to fitness. When we label rest as"growth," it emphasizes the importance of recuperation as a critical element of progress rather than an obstacle to it.
Conclusion
Growth days aren't simply pauses in training; they are strategic investments in fitness recovery and mental resilience. By embracing this concept, individuals can develop a more balanced, sustainable approach to fitness, ultimately enriching both their performance and their journey toward personal goals.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Over the summer of 2024, I introduced the concept of "growth days" to emphasize the importance of fitness recovery. This shift highlights a vital truth: taking strategic breaks from hard training is crucial for both physical and mental progress. Proper fitness recovery, achieved through growth days, is essential for muscle repair, overall physical health, and mental resilience.
The Physical Necessity of Fitness Recovery
From a physiological standpoint, growth days are essential for muscle recovery and overall physical health. During intense training, micro-tears occur in muscle fibers, which need time to repair.
Without adequate fitness recovery, these muscles cannot rebuild effectively, leading to stagnation or even regression in performance.
Mental Resilience: The Psychological Edge
Fitness recovery isn't just about physical repair; it also provides essential mental recuperation. Intense training can lead to burnout, fatigue, and decreased motivation. By reframing rest as a "growth day," this helps my clients foster a more positive mindset, viewing these breaks as opportunities for improvement rather than mere pauses in progress.
A Shift in Perspective on Fitness Recovery
The terminology of "growth day" creates a mental shift that promotes a more balanced approach to fitness. When we label rest as"growth," it emphasizes the importance of recuperation as a critical element of progress rather than an obstacle to it.
Conclusion
Growth days aren't simply pauses in training; they are strategic investments in fitness recovery and mental resilience. By embracing this concept, individuals can develop a more balanced, sustainable approach to fitness, ultimately enriching both their performance and their journey toward personal goals.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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