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Mental Toughness
Know your strengths, identify your weaknesses
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Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
One-Hour Workout: Revving Your Swim Engine
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