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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 90 Seconds x 8 - 1 Hang Squat Clean, 1 Squat Clean, 1 Front Squat (@ 70%)
Conditioning:
In a 1 minute window:
30 Double Unders
20 Russian Kettlebell Swings
rest 1 minute
1 minute Calories Assault Bike (+5 RPM)
rest 1 minute x 6
Tuesday:
Strength: 4 minute Density set of 2 strict Pull Ups
EMOM 8
Min 1 - 20 sec Ring Row isometric hold
Min 2 - 15 sec/side single arm Front Leaning Rest
Every 2 mins x 5 - 12 alternating Seesaw Rows + 5 Blackburns
Conditioning:
FOR TIME
6 rounds
10 Alternating KB Push Press
6 Burpee to Target
Wednesday:
Strength: Every 2 minutes x 5 3 Clean Pull + 3 Depth Drop Box Jump
Conditioning:
3 minute AMRAP:
2 Laps Car Park Run
12 Dumbbell Box step overs
AMRAP
Wallballs
rest 2 mins
20 Wall Balls
2 Laps Car Park Run
AMRAP
Box step over
rest 2 mins x3
Thursday:
Strength: Every 3 minutes x 4 - 15 Dumbbell Bench Press, rest 30 seconds
12 Dumbbell Reverse Fly
Every 75 seconds x 12
1 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Left)
2 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Right)
3 - 20 sec Tuck Hang
Conditioning:
12 minute AMRAP
15/12 Cal Row
ascending reps of
3-6-9 etc
Pull ups
Dumbbell Hang Clean
Friday:
Strength: Every 2 min x 6 - 1 Push Press, 3 Push Jerk
Every 90 seconds x 5
20 Seconds HandStand Hold , rest 10 sec, 20 Seconds Max Push Ups
Conditioning:
AMRAP 20 in Pairs
500m Ski
20 Barbell Thrusters
6 Shuttle runs
Saturday Sessions with Coach Eduan
Sunday Engine:
In a 6 minute window
2km/1.6km Assault Bike
AMRAP
10 Kettlebell Swings
10 Kettlebell Goblet Squat
rest 2 mins
1km/800m Row
AMRAP
10 alt V-Ups
10 Sandbag to Shoulder
rest 2 mins x3
Sunday Strength+:
Every 2 mins x 6 - 12 10 8 6 4 2 reps Front Squat
4 sets -
8 Seated Dumbbell Press rest 30 sec
8 Supinated Barbell Rows rest 30 sec
15 Hammer Curls rest 2 mins
GYMNASTICS
We’re continuing to build on our toes-to-bar progress this week! Since our new Mainline training block includes plenty of push and pull work, we’ll use this week's gymnastics session to complement it with:
-Mobility, activation and strength for the hamstrings and hip flexors
-Core compression drills to strengthen your midline and prepare it for dynamic movements
-High bar practice, combining strict and kipping partner work
We’ll finish with targeted strength work designed to take your toes-to-bar to the next level.
HYBRID FITNESS
This week we are building some pace with some shorter running intervals, followed by a full body EMOM using ergs and bodyweight movements
MOBILITY
We continue to build on your foundation, by exploring greater depth, control, and fluidity within your movement. The emphasis remains on unlocking joint range and enhancing body awareness — this time through more refined mobility sequences, prolonged stretches, and dynamic flow-based drills that connect the hips, ankles, and thoracic spine.
We’ll focus on improving how your body moves through transitions, helping you access deeper squat positions and more efficient joint mechanics without forcing range. Expect guided breathwork, controlled mobility circuits, and active recovery techniques designed to restore balance and improve overall movement quality.
WEIGHTLIFTING
This is week in Weightlifting we are spending time working on Split Jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the back squat.
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: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running some 400s and 800s to your RPE from InnerFight.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE
Saturday
Time: All day
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Saturday
Time: All morning
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Monday:
Strength:
Every 90 Seconds x 8 - 1 Hang Squat Clean, 1 Squat Clean, 1 Front Squat (@ 70%)
Conditioning:
In a 1 minute window:
30 Double Unders
20 Russian Kettlebell Swings
rest 1 minute
1 minute Calories Assault Bike (+5 RPM)
rest 1 minute x 6
Tuesday:
Strength: 4 minute Density set of 2 strict Pull Ups
EMOM 8
Min 1 - 20 sec Ring Row isometric hold
Min 2 - 15 sec/side single arm Front Leaning Rest
Every 2 mins x 5 - 12 alternating Seesaw Rows + 5 Blackburns
Conditioning:
FOR TIME
6 rounds
10 Alternating KB Push Press
6 Burpee to Target
Wednesday:
Strength: Every 2 minutes x 5 3 Clean Pull + 3 Depth Drop Box Jump
Conditioning:
3 minute AMRAP:
2 Laps Car Park Run
12 Dumbbell Box step overs
AMRAP
Wallballs
rest 2 mins
20 Wall Balls
2 Laps Car Park Run
AMRAP
Box step over
rest 2 mins x3
Thursday:
Strength: Every 3 minutes x 4 - 15 Dumbbell Bench Press, rest 30 seconds
12 Dumbbell Reverse Fly
Every 75 seconds x 12
1 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Left)
2 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Right)
3 - 20 sec Tuck Hang
Conditioning:
12 minute AMRAP
15/12 Cal Row
ascending reps of
3-6-9 etc
Pull ups
Dumbbell Hang Clean
Friday:
Strength: Every 2 min x 6 - 1 Push Press, 3 Push Jerk
Every 90 seconds x 5
20 Seconds HandStand Hold , rest 10 sec, 20 Seconds Max Push Ups
Conditioning:
AMRAP 20 in Pairs
500m Ski
20 Barbell Thrusters
6 Shuttle runs
Saturday Sessions with Coach Eduan
Sunday Engine:
In a 6 minute window
2km/1.6km Assault Bike
AMRAP
10 Kettlebell Swings
10 Kettlebell Goblet Squat
rest 2 mins
1km/800m Row
AMRAP
10 alt V-Ups
10 Sandbag to Shoulder
rest 2 mins x3
Sunday Strength+:
Every 2 mins x 6 - 12 10 8 6 4 2 reps Front Squat
4 sets -
8 Seated Dumbbell Press rest 30 sec
8 Supinated Barbell Rows rest 30 sec
15 Hammer Curls rest 2 mins
GYMNASTICS
We’re continuing to build on our toes-to-bar progress this week! Since our new Mainline training block includes plenty of push and pull work, we’ll use this week's gymnastics session to complement it with:
-Mobility, activation and strength for the hamstrings and hip flexors
-Core compression drills to strengthen your midline and prepare it for dynamic movements
-High bar practice, combining strict and kipping partner work
We’ll finish with targeted strength work designed to take your toes-to-bar to the next level.
HYBRID FITNESS
This week we are building some pace with some shorter running intervals, followed by a full body EMOM using ergs and bodyweight movements
MOBILITY
We continue to build on your foundation, by exploring greater depth, control, and fluidity within your movement. The emphasis remains on unlocking joint range and enhancing body awareness — this time through more refined mobility sequences, prolonged stretches, and dynamic flow-based drills that connect the hips, ankles, and thoracic spine.
We’ll focus on improving how your body moves through transitions, helping you access deeper squat positions and more efficient joint mechanics without forcing range. Expect guided breathwork, controlled mobility circuits, and active recovery techniques designed to restore balance and improve overall movement quality.
WEIGHTLIFTING
This is week in Weightlifting we are spending time working on Split Jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the back squat.
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: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running some 400s and 800s to your RPE from InnerFight.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE
Saturday
Time: All day
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Saturday
Time: All morning
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Monday:
Strength:
Every 90 Seconds x 8 - 1 Hang Squat Clean, 1 Squat Clean, 1 Front Squat (@ 70%)
Conditioning:
In a 1 minute window:
30 Double Unders
20 Russian Kettlebell Swings
rest 1 minute
1 minute Calories Assault Bike (+5 RPM)
rest 1 minute x 6
Tuesday:
Strength: 4 minute Density set of 2 strict Pull Ups
EMOM 8
Min 1 - 20 sec Ring Row isometric hold
Min 2 - 15 sec/side single arm Front Leaning Rest
Every 2 mins x 5 - 12 alternating Seesaw Rows + 5 Blackburns
Conditioning:
FOR TIME
6 rounds
10 Alternating KB Push Press
6 Burpee to Target
Wednesday:
Strength: Every 2 minutes x 5 3 Clean Pull + 3 Depth Drop Box Jump
Conditioning:
3 minute AMRAP:
2 Laps Car Park Run
12 Dumbbell Box step overs
AMRAP
Wallballs
rest 2 mins
20 Wall Balls
2 Laps Car Park Run
AMRAP
Box step over
rest 2 mins x3
Thursday:
Strength: Every 3 minutes x 4 - 15 Dumbbell Bench Press, rest 30 seconds
12 Dumbbell Reverse Fly
Every 75 seconds x 12
1 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Left)
2 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Right)
3 - 20 sec Tuck Hang
Conditioning:
12 minute AMRAP
15/12 Cal Row
ascending reps of
3-6-9 etc
Pull ups
Dumbbell Hang Clean
Friday:
Strength: Every 2 min x 6 - 1 Push Press, 3 Push Jerk
Every 90 seconds x 5
20 Seconds HandStand Hold , rest 10 sec, 20 Seconds Max Push Ups
Conditioning:
AMRAP 20 in Pairs
500m Ski
20 Barbell Thrusters
6 Shuttle runs
Saturday Sessions with Coach Eduan
Sunday Engine:
In a 6 minute window
2km/1.6km Assault Bike
AMRAP
10 Kettlebell Swings
10 Kettlebell Goblet Squat
rest 2 mins
1km/800m Row
AMRAP
10 alt V-Ups
10 Sandbag to Shoulder
rest 2 mins x3
Sunday Strength+:
Every 2 mins x 6 - 12 10 8 6 4 2 reps Front Squat
4 sets -
8 Seated Dumbbell Press rest 30 sec
8 Supinated Barbell Rows rest 30 sec
15 Hammer Curls rest 2 mins
GYMNASTICS
We’re continuing to build on our toes-to-bar progress this week! Since our new Mainline training block includes plenty of push and pull work, we’ll use this week's gymnastics session to complement it with:
-Mobility, activation and strength for the hamstrings and hip flexors
-Core compression drills to strengthen your midline and prepare it for dynamic movements
-High bar practice, combining strict and kipping partner work
We’ll finish with targeted strength work designed to take your toes-to-bar to the next level.
HYBRID FITNESS
This week we are building some pace with some shorter running intervals, followed by a full body EMOM using ergs and bodyweight movements
MOBILITY
We continue to build on your foundation, by exploring greater depth, control, and fluidity within your movement. The emphasis remains on unlocking joint range and enhancing body awareness — this time through more refined mobility sequences, prolonged stretches, and dynamic flow-based drills that connect the hips, ankles, and thoracic spine.
We’ll focus on improving how your body moves through transitions, helping you access deeper squat positions and more efficient joint mechanics without forcing range. Expect guided breathwork, controlled mobility circuits, and active recovery techniques designed to restore balance and improve overall movement quality.
WEIGHTLIFTING
This is week in Weightlifting we are spending time working on Split Jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the back squat.
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: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running some 400s and 800s to your RPE from InnerFight.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE
Saturday
Time: All day
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Saturday
Time: All morning
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Monday:
Strength:
Every 90 Seconds x 8 - 1 Hang Squat Clean, 1 Squat Clean, 1 Front Squat (@ 70%)
Conditioning:
In a 1 minute window:
30 Double Unders
20 Russian Kettlebell Swings
rest 1 minute
1 minute Calories Assault Bike (+5 RPM)
rest 1 minute x 6
Tuesday:
Strength: 4 minute Density set of 2 strict Pull Ups
EMOM 8
Min 1 - 20 sec Ring Row isometric hold
Min 2 - 15 sec/side single arm Front Leaning Rest
Every 2 mins x 5 - 12 alternating Seesaw Rows + 5 Blackburns
Conditioning:
FOR TIME
6 rounds
10 Alternating KB Push Press
6 Burpee to Target
Wednesday:
Strength: Every 2 minutes x 5 3 Clean Pull + 3 Depth Drop Box Jump
Conditioning:
3 minute AMRAP:
2 Laps Car Park Run
12 Dumbbell Box step overs
AMRAP
Wallballs
rest 2 mins
20 Wall Balls
2 Laps Car Park Run
AMRAP
Box step over
rest 2 mins x3
Thursday:
Strength: Every 3 minutes x 4 - 15 Dumbbell Bench Press, rest 30 seconds
12 Dumbbell Reverse Fly
Every 75 seconds x 12
1 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Left)
2 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Right)
3 - 20 sec Tuck Hang
Conditioning:
12 minute AMRAP
15/12 Cal Row
ascending reps of
3-6-9 etc
Pull ups
Dumbbell Hang Clean
Friday:
Strength: Every 2 min x 6 - 1 Push Press, 3 Push Jerk
Every 90 seconds x 5
20 Seconds HandStand Hold , rest 10 sec, 20 Seconds Max Push Ups
Conditioning:
AMRAP 20 in Pairs
500m Ski
20 Barbell Thrusters
6 Shuttle runs
Saturday Sessions with Coach Eduan
Sunday Engine:
In a 6 minute window
2km/1.6km Assault Bike
AMRAP
10 Kettlebell Swings
10 Kettlebell Goblet Squat
rest 2 mins
1km/800m Row
AMRAP
10 alt V-Ups
10 Sandbag to Shoulder
rest 2 mins x3
Sunday Strength+:
Every 2 mins x 6 - 12 10 8 6 4 2 reps Front Squat
4 sets -
8 Seated Dumbbell Press rest 30 sec
8 Supinated Barbell Rows rest 30 sec
15 Hammer Curls rest 2 mins
GYMNASTICS
We’re continuing to build on our toes-to-bar progress this week! Since our new Mainline training block includes plenty of push and pull work, we’ll use this week's gymnastics session to complement it with:
-Mobility, activation and strength for the hamstrings and hip flexors
-Core compression drills to strengthen your midline and prepare it for dynamic movements
-High bar practice, combining strict and kipping partner work
We’ll finish with targeted strength work designed to take your toes-to-bar to the next level.
HYBRID FITNESS
This week we are building some pace with some shorter running intervals, followed by a full body EMOM using ergs and bodyweight movements
MOBILITY
We continue to build on your foundation, by exploring greater depth, control, and fluidity within your movement. The emphasis remains on unlocking joint range and enhancing body awareness — this time through more refined mobility sequences, prolonged stretches, and dynamic flow-based drills that connect the hips, ankles, and thoracic spine.
We’ll focus on improving how your body moves through transitions, helping you access deeper squat positions and more efficient joint mechanics without forcing range. Expect guided breathwork, controlled mobility circuits, and active recovery techniques designed to restore balance and improve overall movement quality.
WEIGHTLIFTING
This is week in Weightlifting we are spending time working on Split Jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the back squat.
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: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running some 400s and 800s to your RPE from InnerFight.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE
Saturday
Time: All day
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
Saturday
Time: All morning
Location: The Oceanic Hotel
Session: Training Camp
This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.
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Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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