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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2 mins x 5
6 6 6 12 12 Dual Dumbbell Push Press
Conditioning:
In Pairs
In a 5-minute window
3 alt rounds
P1 - 15 wall balls
P2 - 1 lap Car Park run
AMRAP cal Ski
Rest 2 mins x4
Tuesday:
Strength:
Every 2 mins x 8
1 Hang Squat Clean
1 Front squat
EMOM 8
M1 - 20 sec Chin Over Bar Hold
M2 - 20 sec Kipping Pull-Up
Conditioning:
AMRAP 9
6 Hang Squat Cleans
12 Pull-ups
Wednesday:
Strength:
EMOM 12
M1 - 8-10 Knee Raises
M2 - 30 sec Hollow flutter kicks
M3 - 3-5 Dips
M4 - 20 sec Piked Handstand Hold on box
Conditioning:
90 sec on, 90 sec off
A) ass bike @ + 5rpm 3k pace
B) AMRAP
6 TTB
6 Box Jump Over
C) AMRAP
5 burpees
10 alt forward lunges
x3
Thursday:
Strength:
Every 2 mins x 5
5 5 5 3 3 Deadlift
Conditioning:
FOR TIME
500m row
20 Deadlift
Park Run
10 Deadlift
Friday:
Strength:
Every 2 mins x 5
3 sets 6 alt Barbell back rack reverse lunge
2 sets 12 alt Barbell back rack reverse lunges
Conditioning:
In Pairs
AMRAP 20
50/40 Cal Ass Bike
6 Rope Climb
4 length SB Bear Hug Carry
60 KB STOH
Saturday with Coach Nick
Saturday and Sunday Strength:
Every 2:30 mins x 5
8 8 8 10 20 Barbell Hip Thrust from the Box
Every 2 mins x 4
5/5 FFE barbell split squat
EMOM 9
M1 - 40 sec barbell strict press
M2 - 40 sec bent-over bb row
M3 - 40 sec walking lunges
Sunday Sweat:
In a 5-minute window
2000/1600m C2 bike
AMRAP
15 wall balls
15 push-ups
Rest 2 mins
1000m/800m row
AMRAP
10 Burpee Over Rower
15 Russian swings
Rest 2 mins
1000/800m ski
AMRAP
10 Jump Squats
10 V-ups
rest 2 mins x 2
GYMNASTICS
Enjoyed headstands in class last week? This week we’re going upside down again with handstand walks.
As usual, we’ll start with headstands to work on body shapes, positional awareness and balance. We will then move to the wall with handstand walk specific work before trying handstand walks with a buddy and on our own if we feel ready!
HYBRID FITNESS
This week we are focused on some more sled work and a long amrap for the hybrid sesson.
MOBILITY
Move better, feel better. this session focuses on hip mobility, movement quality and lower body health to help you move more freely, improve your range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Weightlifting we are starting with snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into power snatch EMOM. Bear complex, power clean + front squat + push press + back squat + push press. Finishing on triples on the front 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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 mins x 5
6 6 6 12 12 Dual Dumbbell Push Press
Conditioning:
In Pairs
In a 5-minute window
3 alt rounds
P1 - 15 wall balls
P2 - 1 lap Car Park run
AMRAP cal Ski
Rest 2 mins x4
Tuesday:
Strength:
Every 2 mins x 8
1 Hang Squat Clean
1 Front squat
EMOM 8
M1 - 20 sec Chin Over Bar Hold
M2 - 20 sec Kipping Pull-Up
Conditioning:
AMRAP 9
6 Hang Squat Cleans
12 Pull-ups
Wednesday:
Strength:
EMOM 12
M1 - 8-10 Knee Raises
M2 - 30 sec Hollow flutter kicks
M3 - 3-5 Dips
M4 - 20 sec Piked Handstand Hold on box
Conditioning:
90 sec on, 90 sec off
A) ass bike @ + 5rpm 3k pace
B) AMRAP
6 TTB
6 Box Jump Over
C) AMRAP
5 burpees
10 alt forward lunges
x3
Thursday:
Strength:
Every 2 mins x 5
5 5 5 3 3 Deadlift
Conditioning:
FOR TIME
500m row
20 Deadlift
Park Run
10 Deadlift
Friday:
Strength:
Every 2 mins x 5
3 sets 6 alt Barbell back rack reverse lunge
2 sets 12 alt Barbell back rack reverse lunges
Conditioning:
In Pairs
AMRAP 20
50/40 Cal Ass Bike
6 Rope Climb
4 length SB Bear Hug Carry
60 KB STOH
Saturday with Coach Nick
Saturday and Sunday Strength:
Every 2:30 mins x 5
8 8 8 10 20 Barbell Hip Thrust from the Box
Every 2 mins x 4
5/5 FFE barbell split squat
EMOM 9
M1 - 40 sec barbell strict press
M2 - 40 sec bent-over bb row
M3 - 40 sec walking lunges
Sunday Sweat:
In a 5-minute window
2000/1600m C2 bike
AMRAP
15 wall balls
15 push-ups
Rest 2 mins
1000m/800m row
AMRAP
10 Burpee Over Rower
15 Russian swings
Rest 2 mins
1000/800m ski
AMRAP
10 Jump Squats
10 V-ups
rest 2 mins x 2
GYMNASTICS
Enjoyed headstands in class last week? This week we’re going upside down again with handstand walks.
As usual, we’ll start with headstands to work on body shapes, positional awareness and balance. We will then move to the wall with handstand walk specific work before trying handstand walks with a buddy and on our own if we feel ready!
HYBRID FITNESS
This week we are focused on some more sled work and a long amrap for the hybrid sesson.
MOBILITY
Move better, feel better. this session focuses on hip mobility, movement quality and lower body health to help you move more freely, improve your range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Weightlifting we are starting with snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into power snatch EMOM. Bear complex, power clean + front squat + push press + back squat + push press. Finishing on triples on the front 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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 mins x 5
6 6 6 12 12 Dual Dumbbell Push Press
Conditioning:
In Pairs
In a 5-minute window
3 alt rounds
P1 - 15 wall balls
P2 - 1 lap Car Park run
AMRAP cal Ski
Rest 2 mins x4
Tuesday:
Strength:
Every 2 mins x 8
1 Hang Squat Clean
1 Front squat
EMOM 8
M1 - 20 sec Chin Over Bar Hold
M2 - 20 sec Kipping Pull-Up
Conditioning:
AMRAP 9
6 Hang Squat Cleans
12 Pull-ups
Wednesday:
Strength:
EMOM 12
M1 - 8-10 Knee Raises
M2 - 30 sec Hollow flutter kicks
M3 - 3-5 Dips
M4 - 20 sec Piked Handstand Hold on box
Conditioning:
90 sec on, 90 sec off
A) ass bike @ + 5rpm 3k pace
B) AMRAP
6 TTB
6 Box Jump Over
C) AMRAP
5 burpees
10 alt forward lunges
x3
Thursday:
Strength:
Every 2 mins x 5
5 5 5 3 3 Deadlift
Conditioning:
FOR TIME
500m row
20 Deadlift
Park Run
10 Deadlift
Friday:
Strength:
Every 2 mins x 5
3 sets 6 alt Barbell back rack reverse lunge
2 sets 12 alt Barbell back rack reverse lunges
Conditioning:
In Pairs
AMRAP 20
50/40 Cal Ass Bike
6 Rope Climb
4 length SB Bear Hug Carry
60 KB STOH
Saturday with Coach Nick
Saturday and Sunday Strength:
Every 2:30 mins x 5
8 8 8 10 20 Barbell Hip Thrust from the Box
Every 2 mins x 4
5/5 FFE barbell split squat
EMOM 9
M1 - 40 sec barbell strict press
M2 - 40 sec bent-over bb row
M3 - 40 sec walking lunges
Sunday Sweat:
In a 5-minute window
2000/1600m C2 bike
AMRAP
15 wall balls
15 push-ups
Rest 2 mins
1000m/800m row
AMRAP
10 Burpee Over Rower
15 Russian swings
Rest 2 mins
1000/800m ski
AMRAP
10 Jump Squats
10 V-ups
rest 2 mins x 2
GYMNASTICS
Enjoyed headstands in class last week? This week we’re going upside down again with handstand walks.
As usual, we’ll start with headstands to work on body shapes, positional awareness and balance. We will then move to the wall with handstand walk specific work before trying handstand walks with a buddy and on our own if we feel ready!
HYBRID FITNESS
This week we are focused on some more sled work and a long amrap for the hybrid sesson.
MOBILITY
Move better, feel better. this session focuses on hip mobility, movement quality and lower body health to help you move more freely, improve your range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Weightlifting we are starting with snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into power snatch EMOM. Bear complex, power clean + front squat + push press + back squat + push press. Finishing on triples on the front 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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 mins x 5
6 6 6 12 12 Dual Dumbbell Push Press
Conditioning:
In Pairs
In a 5-minute window
3 alt rounds
P1 - 15 wall balls
P2 - 1 lap Car Park run
AMRAP cal Ski
Rest 2 mins x4
Tuesday:
Strength:
Every 2 mins x 8
1 Hang Squat Clean
1 Front squat
EMOM 8
M1 - 20 sec Chin Over Bar Hold
M2 - 20 sec Kipping Pull-Up
Conditioning:
AMRAP 9
6 Hang Squat Cleans
12 Pull-ups
Wednesday:
Strength:
EMOM 12
M1 - 8-10 Knee Raises
M2 - 30 sec Hollow flutter kicks
M3 - 3-5 Dips
M4 - 20 sec Piked Handstand Hold on box
Conditioning:
90 sec on, 90 sec off
A) ass bike @ + 5rpm 3k pace
B) AMRAP
6 TTB
6 Box Jump Over
C) AMRAP
5 burpees
10 alt forward lunges
x3
Thursday:
Strength:
Every 2 mins x 5
5 5 5 3 3 Deadlift
Conditioning:
FOR TIME
500m row
20 Deadlift
Park Run
10 Deadlift
Friday:
Strength:
Every 2 mins x 5
3 sets 6 alt Barbell back rack reverse lunge
2 sets 12 alt Barbell back rack reverse lunges
Conditioning:
In Pairs
AMRAP 20
50/40 Cal Ass Bike
6 Rope Climb
4 length SB Bear Hug Carry
60 KB STOH
Saturday with Coach Nick
Saturday and Sunday Strength:
Every 2:30 mins x 5
8 8 8 10 20 Barbell Hip Thrust from the Box
Every 2 mins x 4
5/5 FFE barbell split squat
EMOM 9
M1 - 40 sec barbell strict press
M2 - 40 sec bent-over bb row
M3 - 40 sec walking lunges
Sunday Sweat:
In a 5-minute window
2000/1600m C2 bike
AMRAP
15 wall balls
15 push-ups
Rest 2 mins
1000m/800m row
AMRAP
10 Burpee Over Rower
15 Russian swings
Rest 2 mins
1000/800m ski
AMRAP
10 Jump Squats
10 V-ups
rest 2 mins x 2
GYMNASTICS
Enjoyed headstands in class last week? This week we’re going upside down again with handstand walks.
As usual, we’ll start with headstands to work on body shapes, positional awareness and balance. We will then move to the wall with handstand walk specific work before trying handstand walks with a buddy and on our own if we feel ready!
HYBRID FITNESS
This week we are focused on some more sled work and a long amrap for the hybrid sesson.
MOBILITY
Move better, feel better. this session focuses on hip mobility, movement quality and lower body health to help you move more freely, improve your range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Weightlifting we are starting with snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into power snatch EMOM. Bear complex, power clean + front squat + push press + back squat + push press. Finishing on triples on the front 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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
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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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