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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
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 Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
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
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
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 some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
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 Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
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
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
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 some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
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 Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
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
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
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 some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
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 Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
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
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
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 some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
.avif)
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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