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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. 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:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
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:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
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
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
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:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. 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:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
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:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
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
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
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:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. 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:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
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:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
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
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
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:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. 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:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
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:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
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
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
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:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
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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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