Mental Toughness: Thrive Under Pressure

Rob Jones

Mar 4, 2025

Monday:

‍

Strength:

Every 30 sec x 20 - 1 power Clean 70% of max

‍

Conditioning:

6 min AMRAP in pairs - YGIG

12/9 Cal assault bike

5 Clean & Jerk

5 Burpees over bar

Rest 2 mins x 4

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 6 - 30 sec banded strict pull-ups

B) Every 2 mins x 4 - 15 supinated barbell bent over row

C) Every 90 sec x 6

1: 8/8 goblet split squat

2: 3-5 strict knee to elbow + 20 sec hollow hold

‍

Conditioning:

EMOM x 5 - 45 sec easy row / 15 sec hard effort

Rest 2 mins

1000m Row for time

‍

Wednesday:

Strength:

Every 2 mins x 5 - 5 back squat @ 30x1 Building

‍

Conditioning:

In a 5-minute window

Park Run

Then AMRAP

15 Wall balls

15 Box jump over

30 Double unders

Rest 2 mins x 4

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 4 - 16 alt zercher reverse lunges

B) EMOM x 16

1: 12 Alt KB push press

2: 20 sec HS hold

3: 20 sec chin over bar hold

4: 12 Alt Gorilla Rows

‍

Conditioning:

FOR TIME

10 sandbag reverse lunges

5 Rope Climbs

10 sandbag reverse lunges

4 Rope Climbs

10 sandbag reverse lunges

3 Rope Climbs

10 sandbag reverse lunges

2 Rope Climbs

10 sandbag reverse lunges

1 Rope Climbs

‍

Friday:

‍

Strength:

A) EMOM x 8 - 3/5 Dips

‍

Conditioning:

A Ski and DBs are all that will be required for Therapy! See you on the floor!

Triathlon

Swimming

Race Prep

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

This weekend is designed to improve shoulder and upper back mobility for stronger, more controlled overhead movement. Whether you’re lifting, reaching, or working on posture, these sessions target restrictions in the shoulders, lats, and thoracic spine to help you move with greater ease, stability, and range of motion. Ideal for individuals seeking to improve performance or alleviate discomfort in overhead positions.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.

Triathlon

Swimming

Race Prep

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

Entrance fee

‍

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

Triathlon

Swimming

Race Prep

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over some 500m repeats off a 90 sec rest.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
10X
1min @ 8RPE; 2mins recovery

3mins easy jog

8X
30secs @ 9/10; 1min recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

Option 1:
Out and back route towards the canal path (as long as required)

Option 2:
Pace progression ramps (90mins)
10mins easy
4X
5mins @ 5/10
5mins @ 6/10
5mins @ 7/10
5mins easy/recovery
(last 5mins as cool down)

Triathlon

Swimming

Race Prep

Monday:

‍

Strength:

Every 30 sec x 20 - 1 power Clean 70% of max

‍

Conditioning:

6 min AMRAP in pairs - YGIG

12/9 Cal assault bike

5 Clean & Jerk

5 Burpees over bar

Rest 2 mins x 4

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 6 - 30 sec banded strict pull-ups

B) Every 2 mins x 4 - 15 supinated barbell bent over row

C) Every 90 sec x 6

1: 8/8 goblet split squat

2: 3-5 strict knee to elbow + 20 sec hollow hold

‍

Conditioning:

EMOM x 5 - 45 sec easy row / 15 sec hard effort

Rest 2 mins

1000m Row for time

‍

Wednesday:

Strength:

Every 2 mins x 5 - 5 back squat @ 30x1 Building

‍

Conditioning:

In a 5-minute window

Park Run

Then AMRAP

15 Wall balls

15 Box jump over

30 Double unders

Rest 2 mins x 4

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 4 - 16 alt zercher reverse lunges

B) EMOM x 16

1: 12 Alt KB push press

2: 20 sec HS hold

3: 20 sec chin over bar hold

4: 12 Alt Gorilla Rows

‍

Conditioning:

FOR TIME

10 sandbag reverse lunges

5 Rope Climbs

10 sandbag reverse lunges

4 Rope Climbs

10 sandbag reverse lunges

3 Rope Climbs

10 sandbag reverse lunges

2 Rope Climbs

10 sandbag reverse lunges

1 Rope Climbs

‍

Friday:

‍

Strength:

A) EMOM x 8 - 3/5 Dips

‍

Conditioning:

A Ski and DBs are all that will be required for Therapy! See you on the floor!

Triathlon

Swimming

Race Prep

GYMNASTICS

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.

Triathlon

Swimming

Race Prep

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

Entrance fee

‍

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

Triathlon

Swimming

Race Prep

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over some 500m repeats off a 90 sec rest.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
10X
1min @ 8RPE; 2mins recovery

3mins easy jog

8X
30secs @ 9/10; 1min recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

Option 1:
Out and back route towards the canal path (as long as required)

Option 2:
Pace progression ramps (90mins)
10mins easy
4X
5mins @ 5/10
5mins @ 6/10
5mins @ 7/10
5mins easy/recovery
(last 5mins as cool down)

Triathlon

Swimming

Race Prep

Monday:

‍

Strength:

Every 30 sec x 20 - 1 power Clean 70% of max

‍

Conditioning:

6 min AMRAP in pairs - YGIG

12/9 Cal assault bike

5 Clean & Jerk

5 Burpees over bar

Rest 2 mins x 4

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 6 - 30 sec banded strict pull-ups

B) Every 2 mins x 4 - 15 supinated barbell bent over row

C) Every 90 sec x 6

1: 8/8 goblet split squat

2: 3-5 strict knee to elbow + 20 sec hollow hold

‍

Conditioning:

EMOM x 5 - 45 sec easy row / 15 sec hard effort

Rest 2 mins

1000m Row for time

‍

Wednesday:

Strength:

Every 2 mins x 5 - 5 back squat @ 30x1 Building

‍

Conditioning:

In a 5-minute window

Park Run

Then AMRAP

15 Wall balls

15 Box jump over

30 Double unders

Rest 2 mins x 4

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 4 - 16 alt zercher reverse lunges

B) EMOM x 16

1: 12 Alt KB push press

2: 20 sec HS hold

3: 20 sec chin over bar hold

4: 12 Alt Gorilla Rows

‍

Conditioning:

FOR TIME

10 sandbag reverse lunges

5 Rope Climbs

10 sandbag reverse lunges

4 Rope Climbs

10 sandbag reverse lunges

3 Rope Climbs

10 sandbag reverse lunges

2 Rope Climbs

10 sandbag reverse lunges

1 Rope Climbs

‍

Friday:

‍

Strength:

A) EMOM x 8 - 3/5 Dips

‍

Conditioning:

A Ski and DBs are all that will be required for Therapy! See you on the floor!

Triathlon

Swimming

Race Prep

GYMNASTICS

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.

Triathlon

Swimming

Race Prep

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

Entrance fee

‍

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

Triathlon

Swimming

Race Prep

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over some 500m repeats off a 90 sec rest.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
10X
1min @ 8RPE; 2mins recovery

3mins easy jog

8X
30secs @ 9/10; 1min recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

Option 1:
Out and back route towards the canal path (as long as required)

Option 2:
Pace progression ramps (90mins)
10mins easy
4X
5mins @ 5/10
5mins @ 6/10
5mins @ 7/10
5mins easy/recovery
(last 5mins as cool down)

Triathlon

Swimming

Race Prep

Monday:

‍

Strength:

Every 30 sec x 20 - 1 power Clean 70% of max

‍

Conditioning:

6 min AMRAP in pairs - YGIG

12/9 Cal assault bike

5 Clean & Jerk

5 Burpees over bar

Rest 2 mins x 4

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 6 - 30 sec banded strict pull-ups

B) Every 2 mins x 4 - 15 supinated barbell bent over row

C) Every 90 sec x 6

1: 8/8 goblet split squat

2: 3-5 strict knee to elbow + 20 sec hollow hold

‍

Conditioning:

EMOM x 5 - 45 sec easy row / 15 sec hard effort

Rest 2 mins

1000m Row for time

‍

Wednesday:

Strength:

Every 2 mins x 5 - 5 back squat @ 30x1 Building

‍

Conditioning:

In a 5-minute window

Park Run

Then AMRAP

15 Wall balls

15 Box jump over

30 Double unders

Rest 2 mins x 4

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 4 - 16 alt zercher reverse lunges

B) EMOM x 16

1: 12 Alt KB push press

2: 20 sec HS hold

3: 20 sec chin over bar hold

4: 12 Alt Gorilla Rows

‍

Conditioning:

FOR TIME

10 sandbag reverse lunges

5 Rope Climbs

10 sandbag reverse lunges

4 Rope Climbs

10 sandbag reverse lunges

3 Rope Climbs

10 sandbag reverse lunges

2 Rope Climbs

10 sandbag reverse lunges

1 Rope Climbs

‍

Friday:

‍

Strength:

A) EMOM x 8 - 3/5 Dips

‍

Conditioning:

A Ski and DBs are all that will be required for Therapy! See you on the floor!

Triathlon

Swimming

Race Prep

GYMNASTICS

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.

Triathlon

Swimming

Race Prep

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

Entrance fee

‍

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

Triathlon

Swimming

Race Prep

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over some 500m repeats off a 90 sec rest.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
10X
1min @ 8RPE; 2mins recovery

3mins easy jog

8X
30secs @ 9/10; 1min recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

Option 1:
Out and back route towards the canal path (as long as required)

Option 2:
Pace progression ramps (90mins)
10mins easy
4X
5mins @ 5/10
5mins @ 6/10
5mins @ 7/10
5mins easy/recovery
(last 5mins as cool down)

Triathlon

Swimming

Race Prep

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