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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2 minutes x 5
1 Deadlift to 5 5 3 3 3 Zercher Squat
Conditioning:
Every 4 minutes x 5
10 DB Bench Press
10 TTB
Pool run
Tuesday:
Strength:
EMOM 8 - 1 Hang Power Clean
Every 3 minutes x 4
12 Floating Barbell Hip Thrust
Conditioning:
For time
30/24 cal ski
20 hang power clean
10 front rack reverse lunges
Wednesday:
Strength:
Every 75 seconds x 8 alternate between:
A: 6 seated Dumbbell Z-press
B: 3-5 strict pull ups
Conditioning:
Every 6 minutes x 4
21/18/15 cal Row
+
2 rounds
3 Burpee Pull Ups
4 Devil press
5 Dumbbell Push press
Thursday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Every 2 minutess x 6
A: 8 Dumbbell Split Squat/leg
B: 3-8 Strict Knees to Elbow
Conditioning:
20/16 cal bike
100 wall balls
20/16 cal bike
Friday:
Strength:
Every 2 minutes x 6
5 5 3 3 1 1 Close Grip Barbell Bench Press
EMOM 6
M1 - 15 Barbell Curl
M2 - 15 Dumbbell Skull Crushers
Conditioning:
In pairs
21 min AMRAP You Go I Go
1 lap car park run
10 STOH
10 C2B
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
15 min AMRAP ascending ladder:
2-4-6-etc
Cal Row
Wall Ball
Burpee
15 min AMRAP
10 shuttle runs
12 alt db snatch
10 box jump
Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 6
5 3 2 1 1 1 Deficit Deadlift
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..
See you there!
HYBRID FITNESS
This week we are hitting some tough intervals combining both running and erg work along with some sled work. We are building base for the upcoming Hyrox season
MOBILITY
This session targets the ankles, hips, shoulders, and upper thoracic spine through guided mobility and corrective exercises designed to improve joint range of motion, posture, and movement quality. Expect a mix of controlled flows, activation, and fixing movements that help reduce stiffness, enhance stability, and support better performance in daily life and training. Suitable for all levels, with an emphasis on moving well, not forcing range.
WEIGHTLIFTING
This week in weightlifting we are focusing on movement patterns.
Warming up with heavy kb swings, to reinforce full extension through the legs and glutes. Overhead carries to prime the shoulders.
Working on barbell timings of the pull, with some thrusters. Into power clean and push jerk EMOM.
Some heavy double deadlifts for gains.
Finishing with some KB gorilla rows and weighted planks, for that bullet proof back and core.
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: 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek (PM ONLY)
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:
3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery
4x
Cool Down
Walk back to IF and stretch
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 1km, 600m, and 400m which increase in pace as the distances decrease.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.
Sunday
Session: Burj to Burj
There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.
Monday:
Strength:
Every 2 minutes x 5
1 Deadlift to 5 5 3 3 3 Zercher Squat
Conditioning:
Every 4 minutes x 5
10 DB Bench Press
10 TTB
Pool run
Tuesday:
Strength:
EMOM 8 - 1 Hang Power Clean
Every 3 minutes x 4
12 Floating Barbell Hip Thrust
Conditioning:
For time
30/24 cal ski
20 hang power clean
10 front rack reverse lunges
Wednesday:
Strength:
Every 75 seconds x 8 alternate between:
A: 6 seated Dumbbell Z-press
B: 3-5 strict pull ups
Conditioning:
Every 6 minutes x 4
21/18/15 cal Row
+
2 rounds
3 Burpee Pull Ups
4 Devil press
5 Dumbbell Push press
Thursday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Every 2 minutess x 6
A: 8 Dumbbell Split Squat/leg
B: 3-8 Strict Knees to Elbow
Conditioning:
20/16 cal bike
100 wall balls
20/16 cal bike
Friday:
Strength:
Every 2 minutes x 6
5 5 3 3 1 1 Close Grip Barbell Bench Press
EMOM 6
M1 - 15 Barbell Curl
M2 - 15 Dumbbell Skull Crushers
Conditioning:
In pairs
21 min AMRAP You Go I Go
1 lap car park run
10 STOH
10 C2B
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
15 min AMRAP ascending ladder:
2-4-6-etc
Cal Row
Wall Ball
Burpee
15 min AMRAP
10 shuttle runs
12 alt db snatch
10 box jump
Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 6
5 3 2 1 1 1 Deficit Deadlift
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..
See you there!
HYBRID FITNESS
This week we are hitting some tough intervals combining both running and erg work along with some sled work. We are building base for the upcoming Hyrox season
MOBILITY
This session targets the ankles, hips, shoulders, and upper thoracic spine through guided mobility and corrective exercises designed to improve joint range of motion, posture, and movement quality. Expect a mix of controlled flows, activation, and fixing movements that help reduce stiffness, enhance stability, and support better performance in daily life and training. Suitable for all levels, with an emphasis on moving well, not forcing range.
WEIGHTLIFTING
This week in weightlifting we are focusing on movement patterns.
Warming up with heavy kb swings, to reinforce full extension through the legs and glutes. Overhead carries to prime the shoulders.
Working on barbell timings of the pull, with some thrusters. Into power clean and push jerk EMOM.
Some heavy double deadlifts for gains.
Finishing with some KB gorilla rows and weighted planks, for that bullet proof back and core.
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: 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek (PM ONLY)
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:
3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery
4x
Cool Down
Walk back to IF and stretch
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 1km, 600m, and 400m which increase in pace as the distances decrease.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.
Sunday
Session: Burj to Burj
There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.
Monday:
Strength:
Every 2 minutes x 5
1 Deadlift to 5 5 3 3 3 Zercher Squat
Conditioning:
Every 4 minutes x 5
10 DB Bench Press
10 TTB
Pool run
Tuesday:
Strength:
EMOM 8 - 1 Hang Power Clean
Every 3 minutes x 4
12 Floating Barbell Hip Thrust
Conditioning:
For time
30/24 cal ski
20 hang power clean
10 front rack reverse lunges
Wednesday:
Strength:
Every 75 seconds x 8 alternate between:
A: 6 seated Dumbbell Z-press
B: 3-5 strict pull ups
Conditioning:
Every 6 minutes x 4
21/18/15 cal Row
+
2 rounds
3 Burpee Pull Ups
4 Devil press
5 Dumbbell Push press
Thursday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Every 2 minutess x 6
A: 8 Dumbbell Split Squat/leg
B: 3-8 Strict Knees to Elbow
Conditioning:
20/16 cal bike
100 wall balls
20/16 cal bike
Friday:
Strength:
Every 2 minutes x 6
5 5 3 3 1 1 Close Grip Barbell Bench Press
EMOM 6
M1 - 15 Barbell Curl
M2 - 15 Dumbbell Skull Crushers
Conditioning:
In pairs
21 min AMRAP You Go I Go
1 lap car park run
10 STOH
10 C2B
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
15 min AMRAP ascending ladder:
2-4-6-etc
Cal Row
Wall Ball
Burpee
15 min AMRAP
10 shuttle runs
12 alt db snatch
10 box jump
Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 6
5 3 2 1 1 1 Deficit Deadlift
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..
See you there!
HYBRID FITNESS
This week we are hitting some tough intervals combining both running and erg work along with some sled work. We are building base for the upcoming Hyrox season
MOBILITY
This session targets the ankles, hips, shoulders, and upper thoracic spine through guided mobility and corrective exercises designed to improve joint range of motion, posture, and movement quality. Expect a mix of controlled flows, activation, and fixing movements that help reduce stiffness, enhance stability, and support better performance in daily life and training. Suitable for all levels, with an emphasis on moving well, not forcing range.
WEIGHTLIFTING
This week in weightlifting we are focusing on movement patterns.
Warming up with heavy kb swings, to reinforce full extension through the legs and glutes. Overhead carries to prime the shoulders.
Working on barbell timings of the pull, with some thrusters. Into power clean and push jerk EMOM.
Some heavy double deadlifts for gains.
Finishing with some KB gorilla rows and weighted planks, for that bullet proof back and core.
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: 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek (PM ONLY)
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:
3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery
4x
Cool Down
Walk back to IF and stretch
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 1km, 600m, and 400m which increase in pace as the distances decrease.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.
Sunday
Session: Burj to Burj
There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.
Monday:
Strength:
Every 2 minutes x 5
1 Deadlift to 5 5 3 3 3 Zercher Squat
Conditioning:
Every 4 minutes x 5
10 DB Bench Press
10 TTB
Pool run
Tuesday:
Strength:
EMOM 8 - 1 Hang Power Clean
Every 3 minutes x 4
12 Floating Barbell Hip Thrust
Conditioning:
For time
30/24 cal ski
20 hang power clean
10 front rack reverse lunges
Wednesday:
Strength:
Every 75 seconds x 8 alternate between:
A: 6 seated Dumbbell Z-press
B: 3-5 strict pull ups
Conditioning:
Every 6 minutes x 4
21/18/15 cal Row
+
2 rounds
3 Burpee Pull Ups
4 Devil press
5 Dumbbell Push press
Thursday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Every 2 minutess x 6
A: 8 Dumbbell Split Squat/leg
B: 3-8 Strict Knees to Elbow
Conditioning:
20/16 cal bike
100 wall balls
20/16 cal bike
Friday:
Strength:
Every 2 minutes x 6
5 5 3 3 1 1 Close Grip Barbell Bench Press
EMOM 6
M1 - 15 Barbell Curl
M2 - 15 Dumbbell Skull Crushers
Conditioning:
In pairs
21 min AMRAP You Go I Go
1 lap car park run
10 STOH
10 C2B
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
15 min AMRAP ascending ladder:
2-4-6-etc
Cal Row
Wall Ball
Burpee
15 min AMRAP
10 shuttle runs
12 alt db snatch
10 box jump
Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 6
5 3 2 1 1 1 Deficit Deadlift
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..
See you there!
HYBRID FITNESS
This week we are hitting some tough intervals combining both running and erg work along with some sled work. We are building base for the upcoming Hyrox season
MOBILITY
This session targets the ankles, hips, shoulders, and upper thoracic spine through guided mobility and corrective exercises designed to improve joint range of motion, posture, and movement quality. Expect a mix of controlled flows, activation, and fixing movements that help reduce stiffness, enhance stability, and support better performance in daily life and training. Suitable for all levels, with an emphasis on moving well, not forcing range.
WEIGHTLIFTING
This week in weightlifting we are focusing on movement patterns.
Warming up with heavy kb swings, to reinforce full extension through the legs and glutes. Overhead carries to prime the shoulders.
Working on barbell timings of the pull, with some thrusters. Into power clean and push jerk EMOM.
Some heavy double deadlifts for gains.
Finishing with some KB gorilla rows and weighted planks, for that bullet proof back and core.
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: 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek (PM ONLY)
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:
3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery
4x
Cool Down
Walk back to IF and stretch
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 1km, 600m, and 400m which increase in pace as the distances decrease.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.
Sunday
Session: Burj to Burj
There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.
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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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