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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Emom 10
1 hang snatch pull
1 hang power snatch
1 low hang power snatch
Conditioning:
In pairs you go i go alternating rounds
AMRAP 8
9/6 cal ski
5 Hang Power Snatch
rest 2 mins
AMRAP 8
9/6 cal Ski
5 hang Power clean
rest 2 mins
AMRAP 8
9/6 cal Ski
5 Deadlift
Tuesday:
Strength:
Every 2 minutes x 4
6 Seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between
A: 10 Meadows row/arm
B: 10 Dumbbell chest fly
EMOM x 6 alternate between
A: 30 sec banded tricep extension
B: 30 sec dumbbell curl
Conditioning:
FOR TIME
30-20-10
Alternating Kettlebell Push Press
Alternating Gorilla Row
100 DU after each round
Wednesday:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
Every 7 minutes x 4
30/20 cal Assault Bike
25 Wall Balls
Pool run
25 Wall Balls
Thursday:
Strength:
Every 45 sec x 4
5 Hollow/Arch reps
Every 45 sec x 4
5 Beat Swing
Every 45 sec x 4
5 Beat Swing/Partial pull up
Every 45 sec x 4
5 Kipping pull up/c2b
Every 2 mins x 5
15 15 12 12 10 floating Barbell Hip Thrusts
Conditioning:
For Time
12 Burpee Pull Ups
24 box Jump over
36/28 cal row
Friday:
Strength:
Every 90 seconds x 10
A: 5/5 DB Low Box Step Ups
B: 3-5 kneeling Plyo Push Up
Conditioning:
In a 18 minute window
1 mile run for time
in the remaining time establish a 1 rep max Bench Press
Saturday:
Saturday Session with Coach Dan
Sunday Sweat:
Every 10 mins x 4
Park Run
20 wall balls
1km/800m Assault bike
30 KB Swing (24/20)
AMRAP line facing burpee
every round start on a different movement
Sunday Strength:
Every 90 seconds x 5
1 Barbell Overhead Press build to a max
+
1 set AMRAP @ 85%
Every 2 minutes x 8
A: 10 Pendlay Rows
B: 8/8 single arm Dumbbell Push Press
Every 2 minutes x 6
4 4 4 2 2 2 Sumo Deadlift
GYMNASTICS
This week we will begin by retesting our strict pull ups. We will then move through some strength work followed by kipping or butterfly 🦋 practice. See you there!
HYBRID FITNESS
This week we are hitting some mixed duration intervals, starting longer and easier and ramping the intensity as the work duration comes down.
MOBILITY
This session builds on the foundational mobility and corrective work introduced in the first session. We’ll continue to address the ankles, hips, shoulders, and upper thoracic spine, but with more integrated, full-body patterns and slightly longer ranges under control. Expect deeper transitions between positions, increased emphasis on coordination and load tolerance, and mobility drills that challenge stability as range of motion improves. The session introduces more dynamic flows and resisted activation to help transfer mobility into strength and real-world movement. As always, the focus remains on quality of movement, smooth control, and choosing ranges that are earned—not forced.
WEIGHTLIFTING
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 power cleans. Finishing with clean pulls 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: 5:59pm
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:
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
60 sec recovery
x4
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
30 sec recovery
x4
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 fast 400s and 200s. See you out there!
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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Cool down into coffee at Common Grounds.
Monday:
Strength:
Emom 10
1 hang snatch pull
1 hang power snatch
1 low hang power snatch
Conditioning:
In pairs you go i go alternating rounds
AMRAP 8
9/6 cal ski
5 Hang Power Snatch
rest 2 mins
AMRAP 8
9/6 cal Ski
5 hang Power clean
rest 2 mins
AMRAP 8
9/6 cal Ski
5 Deadlift
Tuesday:
Strength:
Every 2 minutes x 4
6 Seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between
A: 10 Meadows row/arm
B: 10 Dumbbell chest fly
EMOM x 6 alternate between
A: 30 sec banded tricep extension
B: 30 sec dumbbell curl
Conditioning:
FOR TIME
30-20-10
Alternating Kettlebell Push Press
Alternating Gorilla Row
100 DU after each round
Wednesday:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
Every 7 minutes x 4
30/20 cal Assault Bike
25 Wall Balls
Pool run
25 Wall Balls
Thursday:
Strength:
Every 45 sec x 4
5 Hollow/Arch reps
Every 45 sec x 4
5 Beat Swing
Every 45 sec x 4
5 Beat Swing/Partial pull up
Every 45 sec x 4
5 Kipping pull up/c2b
Every 2 mins x 5
15 15 12 12 10 floating Barbell Hip Thrusts
Conditioning:
For Time
12 Burpee Pull Ups
24 box Jump over
36/28 cal row
Friday:
Strength:
Every 90 seconds x 10
A: 5/5 DB Low Box Step Ups
B: 3-5 kneeling Plyo Push Up
Conditioning:
In a 18 minute window
1 mile run for time
in the remaining time establish a 1 rep max Bench Press
Saturday:
Saturday Session with Coach Dan
Sunday Sweat:
Every 10 mins x 4
Park Run
20 wall balls
1km/800m Assault bike
30 KB Swing (24/20)
AMRAP line facing burpee
every round start on a different movement
Sunday Strength:
Every 90 seconds x 5
1 Barbell Overhead Press build to a max
+
1 set AMRAP @ 85%
Every 2 minutes x 8
A: 10 Pendlay Rows
B: 8/8 single arm Dumbbell Push Press
Every 2 minutes x 6
4 4 4 2 2 2 Sumo Deadlift
GYMNASTICS
This week we will begin by retesting our strict pull ups. We will then move through some strength work followed by kipping or butterfly 🦋 practice. See you there!
HYBRID FITNESS
This week we are hitting some mixed duration intervals, starting longer and easier and ramping the intensity as the work duration comes down.
MOBILITY
This session builds on the foundational mobility and corrective work introduced in the first session. We’ll continue to address the ankles, hips, shoulders, and upper thoracic spine, but with more integrated, full-body patterns and slightly longer ranges under control. Expect deeper transitions between positions, increased emphasis on coordination and load tolerance, and mobility drills that challenge stability as range of motion improves. The session introduces more dynamic flows and resisted activation to help transfer mobility into strength and real-world movement. As always, the focus remains on quality of movement, smooth control, and choosing ranges that are earned—not forced.
WEIGHTLIFTING
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 power cleans. Finishing with clean pulls 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: 5:59pm
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:
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
60 sec recovery
x4
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
30 sec recovery
x4
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 fast 400s and 200s. See you out there!
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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Cool down into coffee at Common Grounds.
Monday:
Strength:
Emom 10
1 hang snatch pull
1 hang power snatch
1 low hang power snatch
Conditioning:
In pairs you go i go alternating rounds
AMRAP 8
9/6 cal ski
5 Hang Power Snatch
rest 2 mins
AMRAP 8
9/6 cal Ski
5 hang Power clean
rest 2 mins
AMRAP 8
9/6 cal Ski
5 Deadlift
Tuesday:
Strength:
Every 2 minutes x 4
6 Seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between
A: 10 Meadows row/arm
B: 10 Dumbbell chest fly
EMOM x 6 alternate between
A: 30 sec banded tricep extension
B: 30 sec dumbbell curl
Conditioning:
FOR TIME
30-20-10
Alternating Kettlebell Push Press
Alternating Gorilla Row
100 DU after each round
Wednesday:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
Every 7 minutes x 4
30/20 cal Assault Bike
25 Wall Balls
Pool run
25 Wall Balls
Thursday:
Strength:
Every 45 sec x 4
5 Hollow/Arch reps
Every 45 sec x 4
5 Beat Swing
Every 45 sec x 4
5 Beat Swing/Partial pull up
Every 45 sec x 4
5 Kipping pull up/c2b
Every 2 mins x 5
15 15 12 12 10 floating Barbell Hip Thrusts
Conditioning:
For Time
12 Burpee Pull Ups
24 box Jump over
36/28 cal row
Friday:
Strength:
Every 90 seconds x 10
A: 5/5 DB Low Box Step Ups
B: 3-5 kneeling Plyo Push Up
Conditioning:
In a 18 minute window
1 mile run for time
in the remaining time establish a 1 rep max Bench Press
Saturday:
Saturday Session with Coach Dan
Sunday Sweat:
Every 10 mins x 4
Park Run
20 wall balls
1km/800m Assault bike
30 KB Swing (24/20)
AMRAP line facing burpee
every round start on a different movement
Sunday Strength:
Every 90 seconds x 5
1 Barbell Overhead Press build to a max
+
1 set AMRAP @ 85%
Every 2 minutes x 8
A: 10 Pendlay Rows
B: 8/8 single arm Dumbbell Push Press
Every 2 minutes x 6
4 4 4 2 2 2 Sumo Deadlift
GYMNASTICS
This week we will begin by retesting our strict pull ups. We will then move through some strength work followed by kipping or butterfly 🦋 practice. See you there!
HYBRID FITNESS
This week we are hitting some mixed duration intervals, starting longer and easier and ramping the intensity as the work duration comes down.
MOBILITY
This session builds on the foundational mobility and corrective work introduced in the first session. We’ll continue to address the ankles, hips, shoulders, and upper thoracic spine, but with more integrated, full-body patterns and slightly longer ranges under control. Expect deeper transitions between positions, increased emphasis on coordination and load tolerance, and mobility drills that challenge stability as range of motion improves. The session introduces more dynamic flows and resisted activation to help transfer mobility into strength and real-world movement. As always, the focus remains on quality of movement, smooth control, and choosing ranges that are earned—not forced.
WEIGHTLIFTING
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 power cleans. Finishing with clean pulls 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: 5:59pm
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:
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
60 sec recovery
x4
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
30 sec recovery
x4
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 fast 400s and 200s. See you out there!
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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Cool down into coffee at Common Grounds.
Monday:
Strength:
Emom 10
1 hang snatch pull
1 hang power snatch
1 low hang power snatch
Conditioning:
In pairs you go i go alternating rounds
AMRAP 8
9/6 cal ski
5 Hang Power Snatch
rest 2 mins
AMRAP 8
9/6 cal Ski
5 hang Power clean
rest 2 mins
AMRAP 8
9/6 cal Ski
5 Deadlift
Tuesday:
Strength:
Every 2 minutes x 4
6 Seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between
A: 10 Meadows row/arm
B: 10 Dumbbell chest fly
EMOM x 6 alternate between
A: 30 sec banded tricep extension
B: 30 sec dumbbell curl
Conditioning:
FOR TIME
30-20-10
Alternating Kettlebell Push Press
Alternating Gorilla Row
100 DU after each round
Wednesday:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
Every 7 minutes x 4
30/20 cal Assault Bike
25 Wall Balls
Pool run
25 Wall Balls
Thursday:
Strength:
Every 45 sec x 4
5 Hollow/Arch reps
Every 45 sec x 4
5 Beat Swing
Every 45 sec x 4
5 Beat Swing/Partial pull up
Every 45 sec x 4
5 Kipping pull up/c2b
Every 2 mins x 5
15 15 12 12 10 floating Barbell Hip Thrusts
Conditioning:
For Time
12 Burpee Pull Ups
24 box Jump over
36/28 cal row
Friday:
Strength:
Every 90 seconds x 10
A: 5/5 DB Low Box Step Ups
B: 3-5 kneeling Plyo Push Up
Conditioning:
In a 18 minute window
1 mile run for time
in the remaining time establish a 1 rep max Bench Press
Saturday:
Saturday Session with Coach Dan
Sunday Sweat:
Every 10 mins x 4
Park Run
20 wall balls
1km/800m Assault bike
30 KB Swing (24/20)
AMRAP line facing burpee
every round start on a different movement
Sunday Strength:
Every 90 seconds x 5
1 Barbell Overhead Press build to a max
+
1 set AMRAP @ 85%
Every 2 minutes x 8
A: 10 Pendlay Rows
B: 8/8 single arm Dumbbell Push Press
Every 2 minutes x 6
4 4 4 2 2 2 Sumo Deadlift
GYMNASTICS
This week we will begin by retesting our strict pull ups. We will then move through some strength work followed by kipping or butterfly 🦋 practice. See you there!
HYBRID FITNESS
This week we are hitting some mixed duration intervals, starting longer and easier and ramping the intensity as the work duration comes down.
MOBILITY
This session builds on the foundational mobility and corrective work introduced in the first session. We’ll continue to address the ankles, hips, shoulders, and upper thoracic spine, but with more integrated, full-body patterns and slightly longer ranges under control. Expect deeper transitions between positions, increased emphasis on coordination and load tolerance, and mobility drills that challenge stability as range of motion improves. The session introduces more dynamic flows and resisted activation to help transfer mobility into strength and real-world movement. As always, the focus remains on quality of movement, smooth control, and choosing ranges that are earned—not forced.
WEIGHTLIFTING
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 power cleans. Finishing with clean pulls 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: 5:59pm
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:
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
60 sec recovery
x4
30 sec at 8/10
30 sec recovery
x5
2 mins at 6/10
30 sec recovery
x4
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 fast 400s and 200s. See you out there!
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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Cool down into coffee at Common Grounds.
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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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