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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 90 seconds x 10
M1 - 5-8 Barbell Inverted Row (30x1)
M2 - 12 8 8 6 6 Incline Dumbbel Bench Press (30x1)
Conditioning:
In Pairs
AMRAP 8
2 Rounds of Cindy (YGIG)
21/18 Cal Ass Bike
Rest 2 mins x3
Tuesday:
Strength:
Every 2 minutes x 6
6 6 5 5 4 4 RDL (30x1)
EMOM 5
10 TTB/SLR
Conditioning:
AMRAP 12
12 Deadlift
9 Hang Clean
6 Front Rack Reverse lunges
Wednesday:
Strength:
EMOM 8
3 Press in Split Jerk
3 Step into split jerk
3 Tall SJ
3 Split Jerk
Every 2 minutes x 5
2 Split Jerk (2 sec pause in catch)
Conditioning:
EMOM 5
15 DU
AMRAP Cal Ski
rest 2 mins
EMOM 5
6 SA KB Push Press
AMRAP Cal Row
rest 2 mins x2
Thursday:
Strength:
5 mins to work up to 72%
Every 30 seconds x 20
1 Squat Clean @ 72% of max
Every 2 minutes x 4
2 Clean Pull
1 Hang Clean Pull
Conditioning:
For time
2000m C2 bike
50 Wall balls
Friday:
Strength:
6 minutes work to Max Box Jump
Every 2 mins x 6
M1 - 10-15 Ring Rows
M 2 - 10.10 Push Ups (15 sec between Clusters)
Conditioning:
6 rounds for time
5 Box Jump
3 Man Makers
1 Lap Farmers Carry
5 Shuttle run (there back is 1)
Saturday:
Saturday Session with Coach
Sunday Sweat:
21-18-15-12-9-6-3
Burpees
after each round complete
400/300m Row
Pool Run
Sunday Strength:
12 Minutes work to a Max Back Squat
Every 2 minutes x 4
2 sets @ 80%
Every 90 seconds x 10
A: 8 8 8 6 6 Close Grip Bench Press
B: 8/8 Dumbbell Row
Every 90 sec x 3
15 Dumbbell Hammer Curl
GYMNASTICS
This week we’re back on the wall 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.
Strength work to finish to get you stronger and make those dynamic moves smoooooth.
HYBRID FITNESS
This week we are working through some prep for the apex games competition. Hitting mutliple stations from the event with the goal of getting an understanding of the paces and when to push vs when to pull back.
MOBILITY
The shoulders and upper back will take the lead, with focused work on stability, mobility, and coordination—particularly through the scapula and ribcage. These patterns will be integrated with the lower body to maintain full-body connection, encouraging grounded, supported movement.
Expect a calm, controlled pace with smooth transitions, promoting awareness, alignment, and resilience while creating more space and freedom through the spine and shoulders.
WEIGHTLIFTING
This week we are tarting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 3 reps on deadlift, finishing on back squats
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:
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
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 at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.
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:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
Saturday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Sunday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Monday:
Strength:
Every 90 seconds x 10
M1 - 5-8 Barbell Inverted Row (30x1)
M2 - 12 8 8 6 6 Incline Dumbbel Bench Press (30x1)
Conditioning:
In Pairs
AMRAP 8
2 Rounds of Cindy (YGIG)
21/18 Cal Ass Bike
Rest 2 mins x3
Tuesday:
Strength:
Every 2 minutes x 6
6 6 5 5 4 4 RDL (30x1)
EMOM 5
10 TTB/SLR
Conditioning:
AMRAP 12
12 Deadlift
9 Hang Clean
6 Front Rack Reverse lunges
Wednesday:
Strength:
EMOM 8
3 Press in Split Jerk
3 Step into split jerk
3 Tall SJ
3 Split Jerk
Every 2 minutes x 5
2 Split Jerk (2 sec pause in catch)
Conditioning:
EMOM 5
15 DU
AMRAP Cal Ski
rest 2 mins
EMOM 5
6 SA KB Push Press
AMRAP Cal Row
rest 2 mins x2
Thursday:
Strength:
5 mins to work up to 72%
Every 30 seconds x 20
1 Squat Clean @ 72% of max
Every 2 minutes x 4
2 Clean Pull
1 Hang Clean Pull
Conditioning:
For time
2000m C2 bike
50 Wall balls
Friday:
Strength:
6 minutes work to Max Box Jump
Every 2 mins x 6
M1 - 10-15 Ring Rows
M 2 - 10.10 Push Ups (15 sec between Clusters)
Conditioning:
6 rounds for time
5 Box Jump
3 Man Makers
1 Lap Farmers Carry
5 Shuttle run (there back is 1)
Saturday:
Saturday Session with Coach
Sunday Sweat:
21-18-15-12-9-6-3
Burpees
after each round complete
400/300m Row
Pool Run
Sunday Strength:
12 Minutes work to a Max Back Squat
Every 2 minutes x 4
2 sets @ 80%
Every 90 seconds x 10
A: 8 8 8 6 6 Close Grip Bench Press
B: 8/8 Dumbbell Row
Every 90 sec x 3
15 Dumbbell Hammer Curl
GYMNASTICS
This week we’re back on the wall 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.
Strength work to finish to get you stronger and make those dynamic moves smoooooth.
HYBRID FITNESS
This week we are working through some prep for the apex games competition. Hitting mutliple stations from the event with the goal of getting an understanding of the paces and when to push vs when to pull back.
MOBILITY
The shoulders and upper back will take the lead, with focused work on stability, mobility, and coordination—particularly through the scapula and ribcage. These patterns will be integrated with the lower body to maintain full-body connection, encouraging grounded, supported movement.
Expect a calm, controlled pace with smooth transitions, promoting awareness, alignment, and resilience while creating more space and freedom through the spine and shoulders.
WEIGHTLIFTING
This week we are tarting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 3 reps on deadlift, finishing on back squats
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:
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
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 at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.
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:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
Saturday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Sunday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Monday:
Strength:
Every 90 seconds x 10
M1 - 5-8 Barbell Inverted Row (30x1)
M2 - 12 8 8 6 6 Incline Dumbbel Bench Press (30x1)
Conditioning:
In Pairs
AMRAP 8
2 Rounds of Cindy (YGIG)
21/18 Cal Ass Bike
Rest 2 mins x3
Tuesday:
Strength:
Every 2 minutes x 6
6 6 5 5 4 4 RDL (30x1)
EMOM 5
10 TTB/SLR
Conditioning:
AMRAP 12
12 Deadlift
9 Hang Clean
6 Front Rack Reverse lunges
Wednesday:
Strength:
EMOM 8
3 Press in Split Jerk
3 Step into split jerk
3 Tall SJ
3 Split Jerk
Every 2 minutes x 5
2 Split Jerk (2 sec pause in catch)
Conditioning:
EMOM 5
15 DU
AMRAP Cal Ski
rest 2 mins
EMOM 5
6 SA KB Push Press
AMRAP Cal Row
rest 2 mins x2
Thursday:
Strength:
5 mins to work up to 72%
Every 30 seconds x 20
1 Squat Clean @ 72% of max
Every 2 minutes x 4
2 Clean Pull
1 Hang Clean Pull
Conditioning:
For time
2000m C2 bike
50 Wall balls
Friday:
Strength:
6 minutes work to Max Box Jump
Every 2 mins x 6
M1 - 10-15 Ring Rows
M 2 - 10.10 Push Ups (15 sec between Clusters)
Conditioning:
6 rounds for time
5 Box Jump
3 Man Makers
1 Lap Farmers Carry
5 Shuttle run (there back is 1)
Saturday:
Saturday Session with Coach
Sunday Sweat:
21-18-15-12-9-6-3
Burpees
after each round complete
400/300m Row
Pool Run
Sunday Strength:
12 Minutes work to a Max Back Squat
Every 2 minutes x 4
2 sets @ 80%
Every 90 seconds x 10
A: 8 8 8 6 6 Close Grip Bench Press
B: 8/8 Dumbbell Row
Every 90 sec x 3
15 Dumbbell Hammer Curl
GYMNASTICS
This week we’re back on the wall 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.
Strength work to finish to get you stronger and make those dynamic moves smoooooth.
HYBRID FITNESS
This week we are working through some prep for the apex games competition. Hitting mutliple stations from the event with the goal of getting an understanding of the paces and when to push vs when to pull back.
MOBILITY
The shoulders and upper back will take the lead, with focused work on stability, mobility, and coordination—particularly through the scapula and ribcage. These patterns will be integrated with the lower body to maintain full-body connection, encouraging grounded, supported movement.
Expect a calm, controlled pace with smooth transitions, promoting awareness, alignment, and resilience while creating more space and freedom through the spine and shoulders.
WEIGHTLIFTING
This week we are tarting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 3 reps on deadlift, finishing on back squats
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:
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
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 at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.
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:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
Saturday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Sunday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Monday:
Strength:
Every 90 seconds x 10
M1 - 5-8 Barbell Inverted Row (30x1)
M2 - 12 8 8 6 6 Incline Dumbbel Bench Press (30x1)
Conditioning:
In Pairs
AMRAP 8
2 Rounds of Cindy (YGIG)
21/18 Cal Ass Bike
Rest 2 mins x3
Tuesday:
Strength:
Every 2 minutes x 6
6 6 5 5 4 4 RDL (30x1)
EMOM 5
10 TTB/SLR
Conditioning:
AMRAP 12
12 Deadlift
9 Hang Clean
6 Front Rack Reverse lunges
Wednesday:
Strength:
EMOM 8
3 Press in Split Jerk
3 Step into split jerk
3 Tall SJ
3 Split Jerk
Every 2 minutes x 5
2 Split Jerk (2 sec pause in catch)
Conditioning:
EMOM 5
15 DU
AMRAP Cal Ski
rest 2 mins
EMOM 5
6 SA KB Push Press
AMRAP Cal Row
rest 2 mins x2
Thursday:
Strength:
5 mins to work up to 72%
Every 30 seconds x 20
1 Squat Clean @ 72% of max
Every 2 minutes x 4
2 Clean Pull
1 Hang Clean Pull
Conditioning:
For time
2000m C2 bike
50 Wall balls
Friday:
Strength:
6 minutes work to Max Box Jump
Every 2 mins x 6
M1 - 10-15 Ring Rows
M 2 - 10.10 Push Ups (15 sec between Clusters)
Conditioning:
6 rounds for time
5 Box Jump
3 Man Makers
1 Lap Farmers Carry
5 Shuttle run (there back is 1)
Saturday:
Saturday Session with Coach
Sunday Sweat:
21-18-15-12-9-6-3
Burpees
after each round complete
400/300m Row
Pool Run
Sunday Strength:
12 Minutes work to a Max Back Squat
Every 2 minutes x 4
2 sets @ 80%
Every 90 seconds x 10
A: 8 8 8 6 6 Close Grip Bench Press
B: 8/8 Dumbbell Row
Every 90 sec x 3
15 Dumbbell Hammer Curl
GYMNASTICS
This week we’re back on the wall 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.
Strength work to finish to get you stronger and make those dynamic moves smoooooth.
HYBRID FITNESS
This week we are working through some prep for the apex games competition. Hitting mutliple stations from the event with the goal of getting an understanding of the paces and when to push vs when to pull back.
MOBILITY
The shoulders and upper back will take the lead, with focused work on stability, mobility, and coordination—particularly through the scapula and ribcage. These patterns will be integrated with the lower body to maintain full-body connection, encouraging grounded, supported movement.
Expect a calm, controlled pace with smooth transitions, promoting awareness, alignment, and resilience while creating more space and freedom through the spine and shoulders.
WEIGHTLIFTING
This week we are tarting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 3 reps on deadlift, finishing on back squats
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:
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
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 at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.
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:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
Saturday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
Sunday
Session: LRC Training Camp
This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.
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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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