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Avoid Junk Fitness Training at all costs!
Sometimes less is more
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Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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