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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
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage 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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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