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Endurance Athletes Getting Stronger
Ready to Elevate Your Endurance Game?
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
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!
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
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.
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
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
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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