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Mental Toughness
Know your strengths, identify your weaknesses
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Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
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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!
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
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.
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
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
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
Mental toughness in athletes is a hot topic and we always hear of athletes who are “mentally tough” thriving over their competition. It has been at the forefront of many studies and research papers.
It can be a way for athletes to understand their own capacity, strengths, weaknesses. It also crosses over into the world of business and work, helping managers, leaders and individuals understand the problems people and organizations face when faced with change and more importantly how they deal with it.
So what is Mental toughness and do you have it?
In their book “Developing Mental toughness” Doug Strycharczyk and Peter Clough claim there are 4 pillars to MT that you should be aware of.
CHALLENGE: Do you see challenge as an opportunity?
CONFIDENCE: Do you have high levels of self-belief?
COMMITMENT – Are you able to stick at tasks without slipping or wandering.
CONTROL: Do you believe that you can control your own destiny?
Research shows that some people are genetically ‘tougher’ than others and that is just hardwired into us. But the good news is that if you are NOT mentally tough you are not necessarily mentally weak! We can say you are mentally sensitive.
Mentally tough deal with pressure by not letting it get to them whereas the sensitive will feel uncomfortable in times of pressure or challenge.
Think about how you react on a start line of a race. How do you let the pressure of racing or hard training sessions get to you? Can you keep focus, not moan, push through a pain barrier, not give up when it gets tough, remain relaxed…
Ultimately, we are looking for our ‘ideal performance state’ and there are a few ways we can work towards that.
IMPROVE SELF AWARENESS: know your strengths, identify your weaknesses. Action plan for difficult situations in competition and practice that plan.
BECOME RESILIENT: Develop a refocusing routine to use to bounce back quickly from mistakes. If… then… Your goal is to achieve the same winning mindset in every situation.
INCREASE CONFIDENCE: Have your mind full of past successes and remember these tough situations in training
TOUGH THINKING: Master your self-talk and chose what thoughts you use. Recognise negative thinking and reframe it to positive.
PERFORM UNDER PRESSURE: Identify what skills (technical, physical and mental) you need to show up at your best when you really need it. Write them down, stick them somewhere prominent.
Just like training there are a lot of moving parts to developing mental toughness and just like building your aerobic base it will not happen overnight. It’s a process that if you put time and effort into, you will reap the rewards.
One-Hour Workout: Revving Your Swim Engine
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