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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.
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km 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. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
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 Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km 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. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
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: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km 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. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
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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