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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2 mins x 5
5 push press
Conditioning:
7 min amrap
8 Dumbbell Hang Power Clean
15 cal row + 5 cal each round
rest 3 mins
7 min amrap
8 Dumbbell STOH
15 cal ski + 5 cal each round
Rest 3 mins
7 min amrap
8 Dumbbell Thruster
15 cal ass bike
Tuesday:
Strength:
Every 2 mins x 10
A: 12 alt dumbbell reverse lunge
B: 20 seconds of TTB/SLR + 30 sec bent Hollow hold
Every 2 mins x 5
3 Back Squat @ 30x1
Conditioning:
For time
50 Wall Balls
Olivara run
Wednesday:
Strength:
Every 2 mins x 8
A: 12-15 Dumbbel Bench Press
B: 1.1.1.1 strict pull ups
Conditioning:
AMRAP 25
1000m Ass bike
20 Pull Ups
100 DU
1 lap Farmers Carry
Thursday:
Strength:
Every 90 sec x 8
2 2 2 2 1 1 1 1 hang squat cleans
Every 90 Sec x 3
6 Barbell RDL @ 30x1
Conditioning:
21 min amrap
In Pairs YGIG alternating rounds
3 hang power clean (60/40)
3 hang squat clean
10 TTB
Friday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt gorilla rows
Min 4- rest
Conditioning:
In a team of 3
12000m c2 bike
every 4 mins all team complete
2 wall walks
5 burpee to touch
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
In pairs
6 mins on 2 mins off x 5
50/40 cal Ski/Row
20 burpees
20 reverse lunge
amrap YGIG shuttle runs
Sunday Strength:
Every 2 mins x 5
4 Back squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 4
8 incline close grip bench press
Every 2 mins x 4
8 barbell upright row
20 banded pull apart
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This week we are getting in some solid aerobic work with a bi interval session featuring all the ergs and short duration runs.
MOBILITY
This week we’ll focus on the lower body, building mobility through the hips and ankles while maintaining the awareness and control we’ve been developing. The goal is to create more usable range for grounded movement — allowing the hips to rotate and hinge more freely while the ankles adapt and support changing positions.
As the session progresses, we’ll gradually layer the upper body back in, letting the spine and shoulders move naturally with the lower body. Starting from the ground and building upward helps the body coordinate more efficiently, making movement feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Fartlek
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Groups do as many reps as possible before 6.55am
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!
Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!
At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)
After a team easy warm up, we will run a true classic set here. '4 by 4'.
The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.
4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.
The cool down and grab a coffee at Common Grounds.
Monday:
Strength:
Every 2 mins x 5
5 push press
Conditioning:
7 min amrap
8 Dumbbell Hang Power Clean
15 cal row + 5 cal each round
rest 3 mins
7 min amrap
8 Dumbbell STOH
15 cal ski + 5 cal each round
Rest 3 mins
7 min amrap
8 Dumbbell Thruster
15 cal ass bike
Tuesday:
Strength:
Every 2 mins x 10
A: 12 alt dumbbell reverse lunge
B: 20 seconds of TTB/SLR + 30 sec bent Hollow hold
Every 2 mins x 5
3 Back Squat @ 30x1
Conditioning:
For time
50 Wall Balls
Olivara run
Wednesday:
Strength:
Every 2 mins x 8
A: 12-15 Dumbbel Bench Press
B: 1.1.1.1 strict pull ups
Conditioning:
AMRAP 25
1000m Ass bike
20 Pull Ups
100 DU
1 lap Farmers Carry
Thursday:
Strength:
Every 90 sec x 8
2 2 2 2 1 1 1 1 hang squat cleans
Every 90 Sec x 3
6 Barbell RDL @ 30x1
Conditioning:
21 min amrap
In Pairs YGIG alternating rounds
3 hang power clean (60/40)
3 hang squat clean
10 TTB
Friday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt gorilla rows
Min 4- rest
Conditioning:
In a team of 3
12000m c2 bike
every 4 mins all team complete
2 wall walks
5 burpee to touch
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
In pairs
6 mins on 2 mins off x 5
50/40 cal Ski/Row
20 burpees
20 reverse lunge
amrap YGIG shuttle runs
Sunday Strength:
Every 2 mins x 5
4 Back squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 4
8 incline close grip bench press
Every 2 mins x 4
8 barbell upright row
20 banded pull apart
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This week we are getting in some solid aerobic work with a bi interval session featuring all the ergs and short duration runs.
MOBILITY
This week we’ll focus on the lower body, building mobility through the hips and ankles while maintaining the awareness and control we’ve been developing. The goal is to create more usable range for grounded movement — allowing the hips to rotate and hinge more freely while the ankles adapt and support changing positions.
As the session progresses, we’ll gradually layer the upper body back in, letting the spine and shoulders move naturally with the lower body. Starting from the ground and building upward helps the body coordinate more efficiently, making movement feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Fartlek
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Groups do as many reps as possible before 6.55am
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!
Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!
At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)
After a team easy warm up, we will run a true classic set here. '4 by 4'.
The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.
4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.
The cool down and grab a coffee at Common Grounds.
Monday:
Strength:
Every 2 mins x 5
5 push press
Conditioning:
7 min amrap
8 Dumbbell Hang Power Clean
15 cal row + 5 cal each round
rest 3 mins
7 min amrap
8 Dumbbell STOH
15 cal ski + 5 cal each round
Rest 3 mins
7 min amrap
8 Dumbbell Thruster
15 cal ass bike
Tuesday:
Strength:
Every 2 mins x 10
A: 12 alt dumbbell reverse lunge
B: 20 seconds of TTB/SLR + 30 sec bent Hollow hold
Every 2 mins x 5
3 Back Squat @ 30x1
Conditioning:
For time
50 Wall Balls
Olivara run
Wednesday:
Strength:
Every 2 mins x 8
A: 12-15 Dumbbel Bench Press
B: 1.1.1.1 strict pull ups
Conditioning:
AMRAP 25
1000m Ass bike
20 Pull Ups
100 DU
1 lap Farmers Carry
Thursday:
Strength:
Every 90 sec x 8
2 2 2 2 1 1 1 1 hang squat cleans
Every 90 Sec x 3
6 Barbell RDL @ 30x1
Conditioning:
21 min amrap
In Pairs YGIG alternating rounds
3 hang power clean (60/40)
3 hang squat clean
10 TTB
Friday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt gorilla rows
Min 4- rest
Conditioning:
In a team of 3
12000m c2 bike
every 4 mins all team complete
2 wall walks
5 burpee to touch
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
In pairs
6 mins on 2 mins off x 5
50/40 cal Ski/Row
20 burpees
20 reverse lunge
amrap YGIG shuttle runs
Sunday Strength:
Every 2 mins x 5
4 Back squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 4
8 incline close grip bench press
Every 2 mins x 4
8 barbell upright row
20 banded pull apart
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This week we are getting in some solid aerobic work with a bi interval session featuring all the ergs and short duration runs.
MOBILITY
This week we’ll focus on the lower body, building mobility through the hips and ankles while maintaining the awareness and control we’ve been developing. The goal is to create more usable range for grounded movement — allowing the hips to rotate and hinge more freely while the ankles adapt and support changing positions.
As the session progresses, we’ll gradually layer the upper body back in, letting the spine and shoulders move naturally with the lower body. Starting from the ground and building upward helps the body coordinate more efficiently, making movement feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Fartlek
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Groups do as many reps as possible before 6.55am
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!
Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!
At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)
After a team easy warm up, we will run a true classic set here. '4 by 4'.
The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.
4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.
The cool down and grab a coffee at Common Grounds.
Monday:
Strength:
Every 2 mins x 5
5 push press
Conditioning:
7 min amrap
8 Dumbbell Hang Power Clean
15 cal row + 5 cal each round
rest 3 mins
7 min amrap
8 Dumbbell STOH
15 cal ski + 5 cal each round
Rest 3 mins
7 min amrap
8 Dumbbell Thruster
15 cal ass bike
Tuesday:
Strength:
Every 2 mins x 10
A: 12 alt dumbbell reverse lunge
B: 20 seconds of TTB/SLR + 30 sec bent Hollow hold
Every 2 mins x 5
3 Back Squat @ 30x1
Conditioning:
For time
50 Wall Balls
Olivara run
Wednesday:
Strength:
Every 2 mins x 8
A: 12-15 Dumbbel Bench Press
B: 1.1.1.1 strict pull ups
Conditioning:
AMRAP 25
1000m Ass bike
20 Pull Ups
100 DU
1 lap Farmers Carry
Thursday:
Strength:
Every 90 sec x 8
2 2 2 2 1 1 1 1 hang squat cleans
Every 90 Sec x 3
6 Barbell RDL @ 30x1
Conditioning:
21 min amrap
In Pairs YGIG alternating rounds
3 hang power clean (60/40)
3 hang squat clean
10 TTB
Friday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt gorilla rows
Min 4- rest
Conditioning:
In a team of 3
12000m c2 bike
every 4 mins all team complete
2 wall walks
5 burpee to touch
Saturday:
Saturday Session with Coach Jerome
Sunday Sweat:
In pairs
6 mins on 2 mins off x 5
50/40 cal Ski/Row
20 burpees
20 reverse lunge
amrap YGIG shuttle runs
Sunday Strength:
Every 2 mins x 5
4 Back squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 4
8 incline close grip bench press
Every 2 mins x 4
8 barbell upright row
20 banded pull apart
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This week we are getting in some solid aerobic work with a bi interval session featuring all the ergs and short duration runs.
MOBILITY
This week we’ll focus on the lower body, building mobility through the hips and ankles while maintaining the awareness and control we’ve been developing. The goal is to create more usable range for grounded movement — allowing the hips to rotate and hinge more freely while the ankles adapt and support changing positions.
As the session progresses, we’ll gradually layer the upper body back in, letting the spine and shoulders move naturally with the lower body. Starting from the ground and building upward helps the body coordinate more efficiently, making movement feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Fartlek
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Groups do as many reps as possible before 6.55am
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!
Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!
At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)
After a team easy warm up, we will run a true classic set here. '4 by 4'.
The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.
4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.
The cool down and grab a coffee at Common Grounds.
.avif)
Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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