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Mental Toughness: Thrive Under Pressure
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Monday:
Strength:
Every 75 seconds x 8
1 Split Jerk
Conditioning:
In Pairs
6 min AMRAP
12/9 Cal Ski
3 Wall Walks
40 DU
rest 2 mins
6 min AMRAP
12/9 Cal Ski
8 Dumbbell STOH
rest 2 mins x 2
Tuesday:
Strength:
Every 90 seconds x 10
1 Squat Clean 1 Front Squat @ 80% of max
rest 2 mins
Every 90 seconds x 5
3 Clean Pull @ 110%
Conditioning:
For time
Olivara Run
20 Hang Power Cleans
40 Wall Balls
Wednesday:
Strength:
EMOM 16
M1 - 2.2.2 strict pull-ups (10 sec between)
M2 - 30 sec piked HS hold
M3- 30 sec Ring Rows
M4- 10-12 DB Side Raise
Conditioning:
Fortitude
EMOM 30
M1 - Cal Row
M2 - Burpees
A - 15/12 Cal 15 burpee
I - 12/9 Cal 12 burpee
B - 10/7 Cal 10 burpee
Thursday:
Strength:
EMOM 3
3 Hang Muscle Snatch
EMOM 8
3 3 2 2 1 1 1 1 Hang Power Snatch
Every 2 mins x 5
5 5 3 3 3 RDL from the rack
Conditioning:
2 rounds for time
30/24 Cal Ass Bike
1 lap Farmers Carry
20 TTB
Friday:
Strength:
Every 2 minutes x 4
12 alt Dumbbell reverse lunge
2 Standing Broad Jump
Conditioning:
In a team of 3
30 min max distance C2 Bike
P1 - 2 rounds, Cindy
P2 - C2 Bike
P3 - rest
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
2 laps Olivara
2 laps car park Farmers Carry
10 lengths Burpee Broad Jump
1600m Assault Bike
Olivara + Park Run
2 laps Sandbag Carry
100 Slam Balls
1200m Row
Olivara run
2 laps OH plate Carry
800m Ski
Park Run
Sunday Strength:
Every 2 min x 6
3 3 2 2 1 1
Paused Bench Press
Every 2 mins x 6
5 5 3 3 3 3 Deadlift
Building
EMOM 15
Min 1 - 5 single arm DB Push Press
Min 2 - 5 Single arm DB Push Press
Min 3 - 12 RKB Swing
GYMNASTICS
This Tuesday we’re going upside down with handstand holds. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice utilising the boxes, walls, friends and more. Upper body and core work to finish!
HYBRID FITNESS
This week we are hitting a full Simulation of Apex Games.
MOBILITY
This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.
Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.
The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.
WEIGHTLIFTING
Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 1 rep on deadlift, finishing on back squats.
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
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
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 will be running:
400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE
Then finishing with coffees at Common Grounds from 7am.
Monday:
Strength:
Every 75 seconds x 8
1 Split Jerk
Conditioning:
In Pairs
6 min AMRAP
12/9 Cal Ski
3 Wall Walks
40 DU
rest 2 mins
6 min AMRAP
12/9 Cal Ski
8 Dumbbell STOH
rest 2 mins x 2
Tuesday:
Strength:
Every 90 seconds x 10
1 Squat Clean 1 Front Squat @ 80% of max
rest 2 mins
Every 90 seconds x 5
3 Clean Pull @ 110%
Conditioning:
For time
Olivara Run
20 Hang Power Cleans
40 Wall Balls
Wednesday:
Strength:
EMOM 16
M1 - 2.2.2 strict pull-ups (10 sec between)
M2 - 30 sec piked HS hold
M3- 30 sec Ring Rows
M4- 10-12 DB Side Raise
Conditioning:
Fortitude
EMOM 30
M1 - Cal Row
M2 - Burpees
A - 15/12 Cal 15 burpee
I - 12/9 Cal 12 burpee
B - 10/7 Cal 10 burpee
Thursday:
Strength:
EMOM 3
3 Hang Muscle Snatch
EMOM 8
3 3 2 2 1 1 1 1 Hang Power Snatch
Every 2 mins x 5
5 5 3 3 3 RDL from the rack
Conditioning:
2 rounds for time
30/24 Cal Ass Bike
1 lap Farmers Carry
20 TTB
Friday:
Strength:
Every 2 minutes x 4
12 alt Dumbbell reverse lunge
2 Standing Broad Jump
Conditioning:
In a team of 3
30 min max distance C2 Bike
P1 - 2 rounds, Cindy
P2 - C2 Bike
P3 - rest
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
2 laps Olivara
2 laps car park Farmers Carry
10 lengths Burpee Broad Jump
1600m Assault Bike
Olivara + Park Run
2 laps Sandbag Carry
100 Slam Balls
1200m Row
Olivara run
2 laps OH plate Carry
800m Ski
Park Run
Sunday Strength:
Every 2 min x 6
3 3 2 2 1 1
Paused Bench Press
Every 2 mins x 6
5 5 3 3 3 3 Deadlift
Building
EMOM 15
Min 1 - 5 single arm DB Push Press
Min 2 - 5 Single arm DB Push Press
Min 3 - 12 RKB Swing
GYMNASTICS
This Tuesday we’re going upside down with handstand holds. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice utilising the boxes, walls, friends and more. Upper body and core work to finish!
HYBRID FITNESS
This week we are hitting a full Simulation of Apex Games.
MOBILITY
This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.
Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.
The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.
WEIGHTLIFTING
Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 1 rep on deadlift, finishing on back squats.
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
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
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 will be running:
400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE
Then finishing with coffees at Common Grounds from 7am.
Monday:
Strength:
Every 75 seconds x 8
1 Split Jerk
Conditioning:
In Pairs
6 min AMRAP
12/9 Cal Ski
3 Wall Walks
40 DU
rest 2 mins
6 min AMRAP
12/9 Cal Ski
8 Dumbbell STOH
rest 2 mins x 2
Tuesday:
Strength:
Every 90 seconds x 10
1 Squat Clean 1 Front Squat @ 80% of max
rest 2 mins
Every 90 seconds x 5
3 Clean Pull @ 110%
Conditioning:
For time
Olivara Run
20 Hang Power Cleans
40 Wall Balls
Wednesday:
Strength:
EMOM 16
M1 - 2.2.2 strict pull-ups (10 sec between)
M2 - 30 sec piked HS hold
M3- 30 sec Ring Rows
M4- 10-12 DB Side Raise
Conditioning:
Fortitude
EMOM 30
M1 - Cal Row
M2 - Burpees
A - 15/12 Cal 15 burpee
I - 12/9 Cal 12 burpee
B - 10/7 Cal 10 burpee
Thursday:
Strength:
EMOM 3
3 Hang Muscle Snatch
EMOM 8
3 3 2 2 1 1 1 1 Hang Power Snatch
Every 2 mins x 5
5 5 3 3 3 RDL from the rack
Conditioning:
2 rounds for time
30/24 Cal Ass Bike
1 lap Farmers Carry
20 TTB
Friday:
Strength:
Every 2 minutes x 4
12 alt Dumbbell reverse lunge
2 Standing Broad Jump
Conditioning:
In a team of 3
30 min max distance C2 Bike
P1 - 2 rounds, Cindy
P2 - C2 Bike
P3 - rest
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
2 laps Olivara
2 laps car park Farmers Carry
10 lengths Burpee Broad Jump
1600m Assault Bike
Olivara + Park Run
2 laps Sandbag Carry
100 Slam Balls
1200m Row
Olivara run
2 laps OH plate Carry
800m Ski
Park Run
Sunday Strength:
Every 2 min x 6
3 3 2 2 1 1
Paused Bench Press
Every 2 mins x 6
5 5 3 3 3 3 Deadlift
Building
EMOM 15
Min 1 - 5 single arm DB Push Press
Min 2 - 5 Single arm DB Push Press
Min 3 - 12 RKB Swing
GYMNASTICS
This Tuesday we’re going upside down with handstand holds. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice utilising the boxes, walls, friends and more. Upper body and core work to finish!
HYBRID FITNESS
This week we are hitting a full Simulation of Apex Games.
MOBILITY
This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.
Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.
The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.
WEIGHTLIFTING
Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 1 rep on deadlift, finishing on back squats.
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
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
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 will be running:
400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE
Then finishing with coffees at Common Grounds from 7am.
Monday:
Strength:
Every 75 seconds x 8
1 Split Jerk
Conditioning:
In Pairs
6 min AMRAP
12/9 Cal Ski
3 Wall Walks
40 DU
rest 2 mins
6 min AMRAP
12/9 Cal Ski
8 Dumbbell STOH
rest 2 mins x 2
Tuesday:
Strength:
Every 90 seconds x 10
1 Squat Clean 1 Front Squat @ 80% of max
rest 2 mins
Every 90 seconds x 5
3 Clean Pull @ 110%
Conditioning:
For time
Olivara Run
20 Hang Power Cleans
40 Wall Balls
Wednesday:
Strength:
EMOM 16
M1 - 2.2.2 strict pull-ups (10 sec between)
M2 - 30 sec piked HS hold
M3- 30 sec Ring Rows
M4- 10-12 DB Side Raise
Conditioning:
Fortitude
EMOM 30
M1 - Cal Row
M2 - Burpees
A - 15/12 Cal 15 burpee
I - 12/9 Cal 12 burpee
B - 10/7 Cal 10 burpee
Thursday:
Strength:
EMOM 3
3 Hang Muscle Snatch
EMOM 8
3 3 2 2 1 1 1 1 Hang Power Snatch
Every 2 mins x 5
5 5 3 3 3 RDL from the rack
Conditioning:
2 rounds for time
30/24 Cal Ass Bike
1 lap Farmers Carry
20 TTB
Friday:
Strength:
Every 2 minutes x 4
12 alt Dumbbell reverse lunge
2 Standing Broad Jump
Conditioning:
In a team of 3
30 min max distance C2 Bike
P1 - 2 rounds, Cindy
P2 - C2 Bike
P3 - rest
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
2 laps Olivara
2 laps car park Farmers Carry
10 lengths Burpee Broad Jump
1600m Assault Bike
Olivara + Park Run
2 laps Sandbag Carry
100 Slam Balls
1200m Row
Olivara run
2 laps OH plate Carry
800m Ski
Park Run
Sunday Strength:
Every 2 min x 6
3 3 2 2 1 1
Paused Bench Press
Every 2 mins x 6
5 5 3 3 3 3 Deadlift
Building
EMOM 15
Min 1 - 5 single arm DB Push Press
Min 2 - 5 Single arm DB Push Press
Min 3 - 12 RKB Swing
GYMNASTICS
This Tuesday we’re going upside down with handstand holds. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice utilising the boxes, walls, friends and more. Upper body and core work to finish!
HYBRID FITNESS
This week we are hitting a full Simulation of Apex Games.
MOBILITY
This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.
Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.
The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.
WEIGHTLIFTING
Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 1 rep on deadlift, finishing on back squats.
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
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
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 will be running:
400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE
Then finishing with coffees at Common Grounds from 7am.
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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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