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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2 min x 5
6 Bulgarian Split Squats/leg
Conditioning:
In pairs AMRAP 12 mins
30 Cal Ski
20 Sandbag Reverse Lunges
10 Sandbag Cleans
rest 3 mins
For Time
Your score// rounds and reps from first wod
Tuesday:
Strength:
EMOM 10
1 Arch Hollow
1 Beat Swing
1 Kipping Pull Up
EMOM 8
M1 - 4-6 Garhammer Raise/dragon flag
M2- 2/2 Rope pull-ups
Conditioning:
AMRAP 12
15/12 Cal Row
10 Burpee over Rower
20 alt Dumbbell Renegade Row
Wednesday:
Strength:
EMOM 8
1 Hang Squat Clean
8 mins to establish a max Hang Squat Clean
Conditioning:
2 mins on, 2 mins off, alternating between
A: Cals Assault Bike
B: 2 min AMRAP Squat Cleans @ 60% of max
x 3
Thursday:
Strength:
Every 2 mins x 5
5 Push Press
rest 2 mins
Every 2 mins x 8
A: 12 10 8 8 Dumbbell Bench Press
B: 1.1.1.1 strict Pull Ups
Conditioning:
3 rounds for time
Pool run
10 Burpee Pull Ups
Friday:
Strength:
Every 2 mins x 8 alternate between
A: 5 Deadlift
B: 20 sec TTB/SLR + 20 sec bent hollow hold
Conditioning:
For time
ACID BATH
500m ski
500m row
1000m c2 bike
Saturday:
Saturday Session
Sunday Sweat:
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
12 - 22 min
2500m C2 bike
AMRAP YGIG
6 line facing Burpee
10 AB Mat Sit Up
24-34 min
repeat
36-46
repeat
Sunday Strength:
Every 2 mins x 5
5 5 3 3 2 Back Squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 4
6 Incline Close-Grip Bench Press
Every 2 mins x 4
8 Barbell Upright Row
10 Dumbbell Reverse Fly
GYMNASTICS
This week, we’re going upside down with handstand push-ups.
We will begin with a big warm-up focusing on positional awareness from the floor. Then, we will move to the boxes and the wall to reinforce each segment of the HSPU. We’ll round out the session with a handstand push up EMOM and strength work. 🎉
See you there!!!
HYBRID FITNESS
This week, we are hitting some speed work to start off the session before some compromised running work. Looking to make the most of the weather and get as much running in as possible.
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 a 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, moving feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week, we are working on barbell positions. Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly, heavy power clean EMOM.
Partner ‘macho man. Finishing with heavy 3 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
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.
Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Groups get as far through this as they can 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!
Session this week is some hill repeats on the canal bridge.
Easy jog from Common Grounds to the canal bridge
Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.
Cool down:
Easy jog back to Common Grounds
Monday:
Strength:
Every 2 min x 5
6 Bulgarian Split Squats/leg
Conditioning:
In pairs AMRAP 12 mins
30 Cal Ski
20 Sandbag Reverse Lunges
10 Sandbag Cleans
rest 3 mins
For Time
Your score// rounds and reps from first wod
Tuesday:
Strength:
EMOM 10
1 Arch Hollow
1 Beat Swing
1 Kipping Pull Up
EMOM 8
M1 - 4-6 Garhammer Raise/dragon flag
M2- 2/2 Rope pull-ups
Conditioning:
AMRAP 12
15/12 Cal Row
10 Burpee over Rower
20 alt Dumbbell Renegade Row
Wednesday:
Strength:
EMOM 8
1 Hang Squat Clean
8 mins to establish a max Hang Squat Clean
Conditioning:
2 mins on, 2 mins off, alternating between
A: Cals Assault Bike
B: 2 min AMRAP Squat Cleans @ 60% of max
x 3
Thursday:
Strength:
Every 2 mins x 5
5 Push Press
rest 2 mins
Every 2 mins x 8
A: 12 10 8 8 Dumbbell Bench Press
B: 1.1.1.1 strict Pull Ups
Conditioning:
3 rounds for time
Pool run
10 Burpee Pull Ups
Friday:
Strength:
Every 2 mins x 8 alternate between
A: 5 Deadlift
B: 20 sec TTB/SLR + 20 sec bent hollow hold
Conditioning:
For time
ACID BATH
500m ski
500m row
1000m c2 bike
Saturday:
Saturday Session
Sunday Sweat:
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
12 - 22 min
2500m C2 bike
AMRAP YGIG
6 line facing Burpee
10 AB Mat Sit Up
24-34 min
repeat
36-46
repeat
Sunday Strength:
Every 2 mins x 5
5 5 3 3 2 Back Squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 4
6 Incline Close-Grip Bench Press
Every 2 mins x 4
8 Barbell Upright Row
10 Dumbbell Reverse Fly
GYMNASTICS
This week, we’re going upside down with handstand push-ups.
We will begin with a big warm-up focusing on positional awareness from the floor. Then, we will move to the boxes and the wall to reinforce each segment of the HSPU. We’ll round out the session with a handstand push up EMOM and strength work. 🎉
See you there!!!
HYBRID FITNESS
This week, we are hitting some speed work to start off the session before some compromised running work. Looking to make the most of the weather and get as much running in as possible.
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 a 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, moving feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week, we are working on barbell positions. Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly, heavy power clean EMOM.
Partner ‘macho man. Finishing with heavy 3 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
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.
Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Groups get as far through this as they can 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!
Session this week is some hill repeats on the canal bridge.
Easy jog from Common Grounds to the canal bridge
Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.
Cool down:
Easy jog back to Common Grounds
Monday:
Strength:
Every 2 min x 5
6 Bulgarian Split Squats/leg
Conditioning:
In pairs AMRAP 12 mins
30 Cal Ski
20 Sandbag Reverse Lunges
10 Sandbag Cleans
rest 3 mins
For Time
Your score// rounds and reps from first wod
Tuesday:
Strength:
EMOM 10
1 Arch Hollow
1 Beat Swing
1 Kipping Pull Up
EMOM 8
M1 - 4-6 Garhammer Raise/dragon flag
M2- 2/2 Rope pull-ups
Conditioning:
AMRAP 12
15/12 Cal Row
10 Burpee over Rower
20 alt Dumbbell Renegade Row
Wednesday:
Strength:
EMOM 8
1 Hang Squat Clean
8 mins to establish a max Hang Squat Clean
Conditioning:
2 mins on, 2 mins off, alternating between
A: Cals Assault Bike
B: 2 min AMRAP Squat Cleans @ 60% of max
x 3
Thursday:
Strength:
Every 2 mins x 5
5 Push Press
rest 2 mins
Every 2 mins x 8
A: 12 10 8 8 Dumbbell Bench Press
B: 1.1.1.1 strict Pull Ups
Conditioning:
3 rounds for time
Pool run
10 Burpee Pull Ups
Friday:
Strength:
Every 2 mins x 8 alternate between
A: 5 Deadlift
B: 20 sec TTB/SLR + 20 sec bent hollow hold
Conditioning:
For time
ACID BATH
500m ski
500m row
1000m c2 bike
Saturday:
Saturday Session
Sunday Sweat:
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
12 - 22 min
2500m C2 bike
AMRAP YGIG
6 line facing Burpee
10 AB Mat Sit Up
24-34 min
repeat
36-46
repeat
Sunday Strength:
Every 2 mins x 5
5 5 3 3 2 Back Squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 4
6 Incline Close-Grip Bench Press
Every 2 mins x 4
8 Barbell Upright Row
10 Dumbbell Reverse Fly
GYMNASTICS
This week, we’re going upside down with handstand push-ups.
We will begin with a big warm-up focusing on positional awareness from the floor. Then, we will move to the boxes and the wall to reinforce each segment of the HSPU. We’ll round out the session with a handstand push up EMOM and strength work. 🎉
See you there!!!
HYBRID FITNESS
This week, we are hitting some speed work to start off the session before some compromised running work. Looking to make the most of the weather and get as much running in as possible.
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 a 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, moving feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week, we are working on barbell positions. Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly, heavy power clean EMOM.
Partner ‘macho man. Finishing with heavy 3 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
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.
Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Groups get as far through this as they can 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!
Session this week is some hill repeats on the canal bridge.
Easy jog from Common Grounds to the canal bridge
Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.
Cool down:
Easy jog back to Common Grounds
Monday:
Strength:
Every 2 min x 5
6 Bulgarian Split Squats/leg
Conditioning:
In pairs AMRAP 12 mins
30 Cal Ski
20 Sandbag Reverse Lunges
10 Sandbag Cleans
rest 3 mins
For Time
Your score// rounds and reps from first wod
Tuesday:
Strength:
EMOM 10
1 Arch Hollow
1 Beat Swing
1 Kipping Pull Up
EMOM 8
M1 - 4-6 Garhammer Raise/dragon flag
M2- 2/2 Rope pull-ups
Conditioning:
AMRAP 12
15/12 Cal Row
10 Burpee over Rower
20 alt Dumbbell Renegade Row
Wednesday:
Strength:
EMOM 8
1 Hang Squat Clean
8 mins to establish a max Hang Squat Clean
Conditioning:
2 mins on, 2 mins off, alternating between
A: Cals Assault Bike
B: 2 min AMRAP Squat Cleans @ 60% of max
x 3
Thursday:
Strength:
Every 2 mins x 5
5 Push Press
rest 2 mins
Every 2 mins x 8
A: 12 10 8 8 Dumbbell Bench Press
B: 1.1.1.1 strict Pull Ups
Conditioning:
3 rounds for time
Pool run
10 Burpee Pull Ups
Friday:
Strength:
Every 2 mins x 8 alternate between
A: 5 Deadlift
B: 20 sec TTB/SLR + 20 sec bent hollow hold
Conditioning:
For time
ACID BATH
500m ski
500m row
1000m c2 bike
Saturday:
Saturday Session
Sunday Sweat:
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
12 - 22 min
2500m C2 bike
AMRAP YGIG
6 line facing Burpee
10 AB Mat Sit Up
24-34 min
repeat
36-46
repeat
Sunday Strength:
Every 2 mins x 5
5 5 3 3 2 Back Squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 4
6 Incline Close-Grip Bench Press
Every 2 mins x 4
8 Barbell Upright Row
10 Dumbbell Reverse Fly
GYMNASTICS
This week, we’re going upside down with handstand push-ups.
We will begin with a big warm-up focusing on positional awareness from the floor. Then, we will move to the boxes and the wall to reinforce each segment of the HSPU. We’ll round out the session with a handstand push up EMOM and strength work. 🎉
See you there!!!
HYBRID FITNESS
This week, we are hitting some speed work to start off the session before some compromised running work. Looking to make the most of the weather and get as much running in as possible.
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 a 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, moving feel lighter, more connected, and more effortless. 💪
WEIGHTLIFTING
This week, we are working on barbell positions. Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly, heavy power clean EMOM.
Partner ‘macho man. Finishing with heavy 3 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
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.
Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Groups get as far through this as they can 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!
Session this week is some hill repeats on the canal bridge.
Easy jog from Common Grounds to the canal bridge
Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.
Cool down:
Easy jog back to Common Grounds
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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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