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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 75 seconds x 8 alternate between
A: 10 Dumbbell Walking Lunge
B: 30 second Hollow Hold
12 alternating V-Ups
10 Tuck Crunch
Conditioning:
2.30 minute window:
1 min assault bike
AMRAP
6 TTB
6 Burpees
rest 2.30 x 5
Tuesday:
Strength:
Every 2 min x 6
2 2 2 1 1 1 Push Jerk
Every 90 sec x 6 alternate between
A: 5 Barbell Strict Press
B: 10 Dumbbell RDL @ 30x1
EMOM 5
30 seconds Push Ups
Conditioning:
12 min AMRAP
6 Wall Walks
20 Russian Kettlebell Swing
30/24/18 Cal row
Wednesday:
Strength:
Every 90 seconds x 8
2 2 2 1 1 1 1 1 Squat Clean
Conditioning:
In a team of 3
3000/2500m ski
60 squat cleans
max distance C2 Bike
Thursday:
Strength:
Every 2 mins x 5
10 10 8 8 8 Bent Over Barbell Row
Every 75 seconds x 12
A: 12-15 Dumbbell Reverse Fly
B: 20 sec Tuck Hang
C: 10 Weighted GHD sit ups
Conditioning:
For time
50 Wall Balls
40 Renegade Rows
30 Push Ups
20 Chest to Bar Pull ups
1 lap Car Park Dual Dumbbell Front Rack Carry
Friday:
Strength:
Every 2.30 min x 5
1 Hang Clean Pull
1 Low Hang Clean Pull
into
3 Depth Drop Broad Jump
Every 90 sec x 4
10 8 6 4 Cyclist Goblet Squat
Conditioning:
AMRAP 22
3 DL
3 Tall Box Jump
2 laps Car Park Run
every round add 1 rep to Deadlift and Box Jump
Saturday Session with Coach Jamie
Sunday Sweat:
EMOM 40
Min 1 - 15/12/9 Cal Ski
Min 2 - 12/9/6 Burpee to Plate
Min 3 - 8 Inverted Rows + 10 air squat
Min 4 - 10 Push Ups + 10 KettleBell Swing
Min 5 - Rest
Sunday Strength:
Every 2 min x 5
2 2 2 1 1 Back Squat
Every 90 sec x 5
5 reps @ 70% of the Heavy Single Back Squat
Every 75 sec x 8 alternate between
A: 8 Pendlay Row
B: 10-20 sec Chin Over Bar Hold
GYMNASTICS
This Tuesday we’re going upside down with Handstand Push Ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!
HYBRID FITNESS
This week we are working through repeats of the middle section of a Hyrox race and then finishing up the session with the final 4 stations in full
MOBILITY
This mobility class is designed to restore, protect, and enhance the two most important hubs of movement in your body: the hips and shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve hip stability, strengthen supporting muscles, and increase range of motion to help you move pain-free and build a stronger, more functional squat.
You’ll work through controlled mobility flows, activation techniques, and corrective patterns that enhance joint integrity, balance, and movement quality. We’ll also focus on shoulder functionality—improving overhead mobility, scapular control, and rotator cuff strength so you can lift, reach, and train with greater confidence.
Whether you’re recovering, preventing future injury, or looking to upgrade your overall mechanics, this class provides the tools to build resilient joints and better movement for every activity.
WEIGHTLIFTING
This week we are working on Snatch. Spending time stabilising overhead. Followed by a Snatch complex. Heavy Snatch singles. Finishing with Snatch Deadlifts and building to a 1 rep Front Squat
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.
Sunday
Time: 6:14am
Location: Super Sports, Meydan
Session: Long Run/Super Sports Race
Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.
Enter the race here
Warm Up location here
See you there,
No Weakness
Monday:
Strength:
Every 75 seconds x 8 alternate between
A: 10 Dumbbell Walking Lunge
B: 30 second Hollow Hold
12 alternating V-Ups
10 Tuck Crunch
Conditioning:
2.30 minute window:
1 min assault bike
AMRAP
6 TTB
6 Burpees
rest 2.30 x 5
Tuesday:
Strength:
Every 2 min x 6
2 2 2 1 1 1 Push Jerk
Every 90 sec x 6 alternate between
A: 5 Barbell Strict Press
B: 10 Dumbbell RDL @ 30x1
EMOM 5
30 seconds Push Ups
Conditioning:
12 min AMRAP
6 Wall Walks
20 Russian Kettlebell Swing
30/24/18 Cal row
Wednesday:
Strength:
Every 90 seconds x 8
2 2 2 1 1 1 1 1 Squat Clean
Conditioning:
In a team of 3
3000/2500m ski
60 squat cleans
max distance C2 Bike
Thursday:
Strength:
Every 2 mins x 5
10 10 8 8 8 Bent Over Barbell Row
Every 75 seconds x 12
A: 12-15 Dumbbell Reverse Fly
B: 20 sec Tuck Hang
C: 10 Weighted GHD sit ups
Conditioning:
For time
50 Wall Balls
40 Renegade Rows
30 Push Ups
20 Chest to Bar Pull ups
1 lap Car Park Dual Dumbbell Front Rack Carry
Friday:
Strength:
Every 2.30 min x 5
1 Hang Clean Pull
1 Low Hang Clean Pull
into
3 Depth Drop Broad Jump
Every 90 sec x 4
10 8 6 4 Cyclist Goblet Squat
Conditioning:
AMRAP 22
3 DL
3 Tall Box Jump
2 laps Car Park Run
every round add 1 rep to Deadlift and Box Jump
Saturday Session with Coach Jamie
Sunday Sweat:
EMOM 40
Min 1 - 15/12/9 Cal Ski
Min 2 - 12/9/6 Burpee to Plate
Min 3 - 8 Inverted Rows + 10 air squat
Min 4 - 10 Push Ups + 10 KettleBell Swing
Min 5 - Rest
Sunday Strength:
Every 2 min x 5
2 2 2 1 1 Back Squat
Every 90 sec x 5
5 reps @ 70% of the Heavy Single Back Squat
Every 75 sec x 8 alternate between
A: 8 Pendlay Row
B: 10-20 sec Chin Over Bar Hold
GYMNASTICS
This Tuesday we’re going upside down with Handstand Push Ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!
HYBRID FITNESS
This week we are working through repeats of the middle section of a Hyrox race and then finishing up the session with the final 4 stations in full
MOBILITY
This mobility class is designed to restore, protect, and enhance the two most important hubs of movement in your body: the hips and shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve hip stability, strengthen supporting muscles, and increase range of motion to help you move pain-free and build a stronger, more functional squat.
You’ll work through controlled mobility flows, activation techniques, and corrective patterns that enhance joint integrity, balance, and movement quality. We’ll also focus on shoulder functionality—improving overhead mobility, scapular control, and rotator cuff strength so you can lift, reach, and train with greater confidence.
Whether you’re recovering, preventing future injury, or looking to upgrade your overall mechanics, this class provides the tools to build resilient joints and better movement for every activity.
WEIGHTLIFTING
This week we are working on Snatch. Spending time stabilising overhead. Followed by a Snatch complex. Heavy Snatch singles. Finishing with Snatch Deadlifts and building to a 1 rep Front Squat
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.
Sunday
Time: 6:14am
Location: Super Sports, Meydan
Session: Long Run/Super Sports Race
Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.
Enter the race here
Warm Up location here
See you there,
No Weakness
Monday:
Strength:
Every 75 seconds x 8 alternate between
A: 10 Dumbbell Walking Lunge
B: 30 second Hollow Hold
12 alternating V-Ups
10 Tuck Crunch
Conditioning:
2.30 minute window:
1 min assault bike
AMRAP
6 TTB
6 Burpees
rest 2.30 x 5
Tuesday:
Strength:
Every 2 min x 6
2 2 2 1 1 1 Push Jerk
Every 90 sec x 6 alternate between
A: 5 Barbell Strict Press
B: 10 Dumbbell RDL @ 30x1
EMOM 5
30 seconds Push Ups
Conditioning:
12 min AMRAP
6 Wall Walks
20 Russian Kettlebell Swing
30/24/18 Cal row
Wednesday:
Strength:
Every 90 seconds x 8
2 2 2 1 1 1 1 1 Squat Clean
Conditioning:
In a team of 3
3000/2500m ski
60 squat cleans
max distance C2 Bike
Thursday:
Strength:
Every 2 mins x 5
10 10 8 8 8 Bent Over Barbell Row
Every 75 seconds x 12
A: 12-15 Dumbbell Reverse Fly
B: 20 sec Tuck Hang
C: 10 Weighted GHD sit ups
Conditioning:
For time
50 Wall Balls
40 Renegade Rows
30 Push Ups
20 Chest to Bar Pull ups
1 lap Car Park Dual Dumbbell Front Rack Carry
Friday:
Strength:
Every 2.30 min x 5
1 Hang Clean Pull
1 Low Hang Clean Pull
into
3 Depth Drop Broad Jump
Every 90 sec x 4
10 8 6 4 Cyclist Goblet Squat
Conditioning:
AMRAP 22
3 DL
3 Tall Box Jump
2 laps Car Park Run
every round add 1 rep to Deadlift and Box Jump
Saturday Session with Coach Jamie
Sunday Sweat:
EMOM 40
Min 1 - 15/12/9 Cal Ski
Min 2 - 12/9/6 Burpee to Plate
Min 3 - 8 Inverted Rows + 10 air squat
Min 4 - 10 Push Ups + 10 KettleBell Swing
Min 5 - Rest
Sunday Strength:
Every 2 min x 5
2 2 2 1 1 Back Squat
Every 90 sec x 5
5 reps @ 70% of the Heavy Single Back Squat
Every 75 sec x 8 alternate between
A: 8 Pendlay Row
B: 10-20 sec Chin Over Bar Hold
GYMNASTICS
This Tuesday we’re going upside down with Handstand Push Ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!
HYBRID FITNESS
This week we are working through repeats of the middle section of a Hyrox race and then finishing up the session with the final 4 stations in full
MOBILITY
This mobility class is designed to restore, protect, and enhance the two most important hubs of movement in your body: the hips and shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve hip stability, strengthen supporting muscles, and increase range of motion to help you move pain-free and build a stronger, more functional squat.
You’ll work through controlled mobility flows, activation techniques, and corrective patterns that enhance joint integrity, balance, and movement quality. We’ll also focus on shoulder functionality—improving overhead mobility, scapular control, and rotator cuff strength so you can lift, reach, and train with greater confidence.
Whether you’re recovering, preventing future injury, or looking to upgrade your overall mechanics, this class provides the tools to build resilient joints and better movement for every activity.
WEIGHTLIFTING
This week we are working on Snatch. Spending time stabilising overhead. Followed by a Snatch complex. Heavy Snatch singles. Finishing with Snatch Deadlifts and building to a 1 rep Front Squat
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.
Sunday
Time: 6:14am
Location: Super Sports, Meydan
Session: Long Run/Super Sports Race
Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.
Enter the race here
Warm Up location here
See you there,
No Weakness
Monday:
Strength:
Every 75 seconds x 8 alternate between
A: 10 Dumbbell Walking Lunge
B: 30 second Hollow Hold
12 alternating V-Ups
10 Tuck Crunch
Conditioning:
2.30 minute window:
1 min assault bike
AMRAP
6 TTB
6 Burpees
rest 2.30 x 5
Tuesday:
Strength:
Every 2 min x 6
2 2 2 1 1 1 Push Jerk
Every 90 sec x 6 alternate between
A: 5 Barbell Strict Press
B: 10 Dumbbell RDL @ 30x1
EMOM 5
30 seconds Push Ups
Conditioning:
12 min AMRAP
6 Wall Walks
20 Russian Kettlebell Swing
30/24/18 Cal row
Wednesday:
Strength:
Every 90 seconds x 8
2 2 2 1 1 1 1 1 Squat Clean
Conditioning:
In a team of 3
3000/2500m ski
60 squat cleans
max distance C2 Bike
Thursday:
Strength:
Every 2 mins x 5
10 10 8 8 8 Bent Over Barbell Row
Every 75 seconds x 12
A: 12-15 Dumbbell Reverse Fly
B: 20 sec Tuck Hang
C: 10 Weighted GHD sit ups
Conditioning:
For time
50 Wall Balls
40 Renegade Rows
30 Push Ups
20 Chest to Bar Pull ups
1 lap Car Park Dual Dumbbell Front Rack Carry
Friday:
Strength:
Every 2.30 min x 5
1 Hang Clean Pull
1 Low Hang Clean Pull
into
3 Depth Drop Broad Jump
Every 90 sec x 4
10 8 6 4 Cyclist Goblet Squat
Conditioning:
AMRAP 22
3 DL
3 Tall Box Jump
2 laps Car Park Run
every round add 1 rep to Deadlift and Box Jump
Saturday Session with Coach Jamie
Sunday Sweat:
EMOM 40
Min 1 - 15/12/9 Cal Ski
Min 2 - 12/9/6 Burpee to Plate
Min 3 - 8 Inverted Rows + 10 air squat
Min 4 - 10 Push Ups + 10 KettleBell Swing
Min 5 - Rest
Sunday Strength:
Every 2 min x 5
2 2 2 1 1 Back Squat
Every 90 sec x 5
5 reps @ 70% of the Heavy Single Back Squat
Every 75 sec x 8 alternate between
A: 8 Pendlay Row
B: 10-20 sec Chin Over Bar Hold
GYMNASTICS
This Tuesday we’re going upside down with Handstand Push Ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!
HYBRID FITNESS
This week we are working through repeats of the middle section of a Hyrox race and then finishing up the session with the final 4 stations in full
MOBILITY
This mobility class is designed to restore, protect, and enhance the two most important hubs of movement in your body: the hips and shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve hip stability, strengthen supporting muscles, and increase range of motion to help you move pain-free and build a stronger, more functional squat.
You’ll work through controlled mobility flows, activation techniques, and corrective patterns that enhance joint integrity, balance, and movement quality. We’ll also focus on shoulder functionality—improving overhead mobility, scapular control, and rotator cuff strength so you can lift, reach, and train with greater confidence.
Whether you’re recovering, preventing future injury, or looking to upgrade your overall mechanics, this class provides the tools to build resilient joints and better movement for every activity.
WEIGHTLIFTING
This week we are working on Snatch. Spending time stabilising overhead. Followed by a Snatch complex. Heavy Snatch singles. Finishing with Snatch Deadlifts and building to a 1 rep Front Squat
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.
Sunday
Time: 6:14am
Location: Super Sports, Meydan
Session: Long Run/Super Sports Race
Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.
Enter the race here
Warm Up location here
See you there,
No Weakness
.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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