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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2:30 minutes x 5
5 5 3 3 3 front squat + 10 alt Gorilla Row
Conditioning:
Every 2 minutes x 12
15/12/9 Cal Row
20/15/10 Wall Balls
Tuesday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Barbell Bench Press
Every 90 seconds x 12
A: 5 beat swing 5 kipping Pull Up/C2B
B: 3 DB strict press 6 Dumbbell Push Press/arm
C: 30 sec hollow 30 sec Arch Hold
Conditioning:
For time
500/400m Ski
15 Burpee Pull Ups
250/200m Ski
Wednesday:
Strength:
Every 2 minutes x 5
20 reps alternating Dumbbell Death March + 5-10 Dumbbell Push ups
Conditioning:
Park Run
2 rounds
10 Dumbbell Deadlift
10 Dumbbell Hang Squat Clean
10 Dumbbell Front Rack Reverse lunge
rest 2 mins x 4
Thursday:
Christmas Day with Coach Eduan
Friday:
Strength:
Every 2 minutes x 8
A: 6/6 Barbell Front Foot Elevated Split Squat
B: 10 Weighted GHD Sit ups
Conditioning:
In Pairs AMRAP 21
30 cal Assault Bike
30 Clean and Jerk
Saturday Session with Coach Jerome
Sunday Sweat:
In Pairs
5 rounds
1000m Row
30 Burpee over Rower
30 synchro Dumbbell Snatch
Sunday Strength:
Every 2 minutes x 5
3 3 2 2 1 Deadlift
+
10 mins build to a max Deadlift
Every 3 mins x 4
Every3 minutes x 4
5 Incline Bench Press
rest 1 minute
12 alternating Gorilla Row
EMOM 9
1- 30 sec max Barbell Standing French Press
2 - 30 sec max Reverse Curl
3 - 30 sec max Dumbbell Front Raise
GYMNASTICS
We’re heading back to the rig this week to build your toes-to-bar! Hamstrings, hip flexors, core, lats, and more all 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 your mobility, and strict strength. We’ll wrap things up with kipping drills. See you there!
WEIGHTLIFTING
Starting this week off with some push jerk technique work, followed by a progressive EMOM -
Clean pull + power clean + push jerk
Power clean + push jerk
Heavy Power clean
Then we finish up with partner DT for some festive fun!!
Lastly heavy doubles on the back 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
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
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 on the athletics track. We will be in the Christmas spirit today, running the 12 Days of TrackMas! Come along for some fun and fast running.
Wednesday
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
Friday
Session: The Coffee Run
As it is Boxing Day, we will not have a coached run today. However, should you want to do some Tempo we have a 2025/26 inspired session for you below:
Warm up:
5mins easy jog
Main set:
25mins @ tempo
3mins @ recovery/float
25mins @ tempo
Cool down:
5mins easy jog/walk
Monday:
Strength:
Every 2:30 minutes x 5
5 5 3 3 3 front squat + 10 alt Gorilla Row
Conditioning:
Every 2 minutes x 12
15/12/9 Cal Row
20/15/10 Wall Balls
Tuesday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Barbell Bench Press
Every 90 seconds x 12
A: 5 beat swing 5 kipping Pull Up/C2B
B: 3 DB strict press 6 Dumbbell Push Press/arm
C: 30 sec hollow 30 sec Arch Hold
Conditioning:
For time
500/400m Ski
15 Burpee Pull Ups
250/200m Ski
Wednesday:
Strength:
Every 2 minutes x 5
20 reps alternating Dumbbell Death March + 5-10 Dumbbell Push ups
Conditioning:
Park Run
2 rounds
10 Dumbbell Deadlift
10 Dumbbell Hang Squat Clean
10 Dumbbell Front Rack Reverse lunge
rest 2 mins x 4
Thursday:
Christmas Day with Coach Eduan
Friday:
Strength:
Every 2 minutes x 8
A: 6/6 Barbell Front Foot Elevated Split Squat
B: 10 Weighted GHD Sit ups
Conditioning:
In Pairs AMRAP 21
30 cal Assault Bike
30 Clean and Jerk
Saturday Session with Coach Jerome
Sunday Sweat:
In Pairs
5 rounds
1000m Row
30 Burpee over Rower
30 synchro Dumbbell Snatch
Sunday Strength:
Every 2 minutes x 5
3 3 2 2 1 Deadlift
+
10 mins build to a max Deadlift
Every 3 mins x 4
Every3 minutes x 4
5 Incline Bench Press
rest 1 minute
12 alternating Gorilla Row
EMOM 9
1- 30 sec max Barbell Standing French Press
2 - 30 sec max Reverse Curl
3 - 30 sec max Dumbbell Front Raise
GYMNASTICS
We’re heading back to the rig this week to build your toes-to-bar! Hamstrings, hip flexors, core, lats, and more all 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 your mobility, and strict strength. We’ll wrap things up with kipping drills. See you there!
WEIGHTLIFTING
Starting this week off with some push jerk technique work, followed by a progressive EMOM -
Clean pull + power clean + push jerk
Power clean + push jerk
Heavy Power clean
Then we finish up with partner DT for some festive fun!!
Lastly heavy doubles on the back 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
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
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 on the athletics track. We will be in the Christmas spirit today, running the 12 Days of TrackMas! Come along for some fun and fast running.
Wednesday
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
Friday
Session: The Coffee Run
As it is Boxing Day, we will not have a coached run today. However, should you want to do some Tempo we have a 2025/26 inspired session for you below:
Warm up:
5mins easy jog
Main set:
25mins @ tempo
3mins @ recovery/float
25mins @ tempo
Cool down:
5mins easy jog/walk
Monday:
Strength:
Every 2:30 minutes x 5
5 5 3 3 3 front squat + 10 alt Gorilla Row
Conditioning:
Every 2 minutes x 12
15/12/9 Cal Row
20/15/10 Wall Balls
Tuesday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Barbell Bench Press
Every 90 seconds x 12
A: 5 beat swing 5 kipping Pull Up/C2B
B: 3 DB strict press 6 Dumbbell Push Press/arm
C: 30 sec hollow 30 sec Arch Hold
Conditioning:
For time
500/400m Ski
15 Burpee Pull Ups
250/200m Ski
Wednesday:
Strength:
Every 2 minutes x 5
20 reps alternating Dumbbell Death March + 5-10 Dumbbell Push ups
Conditioning:
Park Run
2 rounds
10 Dumbbell Deadlift
10 Dumbbell Hang Squat Clean
10 Dumbbell Front Rack Reverse lunge
rest 2 mins x 4
Thursday:
Christmas Day with Coach Eduan
Friday:
Strength:
Every 2 minutes x 8
A: 6/6 Barbell Front Foot Elevated Split Squat
B: 10 Weighted GHD Sit ups
Conditioning:
In Pairs AMRAP 21
30 cal Assault Bike
30 Clean and Jerk
Saturday Session with Coach Jerome
Sunday Sweat:
In Pairs
5 rounds
1000m Row
30 Burpee over Rower
30 synchro Dumbbell Snatch
Sunday Strength:
Every 2 minutes x 5
3 3 2 2 1 Deadlift
+
10 mins build to a max Deadlift
Every 3 mins x 4
Every3 minutes x 4
5 Incline Bench Press
rest 1 minute
12 alternating Gorilla Row
EMOM 9
1- 30 sec max Barbell Standing French Press
2 - 30 sec max Reverse Curl
3 - 30 sec max Dumbbell Front Raise
GYMNASTICS
We’re heading back to the rig this week to build your toes-to-bar! Hamstrings, hip flexors, core, lats, and more all 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 your mobility, and strict strength. We’ll wrap things up with kipping drills. See you there!
WEIGHTLIFTING
Starting this week off with some push jerk technique work, followed by a progressive EMOM -
Clean pull + power clean + push jerk
Power clean + push jerk
Heavy Power clean
Then we finish up with partner DT for some festive fun!!
Lastly heavy doubles on the back 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
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
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 on the athletics track. We will be in the Christmas spirit today, running the 12 Days of TrackMas! Come along for some fun and fast running.
Wednesday
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
Friday
Session: The Coffee Run
As it is Boxing Day, we will not have a coached run today. However, should you want to do some Tempo we have a 2025/26 inspired session for you below:
Warm up:
5mins easy jog
Main set:
25mins @ tempo
3mins @ recovery/float
25mins @ tempo
Cool down:
5mins easy jog/walk
Monday:
Strength:
Every 2:30 minutes x 5
5 5 3 3 3 front squat + 10 alt Gorilla Row
Conditioning:
Every 2 minutes x 12
15/12/9 Cal Row
20/15/10 Wall Balls
Tuesday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Barbell Bench Press
Every 90 seconds x 12
A: 5 beat swing 5 kipping Pull Up/C2B
B: 3 DB strict press 6 Dumbbell Push Press/arm
C: 30 sec hollow 30 sec Arch Hold
Conditioning:
For time
500/400m Ski
15 Burpee Pull Ups
250/200m Ski
Wednesday:
Strength:
Every 2 minutes x 5
20 reps alternating Dumbbell Death March + 5-10 Dumbbell Push ups
Conditioning:
Park Run
2 rounds
10 Dumbbell Deadlift
10 Dumbbell Hang Squat Clean
10 Dumbbell Front Rack Reverse lunge
rest 2 mins x 4
Thursday:
Christmas Day with Coach Eduan
Friday:
Strength:
Every 2 minutes x 8
A: 6/6 Barbell Front Foot Elevated Split Squat
B: 10 Weighted GHD Sit ups
Conditioning:
In Pairs AMRAP 21
30 cal Assault Bike
30 Clean and Jerk
Saturday Session with Coach Jerome
Sunday Sweat:
In Pairs
5 rounds
1000m Row
30 Burpee over Rower
30 synchro Dumbbell Snatch
Sunday Strength:
Every 2 minutes x 5
3 3 2 2 1 Deadlift
+
10 mins build to a max Deadlift
Every 3 mins x 4
Every3 minutes x 4
5 Incline Bench Press
rest 1 minute
12 alternating Gorilla Row
EMOM 9
1- 30 sec max Barbell Standing French Press
2 - 30 sec max Reverse Curl
3 - 30 sec max Dumbbell Front Raise
GYMNASTICS
We’re heading back to the rig this week to build your toes-to-bar! Hamstrings, hip flexors, core, lats, and more all 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 your mobility, and strict strength. We’ll wrap things up with kipping drills. See you there!
WEIGHTLIFTING
Starting this week off with some push jerk technique work, followed by a progressive EMOM -
Clean pull + power clean + push jerk
Power clean + push jerk
Heavy Power clean
Then we finish up with partner DT for some festive fun!!
Lastly heavy doubles on the back 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
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
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 on the athletics track. We will be in the Christmas spirit today, running the 12 Days of TrackMas! Come along for some fun and fast running.
Wednesday
There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.
Friday
Session: The Coffee Run
As it is Boxing Day, we will not have a coached run today. However, should you want to do some Tempo we have a 2025/26 inspired session for you below:
Warm up:
5mins easy jog
Main set:
25mins @ tempo
3mins @ recovery/float
25mins @ tempo
Cool down:
5mins easy jog/walk
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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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