.svg){kind=icon}
Mental Toughness: Thrive Under Pressure
Monday:
Strength:
EMOM 12
M1 - 8 Dumbbell Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
AMRAP 25
3 rounds of Cindy
500/420m row
Tuesday:
Strength:
Every 2 mins x 10
1 Power Clean
1 Hang Power Clean
1 Push Jerk
Conditioning:
3 min amrap
3 Deadlift
9/6 Cal Ski
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt Dumbbell Walking Lunge
Min 2 - 3-6 Dragon Flags
Conditioning:
In a 30 minute window
In teams of 3
6000m C2 bike
Olivara run together
3000m C2 bike
Park Run together
AMRAP in remaining time YGIG alt rounds
5 box jump over
5 TTB
Thursday:
Strength:
Every 3 mins x 5
5 5 3 3 3 Front Squat
Every 2 mins x 6
A: 8/8 wall referenced Kettlebell single leg RDL
B: 8 Cyclist Goblet Squat
Conditioning:
3 rounds for time
10 Sandbag over Shoulder
30 AB Mat sit ups
Friday:
Strength:
Every 2 mins x 5
3 Push Press
Every 2 mins x 8
A: 10 8 6 4 DB Bench Press
B: 1.1.1.1 strict pull ups (rest 15 sec between clusters of 1)
Conditioning:
18 min amrap
30 DU
6 Push Up Renegade Row
8 SA Dumbbell Push Press
12/9 cal Ass Bike
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
In a 5 minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 Burpee Box Jump Overs
AMRAP
Wall Balls
rest 3 mins x5
Sunday Strength:
Every 3 mins x 5
3 Back squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 3
10 incline bench press
Every 2 mins x 3
10 Dumbbell Tate Press
10 Gorilla Rows
GYMNASTICS
This week we will continue working on our handstand push ups.
Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.
HYBRID FITNESS
This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements. This should be a challenging long session building up the aerobic base required for hybrid training
MOBILITY
In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.
We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.
WEIGHTLIFTING
This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out
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
We are back to our full schedule. Today we have a lovely fartlek session for you.
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
Fartlek is a Swedish term that translates to "speed play." It is a type of running workout that involves alternating between periods of fast running and slower recovery jogging.
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 every group should be building from half marathon pace to 3k pace on these. So there are 4 'speed changes' to go through.
1600m (building on 400) with 3 minutes rest between intervals.
Do as many sets of 1.6km as you can before 6.55am
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!
We will be using the middle section of the park for this run (behind InnerFight). You will run the length of the park hard (9/10) and then walk back as a recovery. After 4x. reps take a 2 mins drink break. Then we repeat.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Finish with 3 mins easy cool down and then coffee.
Start to build up the pace after easy group running. Then 35 mins of work at tempo, broken up with short 1 min recoveries every 5 mins.
Monday:
Strength:
EMOM 12
M1 - 8 Dumbbell Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
AMRAP 25
3 rounds of Cindy
500/420m row
Tuesday:
Strength:
Every 2 mins x 10
1 Power Clean
1 Hang Power Clean
1 Push Jerk
Conditioning:
3 min amrap
3 Deadlift
9/6 Cal Ski
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt Dumbbell Walking Lunge
Min 2 - 3-6 Dragon Flags
Conditioning:
In a 30 minute window
In teams of 3
6000m C2 bike
Olivara run together
3000m C2 bike
Park Run together
AMRAP in remaining time YGIG alt rounds
5 box jump over
5 TTB
Thursday:
Strength:
Every 3 mins x 5
5 5 3 3 3 Front Squat
Every 2 mins x 6
A: 8/8 wall referenced Kettlebell single leg RDL
B: 8 Cyclist Goblet Squat
Conditioning:
3 rounds for time
10 Sandbag over Shoulder
30 AB Mat sit ups
Friday:
Strength:
Every 2 mins x 5
3 Push Press
Every 2 mins x 8
A: 10 8 6 4 DB Bench Press
B: 1.1.1.1 strict pull ups (rest 15 sec between clusters of 1)
Conditioning:
18 min amrap
30 DU
6 Push Up Renegade Row
8 SA Dumbbell Push Press
12/9 cal Ass Bike
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
In a 5 minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 Burpee Box Jump Overs
AMRAP
Wall Balls
rest 3 mins x5
Sunday Strength:
Every 3 mins x 5
3 Back squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 3
10 incline bench press
Every 2 mins x 3
10 Dumbbell Tate Press
10 Gorilla Rows
GYMNASTICS
This week we will continue working on our handstand push ups.
Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.
HYBRID FITNESS
This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements. This should be a challenging long session building up the aerobic base required for hybrid training
MOBILITY
In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.
We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.
WEIGHTLIFTING
This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out
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
We are back to our full schedule. Today we have a lovely fartlek session for you.
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
Fartlek is a Swedish term that translates to "speed play." It is a type of running workout that involves alternating between periods of fast running and slower recovery jogging.
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 every group should be building from half marathon pace to 3k pace on these. So there are 4 'speed changes' to go through.
1600m (building on 400) with 3 minutes rest between intervals.
Do as many sets of 1.6km as you can before 6.55am
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!
We will be using the middle section of the park for this run (behind InnerFight). You will run the length of the park hard (9/10) and then walk back as a recovery. After 4x. reps take a 2 mins drink break. Then we repeat.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Finish with 3 mins easy cool down and then coffee.
Start to build up the pace after easy group running. Then 35 mins of work at tempo, broken up with short 1 min recoveries every 5 mins.
Monday:
Strength:
EMOM 12
M1 - 8 Dumbbell Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
AMRAP 25
3 rounds of Cindy
500/420m row
Tuesday:
Strength:
Every 2 mins x 10
1 Power Clean
1 Hang Power Clean
1 Push Jerk
Conditioning:
3 min amrap
3 Deadlift
9/6 Cal Ski
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt Dumbbell Walking Lunge
Min 2 - 3-6 Dragon Flags
Conditioning:
In a 30 minute window
In teams of 3
6000m C2 bike
Olivara run together
3000m C2 bike
Park Run together
AMRAP in remaining time YGIG alt rounds
5 box jump over
5 TTB
Thursday:
Strength:
Every 3 mins x 5
5 5 3 3 3 Front Squat
Every 2 mins x 6
A: 8/8 wall referenced Kettlebell single leg RDL
B: 8 Cyclist Goblet Squat
Conditioning:
3 rounds for time
10 Sandbag over Shoulder
30 AB Mat sit ups
Friday:
Strength:
Every 2 mins x 5
3 Push Press
Every 2 mins x 8
A: 10 8 6 4 DB Bench Press
B: 1.1.1.1 strict pull ups (rest 15 sec between clusters of 1)
Conditioning:
18 min amrap
30 DU
6 Push Up Renegade Row
8 SA Dumbbell Push Press
12/9 cal Ass Bike
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
In a 5 minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 Burpee Box Jump Overs
AMRAP
Wall Balls
rest 3 mins x5
Sunday Strength:
Every 3 mins x 5
3 Back squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 3
10 incline bench press
Every 2 mins x 3
10 Dumbbell Tate Press
10 Gorilla Rows
GYMNASTICS
This week we will continue working on our handstand push ups.
Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.
HYBRID FITNESS
This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements. This should be a challenging long session building up the aerobic base required for hybrid training
MOBILITY
In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.
We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.
WEIGHTLIFTING
This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out
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
We are back to our full schedule. Today we have a lovely fartlek session for you.
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
Fartlek is a Swedish term that translates to "speed play." It is a type of running workout that involves alternating between periods of fast running and slower recovery jogging.
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 every group should be building from half marathon pace to 3k pace on these. So there are 4 'speed changes' to go through.
1600m (building on 400) with 3 minutes rest between intervals.
Do as many sets of 1.6km as you can before 6.55am
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!
We will be using the middle section of the park for this run (behind InnerFight). You will run the length of the park hard (9/10) and then walk back as a recovery. After 4x. reps take a 2 mins drink break. Then we repeat.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Finish with 3 mins easy cool down and then coffee.
Start to build up the pace after easy group running. Then 35 mins of work at tempo, broken up with short 1 min recoveries every 5 mins.
Monday:
Strength:
EMOM 12
M1 - 8 Dumbbell Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
AMRAP 25
3 rounds of Cindy
500/420m row
Tuesday:
Strength:
Every 2 mins x 10
1 Power Clean
1 Hang Power Clean
1 Push Jerk
Conditioning:
3 min amrap
3 Deadlift
9/6 Cal Ski
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt Dumbbell Walking Lunge
Min 2 - 3-6 Dragon Flags
Conditioning:
In a 30 minute window
In teams of 3
6000m C2 bike
Olivara run together
3000m C2 bike
Park Run together
AMRAP in remaining time YGIG alt rounds
5 box jump over
5 TTB
Thursday:
Strength:
Every 3 mins x 5
5 5 3 3 3 Front Squat
Every 2 mins x 6
A: 8/8 wall referenced Kettlebell single leg RDL
B: 8 Cyclist Goblet Squat
Conditioning:
3 rounds for time
10 Sandbag over Shoulder
30 AB Mat sit ups
Friday:
Strength:
Every 2 mins x 5
3 Push Press
Every 2 mins x 8
A: 10 8 6 4 DB Bench Press
B: 1.1.1.1 strict pull ups (rest 15 sec between clusters of 1)
Conditioning:
18 min amrap
30 DU
6 Push Up Renegade Row
8 SA Dumbbell Push Press
12/9 cal Ass Bike
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
In a 5 minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 Burpee Box Jump Overs
AMRAP
Wall Balls
rest 3 mins x5
Sunday Strength:
Every 3 mins x 5
3 Back squat
Every 2 mins x 4
10 alt Dumbbell Walking Lunges
Every 2 mins x 3
10 incline bench press
Every 2 mins x 3
10 Dumbbell Tate Press
10 Gorilla Rows
GYMNASTICS
This week we will continue working on our handstand push ups.
Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.
HYBRID FITNESS
This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements. This should be a challenging long session building up the aerobic base required for hybrid training
MOBILITY
In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.
We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.
WEIGHTLIFTING
This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out
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
We are back to our full schedule. Today we have a lovely fartlek session for you.
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
Fartlek is a Swedish term that translates to "speed play." It is a type of running workout that involves alternating between periods of fast running and slower recovery jogging.
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 every group should be building from half marathon pace to 3k pace on these. So there are 4 'speed changes' to go through.
1600m (building on 400) with 3 minutes rest between intervals.
Do as many sets of 1.6km as you can before 6.55am
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!
We will be using the middle section of the park for this run (behind InnerFight). You will run the length of the park hard (9/10) and then walk back as a recovery. After 4x. reps take a 2 mins drink break. Then we repeat.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
10 mins easy as a group, into building pace before first rep
Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery
Finish with 3 mins easy cool down and then coffee.
Start to build up the pace after easy group running. Then 35 mins of work at tempo, broken up with short 1 min recoveries every 5 mins.
.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
.jpg)
.jpg)
.avif)
.jpg)
.avif)
