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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 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
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 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
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 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
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 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
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
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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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