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Pain Management in Fitness Training
A Biopsychosocial Approach
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At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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