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The Ups and Downs of an Endurance Coach
Most challenging, exciting and motivating pathway
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
One-Hour Workout: Revving Your Swim Engine
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