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Understanding everyone is different
Taking what we’ve learned to help others succeed
This summer, as our youth programs continue to grow, I’ve been fortunate enough to work with and get to know several new young athletes, coach some of our mainline classes, and continue to facilitate our portion of the Heroes of Hope program. Working with such varied ages and skill levels has reminded me just how different people can be and the importance of recognizing and working with these differences.
We all know that on some level, everyone is different. These differences can make our daily interactions sometimes so fascinating and rewarding, while other times downright frustrating. In many ways, who we are is a culmination of all these experiences- our triumphs and struggles, our loves and losses.
Over the years, I’ve enjoyed working with athletes of all ages as individuals and in groups. I have learned to identify and appreciate their strengths and areas of challenge. Through these interactions, I have found that it is critical to maintain an open mind and try to observe and listen to others objectively. This is crucial to understand their life experiences better and to develop empathy for what makes them tick. As coaches, we must strive to achieve empathy to help the people we work with to reach their potential.
While people have diverse experiences and varied intrinsic motivations, what we have in common are the positive feelings that come from progressing and achieving. When it comes to fitness, a common thread in all sports is the opportunity for improvement. Making progress increases confidence. Therefore, we strive to create programs for people, whether young or older, to continue making and measuring physical progress. This is bolstered by a positive and supportive environment, ensuring participants will be excited by their progress and reinforcing a desire to keep improving.
My experience has taught me that we must:
Embrace our differences with empathy
Once we have empathy for what makes someone tick, making a plan moving forward will help lead them to improvements and continues motivation.
Ask questions and actively listen
To get the best out of people, they need to be understood and supported. This understanding and trust comes from each genuine interaction.
Taking what we’ve learned to help others succeed
In working with a variety of people, using what you have learned in your other relationships helps aid others in reaching their goals.
Building confidence
Whether small or large, people thrive on making measurable progress. Therefore, it is essential to create opportunities for improvement and then celebrate achievements, which helps build confidence.
Building community
People, in general, are very social creatures, which is no surprise as our historic survival has depended on our ability to work together. Creating a community of individuals working hard to improve themselves goes a long way in keeping people on track towards reaching their goals.
When we take the time to get to know each other, amazing things can happen. With a good understanding of what makes each person unique, we can help them reach their goals. Taking the time to ask questions, listen, and use what we have learned to plan for continued progress goes a long way to ensure that motivation is maintained and increased confidence and success is achieved.
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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.
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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!
This summer, as our youth programs continue to grow, I’ve been fortunate enough to work with and get to know several new young athletes, coach some of our mainline classes, and continue to facilitate our portion of the Heroes of Hope program. Working with such varied ages and skill levels has reminded me just how different people can be and the importance of recognizing and working with these differences.
We all know that on some level, everyone is different. These differences can make our daily interactions sometimes so fascinating and rewarding, while other times downright frustrating. In many ways, who we are is a culmination of all these experiences- our triumphs and struggles, our loves and losses.
Over the years, I’ve enjoyed working with athletes of all ages as individuals and in groups. I have learned to identify and appreciate their strengths and areas of challenge. Through these interactions, I have found that it is critical to maintain an open mind and try to observe and listen to others objectively. This is crucial to understand their life experiences better and to develop empathy for what makes them tick. As coaches, we must strive to achieve empathy to help the people we work with to reach their potential.
While people have diverse experiences and varied intrinsic motivations, what we have in common are the positive feelings that come from progressing and achieving. When it comes to fitness, a common thread in all sports is the opportunity for improvement. Making progress increases confidence. Therefore, we strive to create programs for people, whether young or older, to continue making and measuring physical progress. This is bolstered by a positive and supportive environment, ensuring participants will be excited by their progress and reinforcing a desire to keep improving.
My experience has taught me that we must:
Embrace our differences with empathy
Once we have empathy for what makes someone tick, making a plan moving forward will help lead them to improvements and continues motivation.
Ask questions and actively listen
To get the best out of people, they need to be understood and supported. This understanding and trust comes from each genuine interaction.
Taking what we’ve learned to help others succeed
In working with a variety of people, using what you have learned in your other relationships helps aid others in reaching their goals.
Building confidence
Whether small or large, people thrive on making measurable progress. Therefore, it is essential to create opportunities for improvement and then celebrate achievements, which helps build confidence.
Building community
People, in general, are very social creatures, which is no surprise as our historic survival has depended on our ability to work together. Creating a community of individuals working hard to improve themselves goes a long way in keeping people on track towards reaching their goals.
When we take the time to get to know each other, amazing things can happen. With a good understanding of what makes each person unique, we can help them reach their goals. Taking the time to ask questions, listen, and use what we have learned to plan for continued progress goes a long way to ensure that motivation is maintained and increased confidence and success is achieved.
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
This summer, as our youth programs continue to grow, I’ve been fortunate enough to work with and get to know several new young athletes, coach some of our mainline classes, and continue to facilitate our portion of the Heroes of Hope program. Working with such varied ages and skill levels has reminded me just how different people can be and the importance of recognizing and working with these differences.
We all know that on some level, everyone is different. These differences can make our daily interactions sometimes so fascinating and rewarding, while other times downright frustrating. In many ways, who we are is a culmination of all these experiences- our triumphs and struggles, our loves and losses.
Over the years, I’ve enjoyed working with athletes of all ages as individuals and in groups. I have learned to identify and appreciate their strengths and areas of challenge. Through these interactions, I have found that it is critical to maintain an open mind and try to observe and listen to others objectively. This is crucial to understand their life experiences better and to develop empathy for what makes them tick. As coaches, we must strive to achieve empathy to help the people we work with to reach their potential.
While people have diverse experiences and varied intrinsic motivations, what we have in common are the positive feelings that come from progressing and achieving. When it comes to fitness, a common thread in all sports is the opportunity for improvement. Making progress increases confidence. Therefore, we strive to create programs for people, whether young or older, to continue making and measuring physical progress. This is bolstered by a positive and supportive environment, ensuring participants will be excited by their progress and reinforcing a desire to keep improving.
My experience has taught me that we must:
Embrace our differences with empathy
Once we have empathy for what makes someone tick, making a plan moving forward will help lead them to improvements and continues motivation.
Ask questions and actively listen
To get the best out of people, they need to be understood and supported. This understanding and trust comes from each genuine interaction.
Taking what we’ve learned to help others succeed
In working with a variety of people, using what you have learned in your other relationships helps aid others in reaching their goals.
Building confidence
Whether small or large, people thrive on making measurable progress. Therefore, it is essential to create opportunities for improvement and then celebrate achievements, which helps build confidence.
Building community
People, in general, are very social creatures, which is no surprise as our historic survival has depended on our ability to work together. Creating a community of individuals working hard to improve themselves goes a long way in keeping people on track towards reaching their goals.
When we take the time to get to know each other, amazing things can happen. With a good understanding of what makes each person unique, we can help them reach their goals. Taking the time to ask questions, listen, and use what we have learned to plan for continued progress goes a long way to ensure that motivation is maintained and increased confidence and success is achieved.
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
This summer, as our youth programs continue to grow, I’ve been fortunate enough to work with and get to know several new young athletes, coach some of our mainline classes, and continue to facilitate our portion of the Heroes of Hope program. Working with such varied ages and skill levels has reminded me just how different people can be and the importance of recognizing and working with these differences.
We all know that on some level, everyone is different. These differences can make our daily interactions sometimes so fascinating and rewarding, while other times downright frustrating. In many ways, who we are is a culmination of all these experiences- our triumphs and struggles, our loves and losses.
Over the years, I’ve enjoyed working with athletes of all ages as individuals and in groups. I have learned to identify and appreciate their strengths and areas of challenge. Through these interactions, I have found that it is critical to maintain an open mind and try to observe and listen to others objectively. This is crucial to understand their life experiences better and to develop empathy for what makes them tick. As coaches, we must strive to achieve empathy to help the people we work with to reach their potential.
While people have diverse experiences and varied intrinsic motivations, what we have in common are the positive feelings that come from progressing and achieving. When it comes to fitness, a common thread in all sports is the opportunity for improvement. Making progress increases confidence. Therefore, we strive to create programs for people, whether young or older, to continue making and measuring physical progress. This is bolstered by a positive and supportive environment, ensuring participants will be excited by their progress and reinforcing a desire to keep improving.
My experience has taught me that we must:
Embrace our differences with empathy
Once we have empathy for what makes someone tick, making a plan moving forward will help lead them to improvements and continues motivation.
Ask questions and actively listen
To get the best out of people, they need to be understood and supported. This understanding and trust comes from each genuine interaction.
Taking what we’ve learned to help others succeed
In working with a variety of people, using what you have learned in your other relationships helps aid others in reaching their goals.
Building confidence
Whether small or large, people thrive on making measurable progress. Therefore, it is essential to create opportunities for improvement and then celebrate achievements, which helps build confidence.
Building community
People, in general, are very social creatures, which is no surprise as our historic survival has depended on our ability to work together. Creating a community of individuals working hard to improve themselves goes a long way in keeping people on track towards reaching their goals.
When we take the time to get to know each other, amazing things can happen. With a good understanding of what makes each person unique, we can help them reach their goals. Taking the time to ask questions, listen, and use what we have learned to plan for continued progress goes a long way to ensure that motivation is maintained and increased confidence and success is achieved.
This summer, as our youth programs continue to grow, I’ve been fortunate enough to work with and get to know several new young athletes, coach some of our mainline classes, and continue to facilitate our portion of the Heroes of Hope program. Working with such varied ages and skill levels has reminded me just how different people can be and the importance of recognizing and working with these differences.
We all know that on some level, everyone is different. These differences can make our daily interactions sometimes so fascinating and rewarding, while other times downright frustrating. In many ways, who we are is a culmination of all these experiences- our triumphs and struggles, our loves and losses.
Over the years, I’ve enjoyed working with athletes of all ages as individuals and in groups. I have learned to identify and appreciate their strengths and areas of challenge. Through these interactions, I have found that it is critical to maintain an open mind and try to observe and listen to others objectively. This is crucial to understand their life experiences better and to develop empathy for what makes them tick. As coaches, we must strive to achieve empathy to help the people we work with to reach their potential.
While people have diverse experiences and varied intrinsic motivations, what we have in common are the positive feelings that come from progressing and achieving. When it comes to fitness, a common thread in all sports is the opportunity for improvement. Making progress increases confidence. Therefore, we strive to create programs for people, whether young or older, to continue making and measuring physical progress. This is bolstered by a positive and supportive environment, ensuring participants will be excited by their progress and reinforcing a desire to keep improving.
My experience has taught me that we must:
Embrace our differences with empathy
Once we have empathy for what makes someone tick, making a plan moving forward will help lead them to improvements and continues motivation.
Ask questions and actively listen
To get the best out of people, they need to be understood and supported. This understanding and trust comes from each genuine interaction.
Taking what we’ve learned to help others succeed
In working with a variety of people, using what you have learned in your other relationships helps aid others in reaching their goals.
Building confidence
Whether small or large, people thrive on making measurable progress. Therefore, it is essential to create opportunities for improvement and then celebrate achievements, which helps build confidence.
Building community
People, in general, are very social creatures, which is no surprise as our historic survival has depended on our ability to work together. Creating a community of individuals working hard to improve themselves goes a long way in keeping people on track towards reaching their goals.
When we take the time to get to know each other, amazing things can happen. With a good understanding of what makes each person unique, we can help them reach their goals. Taking the time to ask questions, listen, and use what we have learned to plan for continued progress goes a long way to ensure that motivation is maintained and increased confidence and success is achieved.
One-Hour Workout: Revving Your Swim Engine
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