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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.
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
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.
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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.
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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