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Unleash Your Inner Strength
The Power of Visualisation
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Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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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!
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard 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
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
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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