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What Now
Empowering 'What Now' with 'I Will' - Paving the Path Forward
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
One-Hour Workout: Revving Your Swim Engine
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