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Why You Should be Strength Training
Show up, be consistent and do the basics well!
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It doesn't matter if you're a runner, CrossFitter, amateur birdwatcher or full-time office hero, following a strength program benefits every lifestyle and athletic endeavor. What's more? It's enjoyable, and you'll begin to reap immediate benefits!
What is strength training? Also known as resistance training, strength training is an exercise that causes muscles to contract against an outside resistance. #gaintrain
All you need is a resistance, such as your body weight, bands, a barbell or dumbbell. Start with basic, compound movements such as squats, lunges, pressing and pulling and challenge your muscles through progressive overload, which means gradually increasing the intensity or difficulty of the exercises over time.
Still need convincing?
Here are my top 3 reasons to start following a strength program:
1. Strength training makes you stronger. This is an obvious benefit, but getting stronger isn’t just about lifting heavier. An increase in muscle mass transfers to every movement, motion and activity your body partakes in. You will run faster and further, hit the golf ball with more power or simply carry the groceries without any assistance.
2. Strength training lowers your risk of injury. A resistance program benefits the growth of your muscles and improves the strength of your tendons, ligaments and bones. In turn, you'll begin to correct muscular imbalances, improve your range of motion and move more efficiently.
3. Strength training improves your quality of life. The positive, long-term results of your hard work undoubtedly boost confidence. They include an increase in strength, a change in body composition and a better quality of life (a longer one, too!). An immediate result? A wave of endorphins, the body's happy hormone.
Remember, you don't need to make it complicated. Show up, be consistent and do the basics well. Follow a program that suits your current needs and future goals, lift a little more each week, eat well and get enough sleep. If you do these things regularly, you will see some pretty incredible changes in the coming months.
Unsure where to start in your strength program? Let's have a chat! Send me a message at am@innerfight.com.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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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!
It doesn't matter if you're a runner, CrossFitter, amateur birdwatcher or full-time office hero, following a strength program benefits every lifestyle and athletic endeavor. What's more? It's enjoyable, and you'll begin to reap immediate benefits!
What is strength training? Also known as resistance training, strength training is an exercise that causes muscles to contract against an outside resistance. #gaintrain
All you need is a resistance, such as your body weight, bands, a barbell or dumbbell. Start with basic, compound movements such as squats, lunges, pressing and pulling and challenge your muscles through progressive overload, which means gradually increasing the intensity or difficulty of the exercises over time.
Still need convincing?
Here are my top 3 reasons to start following a strength program:
1. Strength training makes you stronger. This is an obvious benefit, but getting stronger isn’t just about lifting heavier. An increase in muscle mass transfers to every movement, motion and activity your body partakes in. You will run faster and further, hit the golf ball with more power or simply carry the groceries without any assistance.
2. Strength training lowers your risk of injury. A resistance program benefits the growth of your muscles and improves the strength of your tendons, ligaments and bones. In turn, you'll begin to correct muscular imbalances, improve your range of motion and move more efficiently.
3. Strength training improves your quality of life. The positive, long-term results of your hard work undoubtedly boost confidence. They include an increase in strength, a change in body composition and a better quality of life (a longer one, too!). An immediate result? A wave of endorphins, the body's happy hormone.
Remember, you don't need to make it complicated. Show up, be consistent and do the basics well. Follow a program that suits your current needs and future goals, lift a little more each week, eat well and get enough sleep. If you do these things regularly, you will see some pretty incredible changes in the coming months.
Unsure where to start in your strength program? Let's have a chat! Send me a message at am@innerfight.com.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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.
It doesn't matter if you're a runner, CrossFitter, amateur birdwatcher or full-time office hero, following a strength program benefits every lifestyle and athletic endeavor. What's more? It's enjoyable, and you'll begin to reap immediate benefits!
What is strength training? Also known as resistance training, strength training is an exercise that causes muscles to contract against an outside resistance. #gaintrain
All you need is a resistance, such as your body weight, bands, a barbell or dumbbell. Start with basic, compound movements such as squats, lunges, pressing and pulling and challenge your muscles through progressive overload, which means gradually increasing the intensity or difficulty of the exercises over time.
Still need convincing?
Here are my top 3 reasons to start following a strength program:
1. Strength training makes you stronger. This is an obvious benefit, but getting stronger isn’t just about lifting heavier. An increase in muscle mass transfers to every movement, motion and activity your body partakes in. You will run faster and further, hit the golf ball with more power or simply carry the groceries without any assistance.
2. Strength training lowers your risk of injury. A resistance program benefits the growth of your muscles and improves the strength of your tendons, ligaments and bones. In turn, you'll begin to correct muscular imbalances, improve your range of motion and move more efficiently.
3. Strength training improves your quality of life. The positive, long-term results of your hard work undoubtedly boost confidence. They include an increase in strength, a change in body composition and a better quality of life (a longer one, too!). An immediate result? A wave of endorphins, the body's happy hormone.
Remember, you don't need to make it complicated. Show up, be consistent and do the basics well. Follow a program that suits your current needs and future goals, lift a little more each week, eat well and get enough sleep. If you do these things regularly, you will see some pretty incredible changes in the coming months.
Unsure where to start in your strength program? Let's have a chat! Send me a message at am@innerfight.com.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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
It doesn't matter if you're a runner, CrossFitter, amateur birdwatcher or full-time office hero, following a strength program benefits every lifestyle and athletic endeavor. What's more? It's enjoyable, and you'll begin to reap immediate benefits!
What is strength training? Also known as resistance training, strength training is an exercise that causes muscles to contract against an outside resistance. #gaintrain
All you need is a resistance, such as your body weight, bands, a barbell or dumbbell. Start with basic, compound movements such as squats, lunges, pressing and pulling and challenge your muscles through progressive overload, which means gradually increasing the intensity or difficulty of the exercises over time.
Still need convincing?
Here are my top 3 reasons to start following a strength program:
1. Strength training makes you stronger. This is an obvious benefit, but getting stronger isn’t just about lifting heavier. An increase in muscle mass transfers to every movement, motion and activity your body partakes in. You will run faster and further, hit the golf ball with more power or simply carry the groceries without any assistance.
2. Strength training lowers your risk of injury. A resistance program benefits the growth of your muscles and improves the strength of your tendons, ligaments and bones. In turn, you'll begin to correct muscular imbalances, improve your range of motion and move more efficiently.
3. Strength training improves your quality of life. The positive, long-term results of your hard work undoubtedly boost confidence. They include an increase in strength, a change in body composition and a better quality of life (a longer one, too!). An immediate result? A wave of endorphins, the body's happy hormone.
Remember, you don't need to make it complicated. Show up, be consistent and do the basics well. Follow a program that suits your current needs and future goals, lift a little more each week, eat well and get enough sleep. If you do these things regularly, you will see some pretty incredible changes in the coming months.
Unsure where to start in your strength program? Let's have a chat! Send me a message at am@innerfight.com.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
It doesn't matter if you're a runner, CrossFitter, amateur birdwatcher or full-time office hero, following a strength program benefits every lifestyle and athletic endeavor. What's more? It's enjoyable, and you'll begin to reap immediate benefits!
What is strength training? Also known as resistance training, strength training is an exercise that causes muscles to contract against an outside resistance. #gaintrain
All you need is a resistance, such as your body weight, bands, a barbell or dumbbell. Start with basic, compound movements such as squats, lunges, pressing and pulling and challenge your muscles through progressive overload, which means gradually increasing the intensity or difficulty of the exercises over time.
Still need convincing?
Here are my top 3 reasons to start following a strength program:
1. Strength training makes you stronger. This is an obvious benefit, but getting stronger isn’t just about lifting heavier. An increase in muscle mass transfers to every movement, motion and activity your body partakes in. You will run faster and further, hit the golf ball with more power or simply carry the groceries without any assistance.
2. Strength training lowers your risk of injury. A resistance program benefits the growth of your muscles and improves the strength of your tendons, ligaments and bones. In turn, you'll begin to correct muscular imbalances, improve your range of motion and move more efficiently.
3. Strength training improves your quality of life. The positive, long-term results of your hard work undoubtedly boost confidence. They include an increase in strength, a change in body composition and a better quality of life (a longer one, too!). An immediate result? A wave of endorphins, the body's happy hormone.
Remember, you don't need to make it complicated. Show up, be consistent and do the basics well. Follow a program that suits your current needs and future goals, lift a little more each week, eat well and get enough sleep. If you do these things regularly, you will see some pretty incredible changes in the coming months.
Unsure where to start in your strength program? Let's have a chat! Send me a message at am@innerfight.com.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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