3 Reasons Why You Are Not Getting Stronger
Break through your Plateau!
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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ENGINE
Increasing calories per minute on the machines with varying distances.
GYMNASTICS
Gymnastics will focus on handstand push-ups and rope climbs this week. If you struggle with these movements, this is your chance to work on the technique and skills to get your first handstand push or rope climb or increase your ability to perform them!
HYROX
Full HYROX simulation. Options for half HYROX and doing it in pairs or a team!
MOBILITY
We have been working on hip mobility & ankle mobility. Now it's time to stabilise. For the upper, we will work on shoulder elevation-depression & lat activation.
PURE STRENGTH
This week in Pure Strength, we start with more percentage work on the close-grip bench press, followed by some push-pull landmine work. We will hit some heavy single-leg work on Wednesday with hamstring and glute accessories.
WEIGHTLIFTING
Clean and jerk this week, and we start with hitting split jerk doubles before getting into Hang Clean and Clean & Split Jerks. Let's see how heavy we can get!
Track Tuesday
Peak week for our over unders set! 1200’s this week.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Some low RPM work this week into some hard 45s efforts, a really fun set!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Hill reps are back! Message db@innerfight.com to get involved.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Jebel Hafeet Training camp
This weekend the IFE athletes are on a Training camp on Jebel Hafeet. If you don’t want to miss the next one, get in touch!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 7x 4 mins blocks. There will be a minute recovery after each Tempo Block to help bring your HR back down.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
1200m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running 1km repeats at 8/10 effort. These should feel quite fast, and there will be a 2 mins rest after each KM. We will also have a Coffee Morning at 7am post the morning session at Smith St Cafe.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be doing some hill repeats on the bridge at the end of the beach track. Please note the change of start location this week.
Monday sees us start the week with some Toes to Bar skill work and then a tough ascending rep work out that will tax the core. Tuesday is all about heavy deadlifts in both the skill and the workout. Wednesday features stricter upper body pulling work in the skill and a twist on the Classic CrossFit work out Jackie. Thursday, we will take another run at the Zercher squat, and then barbell cycling is the workout's focus "Macho Man". Friday, we have a long cardio session to finish the week strong.
Monday:
Strength:
A) Toes to Bar Technique
B) Half Kneeling DB Strict Press + Max Toes to Bar
Conditioning:
For Time:
9-12-15-18-21
Cal row
V-Ups
Hang DB Snatch (1 x 50/35)
Tuesday:
Strength:
Deadstop Deadlifts
Conditioning:
In a 3 minute window
5 Deadlift (120/80)
Pool Run
AMRAP burpees over the bar
rest 2 mins x3
Wednesday:
Strength:
A) Strict Pull Ups
B) Handstand Hold
C) Weighted Sit Ups
Conditioning:
For time Jackie on a bike:
50/40 cal bike
50 Thrusters (20/15)
30 Pull-ups
Thursday:
Strength:
Zercher Squats
Conditioning:
Macho Man Feels:
EMOM x 15
3 Power clean
3 Front Squat
3 STOH
Friday:
Conditioning:
Today we go long, how far will you get in 40mins!!!
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
Peak week for our over unders set! 1200’s this week.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Some low RPM work this week into some hard 45s efforts, a really fun set!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Hill reps are back! Message db@innerfight.com to get involved.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Jebel Hafeet Training camp
This weekend the IFE athletes are on a Training camp on Jebel Hafeet. If you don’t want to miss the next one, get in touch!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 7x 4 mins blocks. There will be a minute recovery after each Tempo Block to help bring your HR back down.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
1200m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running 1km repeats at 8/10 effort. These should feel quite fast, and there will be a 2 mins rest after each KM. We will also have a Coffee Morning at 7am post the morning session at Smith St Cafe.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be doing some hill repeats on the bridge at the end of the beach track. Please note the change of start location this week.
Monday sees us start the week with some Toes to Bar skill work and then a tough ascending rep work out that will tax the core. Tuesday is all about heavy deadlifts in both the skill and the workout. Wednesday features stricter upper body pulling work in the skill and a twist on the Classic CrossFit work out Jackie. Thursday, we will take another run at the Zercher squat, and then barbell cycling is the workout's focus "Macho Man". Friday, we have a long cardio session to finish the week strong.
Monday:
Strength:
A) Toes to Bar Technique
B) Half Kneeling DB Strict Press + Max Toes to Bar
Conditioning:
For Time:
9-12-15-18-21
Cal row
V-Ups
Hang DB Snatch (1 x 50/35)
Tuesday:
Strength:
Deadstop Deadlifts
Conditioning:
In a 3 minute window
5 Deadlift (120/80)
Pool Run
AMRAP burpees over the bar
rest 2 mins x3
Wednesday:
Strength:
A) Strict Pull Ups
B) Handstand Hold
C) Weighted Sit Ups
Conditioning:
For time Jackie on a bike:
50/40 cal bike
50 Thrusters (20/15)
30 Pull-ups
Thursday:
Strength:
Zercher Squats
Conditioning:
Macho Man Feels:
EMOM x 15
3 Power clean
3 Front Squat
3 STOH
Friday:
Conditioning:
Today we go long, how far will you get in 40mins!!!
ENGINE
Increasing calories per minute on the machines with varying distances.
GYMNASTICS
Gymnastics will focus on handstand push-ups and rope climbs this week. If you struggle with these movements, this is your chance to work on the technique and skills to get your first handstand push or rope climb or increase your ability to perform them!
HYROX
Full HYROX simulation. Options for half HYROX and doing it in pairs or a team!
MOBILITY
We have been working on hip mobility & ankle mobility. Now it's time to stabilise. For the upper, we will work on shoulder elevation-depression & lat activation.
PURE STRENGTH
This week in Pure Strength, we start with more percentage work on the close-grip bench press, followed by some push-pull landmine work. We will hit some heavy single-leg work on Wednesday with hamstring and glute accessories.
WEIGHTLIFTING
Clean and jerk this week, and we start with hitting split jerk doubles before getting into Hang Clean and Clean & Split Jerks. Let's see how heavy we can get!
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 7x 4 mins blocks. There will be a minute recovery after each Tempo Block to help bring your HR back down.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
1200m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running 1km repeats at 8/10 effort. These should feel quite fast, and there will be a 2 mins rest after each KM. We will also have a Coffee Morning at 7am post the morning session at Smith St Cafe.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be doing some hill repeats on the bridge at the end of the beach track. Please note the change of start location this week.
Monday sees us start the week with some Toes to Bar skill work and then a tough ascending rep work out that will tax the core. Tuesday is all about heavy deadlifts in both the skill and the workout. Wednesday features stricter upper body pulling work in the skill and a twist on the Classic CrossFit work out Jackie. Thursday, we will take another run at the Zercher squat, and then barbell cycling is the workout's focus "Macho Man". Friday, we have a long cardio session to finish the week strong.
Monday:
Strength:
A) Toes to Bar Technique
B) Half Kneeling DB Strict Press + Max Toes to Bar
Conditioning:
For Time:
9-12-15-18-21
Cal row
V-Ups
Hang DB Snatch (1 x 50/35)
Tuesday:
Strength:
Deadstop Deadlifts
Conditioning:
In a 3 minute window
5 Deadlift (120/80)
Pool Run
AMRAP burpees over the bar
rest 2 mins x3
Wednesday:
Strength:
A) Strict Pull Ups
B) Handstand Hold
C) Weighted Sit Ups
Conditioning:
For time Jackie on a bike:
50/40 cal bike
50 Thrusters (20/15)
30 Pull-ups
Thursday:
Strength:
Zercher Squats
Conditioning:
Macho Man Feels:
EMOM x 15
3 Power clean
3 Front Squat
3 STOH
Friday:
Conditioning:
Today we go long, how far will you get in 40mins!!!
ENGINE
Increasing calories per minute on the machines with varying distances.
GYMNASTICS
Gymnastics will focus on handstand push-ups and rope climbs this week. If you struggle with these movements, this is your chance to work on the technique and skills to get your first handstand push or rope climb or increase your ability to perform them!
HYROX
Full HYROX simulation. Options for half HYROX and doing it in pairs or a team!
MOBILITY
We have been working on hip mobility & ankle mobility. Now it's time to stabilise. For the upper, we will work on shoulder elevation-depression & lat activation.
PURE STRENGTH
This week in Pure Strength, we start with more percentage work on the close-grip bench press, followed by some push-pull landmine work. We will hit some heavy single-leg work on Wednesday with hamstring and glute accessories.
WEIGHTLIFTING
Clean and jerk this week, and we start with hitting split jerk doubles before getting into Hang Clean and Clean & Split Jerks. Let's see how heavy we can get!
Track Tuesday
Peak week for our over unders set! 1200’s this week.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Some low RPM work this week into some hard 45s efforts, a really fun set!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Hill reps are back! Message db@innerfight.com to get involved.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Jebel Hafeet Training camp
This weekend the IFE athletes are on a Training camp on Jebel Hafeet. If you don’t want to miss the next one, get in touch!
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Hitting a plateau in your strength training journey can be frustrating. You're putting in the work, but the gains seem to have stalled. If you're wondering why you are not getting stronger, it's time to take a closer look at your training approach.
Are you neglecting accessory work?
Why do accessory work in the first place?! It's what makes your weakest links in the chain stronger. When you feel little progress is being made on your main lifts. Start by giving the accessory work the same attention and effort as the main lifts. Gains will start to happen!
Are you pushing yourself close to failure?
I like to use RIR (Rep in Reserve) to measure the exercise's stimulus.
When performing a main lift like a back squat on a max effort day, I would still keep 1-0.5 RIR, meaning I like to end on a good rep, thinking I might be able to do a little more but will keep it for the following week and not be greedy.
Are you training both components of the Force Velocity Curve?
Equal work weekly training should include both Sub/max effort and Dynamic effort. Sub/max efforts are the heavy lifts where you work with loads above 85% of your 1RM. On the other end of the curve, we find speed. Here, we will use lighter loads anywhere between 30-70%. The focus is keeping the velocity of the bar high. On dynamic days, you want to add some plyometrics to your session.
Final thoughts
Understanding why you are not getting stronger is the first step towards breaking through your plateau.
By incorporating these three elements into your training routine - focusing on accessory work, pushing yourself appropriately close to failure, and balancing your training across the Force Velocity Curve - you can reignite your progress and continue to build strength. Remember, consistent and thoughtful training is key to long-term success in strength development.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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