Avoid Junk Fitness Training at all costs!
Sometimes less is more
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Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.
As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.
Don’t compare yourself to others
You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.
Junk volume can lead to:
- Overtraining
- Increased injury risk
- Slower progress
- Wasted time that could be spent on more effective training methods, recovery, or living your life
Take it from me: it doesn't work, and less is often more!
The ideal amount of training for any athlete
In my experience, the optimal training schedule includes:
- 3-4 key sessions per week where you put in all your effort
- Complementary sessions that support your key workouts but aren't essential for progress
There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.
In fact, excessive training likely leads to:
- Increased fatigue
- Overtraining
- Higher stress levels
- Risk of injury or burnout
These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.
Closing thoughts
As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!
Still not convinced? Consider my credentials:
- 30 years of experience in competitive fitness
- Ex-Elite Triathlete
- Crossfit World Record Holder
- Currently one of the top Hyrox Athletes globally
If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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