Endurance Athletes Getting Stronger
Ready to Elevate Your Endurance Game?
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
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NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m 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 cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
.jpg)
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m 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 cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
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 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m 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 cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Ready to Elevate Your Endurance Game?
Incorporating strength training within an endurance program is a surefire way to elevate performance, simply because stronger muscles deliver greater power, speed, strength, and muscular endurance.
Where to Begin?
Our Strength for Endurance classes are the answer. We begin every periodised 9-week strength block by establishing strength benchmarks that we can retest at the end of the block. Incorporating two structured strength sessions into your weekly routine can lead to significant improvements in your endurance performance, while hugely benefitting your endurance sports pursuits.
Week 1:
Week one of each training block begins with an initial assessment of strength, power, and flexibility. After that, we start working on all three of these areas using a variety of endurance-specific exercises based on a weight percentage relevant to what you achieved during your week one tests.
Overload and Adaptation:
Periodised training works on the physiological concept of overload and adaptation. We achieve this through weekly increases in weight percentages while decreasing the volume of reps. This prepares an athlete to peak in performance when we re-test the movements at the end of the 9-week block.
Benchmarks:
Strength blocks serve as an excellent benchmark for tracking personal progress, and I've seen the results of our Strength for Endurance classes first-hand. Understanding one's true maxes and being held to a percentage is a great way to stay on track. Moreover, I've witnessed countless athletes who, after becoming too comfortable with 15-pound dumbbells, confidently upgrade to 35 pounds.
Mental and Physical Gains:
I love the midway mark of our program; members are beginning to add more weight to their split squats and bent-over rows, while seeing improvements in their max plank time and max broad jump distances.
Moreover, participants begin to understand the "why" of our program. Those “aha” moments are coming from every direction, and everyone is hungry for more.
I am always excited to see how much can be achieved within these 9-week programs.
Watching each member’s progress is inspiring, and I can't wait to see them reap the benefits during their races.
If you would like to join our next block or have any questions, please get in touch with me at JT@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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