How to Embrace Off-Season Training
Top 3 ways to “attack” your endurance training off-season
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
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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!
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
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!
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
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.
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
One-Hour Workout: Revving Your Swim Engine
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