Maximise Fitness Training When Injured
Discover the 100% of 80% principle!
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Life rarely goes according to plan, especially for athletes. Injuries, work demands, and family responsibilities can often leave us operating at less than our full capacity. But what if the key to thriving during these setbacks (and maintaining your fitness training when injured) isn't about lamenting what we've lost, but rather about maximizing what we still have?
Enter the "100% of 80% principle" - a mindset shift that can transform your approach to training and life.
Understanding the 100% of 80% Principle
When faced with a setback that limits your usual capacity - let's say an injury that reduces your training ability to 80% - the natural reaction might be frustration or disappointment. However, the 100% of 80% principle encourages you to shift your focus. Instead of dwelling on the 20% you've lost, concentrate on giving 100% effort to the 80% you can still do.
.jpeg)
My Personal Experience
After experiencing an injury last year, I found that changing my perspective allowed me to dial into other aspects I could still control, such as nutrition and sleep. This shift in focus not only helped me maintain my fitness levels even when injured but also improved areas I had previously neglected. By embracing the 100% of 80% principle, I turned what could have been a setback into an opportunity for growth.
Applying the Principle to Injury Recovery
For runners and other athletes, injuries are often an inevitable part of the journey. When sidelined by a sprain or strain, it's easy to fixate on what you can't do - your usual mileage or intensity might be out of reach. However, this period can become a powerful opportunity to shift your focus and put 100% effort into fitness training while injured, maximizing the capabilities you still have.
Here's how you can maximize your training while injured:
- Rehabilitation and Strength Training
Use this time to work on areas that might have been neglected. Any weaknesses you've been ignoring? Now's the time to address them. Incorporate resistance training into your program - it's just as critical as speedwork and long runs, if not more so during recovery.
- Nutrition and Recovery
Injury time is the perfect opportunity to dial in on optimizing your diet and recovery routines. A balanced diet and consistent 8-hour sleep schedule can make a world of difference in the healing process. These habits should be a cornerstone of your strategy to return to running stronger than ever.
- Mental Training
Not being able to train or race as usual can be frustrating, but it's an excellent time to work on your mental game. Visualize what it will feel like to be back running or competing in that target race. The mental resilience you build now will be a valuable asset when you return to full training.
- Cross-Training
Depending on your injury, you might be able to engage in low-impact activities like swimming, cycling, or using an elliptical machine. These can help maintain your cardiovascular fitness while giving your injury time to heal.
- Technique Analysis
Use this downtime to analyze your running form. Watch videos of yourself running, consult with a coach, or read up on proper techniques. Identifying and correcting form issues now can prevent future injuries and improve your performance when you return.
.jpeg)
Overcoming the Emotional Hurdles
There's no denying that being injured can be emotionally challenging. You might feel frustrated, anxious, or even depressed about your inability to train as usual. However, channelling your energy into these alternative areas can help you maintain a positive outlook. Remember, by focusing on what you can do rather than what you can't, you're setting yourself up to return to full training not only healed but improved in ways you might not have considered.
Applying the Principle Beyond Athletics
This mindset isn't just for athletes. In our personal and professional lives, we often face situations where we can't give 100%. Here's how the 100% of 80% principle can help in everyday life:
Work-Life Balance: When work demands more time, maximize the quality of the time you do have for personal life.
Family Responsibilities: When family demands feel overwhelming, focus on being fully present in the moments you have, making them more meaningful.
Professional Development: If you can't dedicate as much time to learning new skills as you'd like, concentrate on mastering one skill at a time.
Conclusion: Embracing the Mindset Shift
Putting 100% into the 80% you can control transforms challenges into opportunities. Whether you're dealing with an injury, balancing work and life, or managing family demands, this approach can help you stay focused and productive. By shifting your mindset from what's lost to what remains, you'll be able to maximize your potential, even in less-than-ideal circumstances. The article ‘The Power of Positive Self-Talk’ might help you change your mindset and can be applied to all types of training.
Remember, setbacks are temporary, but the growth you achieve during these times can have lasting benefits. So, the next time you face a limitation, ask yourself: "How can I give 100% to the capacity I have right now?" The answer might just lead you to new heights of performance and personal growth.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
.jpg)
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. 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
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Life rarely goes according to plan, especially for athletes. Injuries, work demands, and family responsibilities can often leave us operating at less than our full capacity. But what if the key to thriving during these setbacks (and maintaining your fitness training when injured) isn't about lamenting what we've lost, but rather about maximizing what we still have?
Enter the "100% of 80% principle" - a mindset shift that can transform your approach to training and life.
Understanding the 100% of 80% Principle
When faced with a setback that limits your usual capacity - let's say an injury that reduces your training ability to 80% - the natural reaction might be frustration or disappointment. However, the 100% of 80% principle encourages you to shift your focus. Instead of dwelling on the 20% you've lost, concentrate on giving 100% effort to the 80% you can still do.
My Personal Experience
After experiencing an injury last year, I found that changing my perspective allowed me to dial into other aspects I could still control, such as nutrition and sleep. This shift in focus not only helped me maintain my fitness levels even when injured but also improved areas I had previously neglected. By embracing the 100% of 80% principle, I turned what could have been a setback into an opportunity for growth.
Applying the Principle to Injury Recovery
For runners and other athletes, injuries are often an inevitable part of the journey. When sidelined by a sprain or strain, it's easy to fixate on what you can't do - your usual mileage or intensity might be out of reach. However, this period can become a powerful opportunity to shift your focus and put 100% effort into fitness training while injured, maximizing the capabilities you still have.
Here's how you can maximize your training while injured:
- Rehabilitation and Strength Training
Use this time to work on areas that might have been neglected. Any weaknesses you've been ignoring? Now's the time to address them. Incorporate resistance training into your program - it's just as critical as speedwork and long runs, if not more so during recovery.
- Nutrition and Recovery
Injury time is the perfect opportunity to dial in on optimizing your diet and recovery routines. A balanced diet and consistent 8-hour sleep schedule can make a world of difference in the healing process. These habits should be a cornerstone of your strategy to return to running stronger than ever.
- Mental Training
Not being able to train or race as usual can be frustrating, but it's an excellent time to work on your mental game. Visualize what it will feel like to be back running or competing in that target race. The mental resilience you build now will be a valuable asset when you return to full training.
- Cross-Training
Depending on your injury, you might be able to engage in low-impact activities like swimming, cycling, or using an elliptical machine. These can help maintain your cardiovascular fitness while giving your injury time to heal.
- Technique Analysis
Use this downtime to analyze your running form. Watch videos of yourself running, consult with a coach, or read up on proper techniques. Identifying and correcting form issues now can prevent future injuries and improve your performance when you return.
Overcoming the Emotional Hurdles
There's no denying that being injured can be emotionally challenging. You might feel frustrated, anxious, or even depressed about your inability to train as usual. However, channelling your energy into these alternative areas can help you maintain a positive outlook. Remember, by focusing on what you can do rather than what you can't, you're setting yourself up to return to full training not only healed but improved in ways you might not have considered.
Applying the Principle Beyond Athletics
This mindset isn't just for athletes. In our personal and professional lives, we often face situations where we can't give 100%. Here's how the 100% of 80% principle can help in everyday life:
Work-Life Balance: When work demands more time, maximize the quality of the time you do have for personal life.
Family Responsibilities: When family demands feel overwhelming, focus on being fully present in the moments you have, making them more meaningful.
Professional Development: If you can't dedicate as much time to learning new skills as you'd like, concentrate on mastering one skill at a time.
Conclusion: Embracing the Mindset Shift
Putting 100% into the 80% you can control transforms challenges into opportunities. Whether you're dealing with an injury, balancing work and life, or managing family demands, this approach can help you stay focused and productive. By shifting your mindset from what's lost to what remains, you'll be able to maximize your potential, even in less-than-ideal circumstances. The article ‘The Power of Positive Self-Talk’ might help you change your mindset and can be applied to all types of training.
Remember, setbacks are temporary, but the growth you achieve during these times can have lasting benefits. So, the next time you face a limitation, ask yourself: "How can I give 100% to the capacity I have right now?" The answer might just lead you to new heights of performance and personal growth.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. 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
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Life rarely goes according to plan, especially for athletes. Injuries, work demands, and family responsibilities can often leave us operating at less than our full capacity. But what if the key to thriving during these setbacks (and maintaining your fitness training when injured) isn't about lamenting what we've lost, but rather about maximizing what we still have?
Enter the "100% of 80% principle" - a mindset shift that can transform your approach to training and life.
Understanding the 100% of 80% Principle
When faced with a setback that limits your usual capacity - let's say an injury that reduces your training ability to 80% - the natural reaction might be frustration or disappointment. However, the 100% of 80% principle encourages you to shift your focus. Instead of dwelling on the 20% you've lost, concentrate on giving 100% effort to the 80% you can still do.
My Personal Experience
After experiencing an injury last year, I found that changing my perspective allowed me to dial into other aspects I could still control, such as nutrition and sleep. This shift in focus not only helped me maintain my fitness levels even when injured but also improved areas I had previously neglected. By embracing the 100% of 80% principle, I turned what could have been a setback into an opportunity for growth.
Applying the Principle to Injury Recovery
For runners and other athletes, injuries are often an inevitable part of the journey. When sidelined by a sprain or strain, it's easy to fixate on what you can't do - your usual mileage or intensity might be out of reach. However, this period can become a powerful opportunity to shift your focus and put 100% effort into fitness training while injured, maximizing the capabilities you still have.
Here's how you can maximize your training while injured:
- Rehabilitation and Strength Training
Use this time to work on areas that might have been neglected. Any weaknesses you've been ignoring? Now's the time to address them. Incorporate resistance training into your program - it's just as critical as speedwork and long runs, if not more so during recovery.
- Nutrition and Recovery
Injury time is the perfect opportunity to dial in on optimizing your diet and recovery routines. A balanced diet and consistent 8-hour sleep schedule can make a world of difference in the healing process. These habits should be a cornerstone of your strategy to return to running stronger than ever.
- Mental Training
Not being able to train or race as usual can be frustrating, but it's an excellent time to work on your mental game. Visualize what it will feel like to be back running or competing in that target race. The mental resilience you build now will be a valuable asset when you return to full training.
- Cross-Training
Depending on your injury, you might be able to engage in low-impact activities like swimming, cycling, or using an elliptical machine. These can help maintain your cardiovascular fitness while giving your injury time to heal.
- Technique Analysis
Use this downtime to analyze your running form. Watch videos of yourself running, consult with a coach, or read up on proper techniques. Identifying and correcting form issues now can prevent future injuries and improve your performance when you return.
Overcoming the Emotional Hurdles
There's no denying that being injured can be emotionally challenging. You might feel frustrated, anxious, or even depressed about your inability to train as usual. However, channelling your energy into these alternative areas can help you maintain a positive outlook. Remember, by focusing on what you can do rather than what you can't, you're setting yourself up to return to full training not only healed but improved in ways you might not have considered.
Applying the Principle Beyond Athletics
This mindset isn't just for athletes. In our personal and professional lives, we often face situations where we can't give 100%. Here's how the 100% of 80% principle can help in everyday life:
Work-Life Balance: When work demands more time, maximize the quality of the time you do have for personal life.
Family Responsibilities: When family demands feel overwhelming, focus on being fully present in the moments you have, making them more meaningful.
Professional Development: If you can't dedicate as much time to learning new skills as you'd like, concentrate on mastering one skill at a time.
Conclusion: Embracing the Mindset Shift
Putting 100% into the 80% you can control transforms challenges into opportunities. Whether you're dealing with an injury, balancing work and life, or managing family demands, this approach can help you stay focused and productive. By shifting your mindset from what's lost to what remains, you'll be able to maximize your potential, even in less-than-ideal circumstances. The article ‘The Power of Positive Self-Talk’ might help you change your mindset and can be applied to all types of training.
Remember, setbacks are temporary, but the growth you achieve during these times can have lasting benefits. So, the next time you face a limitation, ask yourself: "How can I give 100% to the capacity I have right now?" The answer might just lead you to new heights of performance and personal growth.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. 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
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Life rarely goes according to plan, especially for athletes. Injuries, work demands, and family responsibilities can often leave us operating at less than our full capacity. But what if the key to thriving during these setbacks (and maintaining your fitness training when injured) isn't about lamenting what we've lost, but rather about maximizing what we still have?
Enter the "100% of 80% principle" - a mindset shift that can transform your approach to training and life.
Understanding the 100% of 80% Principle
When faced with a setback that limits your usual capacity - let's say an injury that reduces your training ability to 80% - the natural reaction might be frustration or disappointment. However, the 100% of 80% principle encourages you to shift your focus. Instead of dwelling on the 20% you've lost, concentrate on giving 100% effort to the 80% you can still do.
My Personal Experience
After experiencing an injury last year, I found that changing my perspective allowed me to dial into other aspects I could still control, such as nutrition and sleep. This shift in focus not only helped me maintain my fitness levels even when injured but also improved areas I had previously neglected. By embracing the 100% of 80% principle, I turned what could have been a setback into an opportunity for growth.
Applying the Principle to Injury Recovery
For runners and other athletes, injuries are often an inevitable part of the journey. When sidelined by a sprain or strain, it's easy to fixate on what you can't do - your usual mileage or intensity might be out of reach. However, this period can become a powerful opportunity to shift your focus and put 100% effort into fitness training while injured, maximizing the capabilities you still have.
Here's how you can maximize your training while injured:
- Rehabilitation and Strength Training
Use this time to work on areas that might have been neglected. Any weaknesses you've been ignoring? Now's the time to address them. Incorporate resistance training into your program - it's just as critical as speedwork and long runs, if not more so during recovery.
- Nutrition and Recovery
Injury time is the perfect opportunity to dial in on optimizing your diet and recovery routines. A balanced diet and consistent 8-hour sleep schedule can make a world of difference in the healing process. These habits should be a cornerstone of your strategy to return to running stronger than ever.
- Mental Training
Not being able to train or race as usual can be frustrating, but it's an excellent time to work on your mental game. Visualize what it will feel like to be back running or competing in that target race. The mental resilience you build now will be a valuable asset when you return to full training.
- Cross-Training
Depending on your injury, you might be able to engage in low-impact activities like swimming, cycling, or using an elliptical machine. These can help maintain your cardiovascular fitness while giving your injury time to heal.
- Technique Analysis
Use this downtime to analyze your running form. Watch videos of yourself running, consult with a coach, or read up on proper techniques. Identifying and correcting form issues now can prevent future injuries and improve your performance when you return.
Overcoming the Emotional Hurdles
There's no denying that being injured can be emotionally challenging. You might feel frustrated, anxious, or even depressed about your inability to train as usual. However, channelling your energy into these alternative areas can help you maintain a positive outlook. Remember, by focusing on what you can do rather than what you can't, you're setting yourself up to return to full training not only healed but improved in ways you might not have considered.
Applying the Principle Beyond Athletics
This mindset isn't just for athletes. In our personal and professional lives, we often face situations where we can't give 100%. Here's how the 100% of 80% principle can help in everyday life:
Work-Life Balance: When work demands more time, maximize the quality of the time you do have for personal life.
Family Responsibilities: When family demands feel overwhelming, focus on being fully present in the moments you have, making them more meaningful.
Professional Development: If you can't dedicate as much time to learning new skills as you'd like, concentrate on mastering one skill at a time.
Conclusion: Embracing the Mindset Shift
Putting 100% into the 80% you can control transforms challenges into opportunities. Whether you're dealing with an injury, balancing work and life, or managing family demands, this approach can help you stay focused and productive. By shifting your mindset from what's lost to what remains, you'll be able to maximize your potential, even in less-than-ideal circumstances. The article ‘The Power of Positive Self-Talk’ might help you change your mindset and can be applied to all types of training.
Remember, setbacks are temporary, but the growth you achieve during these times can have lasting benefits. So, the next time you face a limitation, ask yourself: "How can I give 100% to the capacity I have right now?" The answer might just lead you to new heights of performance and personal growth.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Life rarely goes according to plan, especially for athletes. Injuries, work demands, and family responsibilities can often leave us operating at less than our full capacity. But what if the key to thriving during these setbacks (and maintaining your fitness training when injured) isn't about lamenting what we've lost, but rather about maximizing what we still have?
Enter the "100% of 80% principle" - a mindset shift that can transform your approach to training and life.
Understanding the 100% of 80% Principle
When faced with a setback that limits your usual capacity - let's say an injury that reduces your training ability to 80% - the natural reaction might be frustration or disappointment. However, the 100% of 80% principle encourages you to shift your focus. Instead of dwelling on the 20% you've lost, concentrate on giving 100% effort to the 80% you can still do.
My Personal Experience
After experiencing an injury last year, I found that changing my perspective allowed me to dial into other aspects I could still control, such as nutrition and sleep. This shift in focus not only helped me maintain my fitness levels even when injured but also improved areas I had previously neglected. By embracing the 100% of 80% principle, I turned what could have been a setback into an opportunity for growth.
Applying the Principle to Injury Recovery
For runners and other athletes, injuries are often an inevitable part of the journey. When sidelined by a sprain or strain, it's easy to fixate on what you can't do - your usual mileage or intensity might be out of reach. However, this period can become a powerful opportunity to shift your focus and put 100% effort into fitness training while injured, maximizing the capabilities you still have.
Here's how you can maximize your training while injured:
- Rehabilitation and Strength Training
Use this time to work on areas that might have been neglected. Any weaknesses you've been ignoring? Now's the time to address them. Incorporate resistance training into your program - it's just as critical as speedwork and long runs, if not more so during recovery.
- Nutrition and Recovery
Injury time is the perfect opportunity to dial in on optimizing your diet and recovery routines. A balanced diet and consistent 8-hour sleep schedule can make a world of difference in the healing process. These habits should be a cornerstone of your strategy to return to running stronger than ever.
- Mental Training
Not being able to train or race as usual can be frustrating, but it's an excellent time to work on your mental game. Visualize what it will feel like to be back running or competing in that target race. The mental resilience you build now will be a valuable asset when you return to full training.
- Cross-Training
Depending on your injury, you might be able to engage in low-impact activities like swimming, cycling, or using an elliptical machine. These can help maintain your cardiovascular fitness while giving your injury time to heal.
- Technique Analysis
Use this downtime to analyze your running form. Watch videos of yourself running, consult with a coach, or read up on proper techniques. Identifying and correcting form issues now can prevent future injuries and improve your performance when you return.
Overcoming the Emotional Hurdles
There's no denying that being injured can be emotionally challenging. You might feel frustrated, anxious, or even depressed about your inability to train as usual. However, channelling your energy into these alternative areas can help you maintain a positive outlook. Remember, by focusing on what you can do rather than what you can't, you're setting yourself up to return to full training not only healed but improved in ways you might not have considered.
Applying the Principle Beyond Athletics
This mindset isn't just for athletes. In our personal and professional lives, we often face situations where we can't give 100%. Here's how the 100% of 80% principle can help in everyday life:
Work-Life Balance: When work demands more time, maximize the quality of the time you do have for personal life.
Family Responsibilities: When family demands feel overwhelming, focus on being fully present in the moments you have, making them more meaningful.
Professional Development: If you can't dedicate as much time to learning new skills as you'd like, concentrate on mastering one skill at a time.
Conclusion: Embracing the Mindset Shift
Putting 100% into the 80% you can control transforms challenges into opportunities. Whether you're dealing with an injury, balancing work and life, or managing family demands, this approach can help you stay focused and productive. By shifting your mindset from what's lost to what remains, you'll be able to maximize your potential, even in less-than-ideal circumstances. The article ‘The Power of Positive Self-Talk’ might help you change your mindset and can be applied to all types of training.
Remember, setbacks are temporary, but the growth you achieve during these times can have lasting benefits. So, the next time you face a limitation, ask yourself: "How can I give 100% to the capacity I have right now?" The answer might just lead you to new heights of performance and personal growth.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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