02 Oct 2017 – Fixed vs Growth Mindset, Part 4

Think about a time when you behaved with a fixed mindset. Think about what happened and how you felt about the situation. Would you do anything differently if you found yourself in the same situation again?

Think about a time you behaved with a growth mindset. Think about what happened and how you felt about the situation. Would you do anything differently if you found yourself in the same situation again?

In our health and fitness, all aspects can be improved. From the physiological aspects like strength, speed, power, accuracy, co-ordination, mobility, weight, body fat etc, to psychological elements like confidence, performance under pressure, determination, motivation, etc.

None of these traits are talents you are born with. Whilst you might find some come easier than others, all aspects of our health and fitness can be changed and improved over time. Some may take longer than others to develop…but develop them we can.

Think about your training. Are there any areas you have a fixed mindset about? "I'll never be able to run fast, I'm just not built for it", "I'll never get pull-ups, I just can't do it'"

 If so, it's time to take the growth mindset approach. "Running is a real challenge for me, I'm going to go to Engine Class and work on my speed!", "I can't do pull-ups, yet. Perhaps I should ask the coach what I can do to work on them outside of class time".

Watch this video: Creating a community with a growth mindset: Jeremy Frith & Rachel Sykes at TEDxStPeterPort


WORKOUT OF THE DAY

Cardiac Power / V02 Max (Aerobic Power Group)

A) 12 x 1 minute on : 2 minutes off, alternate between A1 and A2

A1) AMRAP of "The Chief" (60/40 kg)
A2) Assault bike for max calories

Lactate Threshold (Aerobic Capacity Group)

A) 3 x 6 minutes on : 6 minutes off

A1) Perform 7 rounds of “The Chief” (40/30 kg)
In the remaining time perform a max calorie row

A2) Perform 6 rounds of “The Chief” (50/35 kg)
In the remaining time perform a max calorie row

A3) Perform 5 rounds of “The Chief” (60/40 kg)
In the remaining time perform a max calorie row

"The Chief" is:
3 Power cleans
6 Push-ups
9 Squats

WEEKLY RECOVERY PROTOCOL

It's time to get chilly!

Here are two ways to introduce cold water therapy into your recovery methods.

Cold water immersion: This is exactly what it says and it’s what is being done by athletes when you see them up to their neck in ice baths. Fill your bath tub with cold water and add a bag or two of ice. Start small and aim for 1-3 minutes with the goal of building to 15 minutes.

Contrast therapy: Stand in the shower and alternate between 30-60 seconds of warm/hot water and 30-60 seconds of cold water. Aim for 5-15 sets

Check out Tuesday's blog for the science behind cold water therapy.