29 September 2017 – Fixed vs Growth Mindset, Part 3

We are beginning to understand the characteristics of a fixed and growth mindset.

Those with a fixed mindset have a desire to look/feel talented, therefore they will only try if they know they will do well, and they will have a tendency to avoid challenges that may result in failure. These people give up easily or see effort as pointless (unless they feel they can win or succeed), they often feel threatened by the success of others and see feedback as a personal attack.

Those with a growth mindset have a desire to learn and as such embrace a challenge and persist despite setbacks. Failures and mistakes are seen as an opportunity to learn and grow and they seek out feedback from others in order to improve.

I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
— Michael Jordan

Our mindsets can shift, we can have a growth mindset for training but a fixed mindset about our jobs. Spend some time noting down when you catch yourself in the throws of a fixed mindset and try and reframe your situation to that of a growth mindset. Not only will bad situations suddenly not seem that bad at all, but there is always a positive that can be taken or a lesson to be learnt


Strength: Complex Method (Speed / Power Group)

A1) Shoulder press: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Medicine ball toss: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

*Aimed to increase strength & explosive power
*Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Capacity Group)

A1) Shoulder press: Take 20 minutes to build to a heavy set of 5 reps

A2) Seated shoulder press: 3 x 10 @ 45% 1RM tempo 2020, rest 60 seconds between sets

* Fast and slow twitch fibre strength development
* Sustain repetitive high power output

B) Accessory (All Athletes)

B1) 3-5 Supersets
8/8 Single arm neutral grip dumbbell bench press
8/8 Single arm dumbbell row
20 Banded 'W' face pulls

B2) Isolation

3 Supersets
20 Alternating arm hammer curls
10 Tate presses


- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

Remember: There is no Open Gym or Engine Work Friday evening. The morning and lunch classes will run as normal.