3. Process/Play, Olympic Games, Success

Winter Training – Grinding for Results in 2019!

Fancy an insight into my winter training diary, 2019 competition schedule and some bits of business wisdom?

There haven’t been any major developments in my athletics career since my last update because I’m in the depths of winter training, but I thought something is better than nothing!

What’s winter training?

The hard slog. The grind. The time of year that every athlete simultaneously loves and hates! Why?

Here’s an example mid-week winter training session:

Activity Time Comments
Warm Up A 45 mIns

I generally have three different types of warm ups. There’s a competition warm up (WU C) approx. 20 mins, a shorter warm up (WU B) approx. 30 mins and WU A, this longer one. There’s a different purpose behind each one and the choice is made dependent upon a number of different factors, including weather, my physical or psychological state, the main session activity, etc.

Speed Endurance

2 sets of 90/80/70/60/50m with 30-60 seconds recovery between each rep and 10 minutes between sets

30 mins

This is the hard slog. This isn’t fun, but it’s satisfying! Yet doing this session is a game-changer when it comes to competition time, both physically and mentally. Can you guess why?



Jump Circuit

15 mins


  • Boxes from 20-60cm in height
  • Skipping rope
  • Medicine balls 3-5kg
  • Mat
  • Wooden bench

So, what do you think? Care to join me on a future session?

How might winter training apply to you?

An athlete’s winter training regime (the mental aspect, anyway) may reflect the times in your business or life where you’re putting in a lot of work, knowing that you can’t and won’t see the results you want for a while – maybe weeks or months down the line. These results may be increased profit margins or a healthier body (whatever that looks like to you) or a whole host of positive results in other areas of your life.

Here’s the beautiful thing. Winter training lays the foundations for breakthrough when it matters most. That’s how I see it anyway.

I mean, that’s how PBs happen…

What foundation have you been laying over the past month or two? And what are you looking forward to in 2019?

Respond to this email or tweet me (@airozuru) with your answers to these questions! I’d love to read your responses. #WinterTraining



Abs x

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