The Training Journal
The primary purpose of the training journal is to give direction, to show progression and to provide information for future use.
For example strength training, records should show that the weights used are increased, as you get stronger. This is where the term progressive resistance training originates. Having records that reflect progress is very important. It is a strong motivator and confidence builder. Not knowing what you have been using for weight and /or reps leaves you in the dark as to what exactly to do. This could lead to low intensity workouts at best and possible injuries at worst. The most difficult part of this record keeping is consistently doing it. It takes extra time if you use the open format and have to think about the order, poundage, reps, and sets before or during the workout. If the workout is planned out before the training, it can actually save time as you go right to the exercise station and attempt to execute your program for the day.
The critical thing is that weights, sets, and reps be carefully and accurately documented. It may not look cool to be referring to your journal every few minutes but it can definitely give your training program goal-direction, and a record of real progress.
A good training Journal has the following records:1. Goals- Have a goal in what you do, it will give you direction. Goals can be long-term, short-term, daily, or practice.
2. Workload- Write down exactly what you plan to accomplish or what you actually did accomplish. To record your strength training workouts in your journal use the following procedure: Weight/ # of repetitions x sets: recovery time: Tempo (eccentric; pause; concentric)For example:Bench press – 225-lbs.; 6 reps; 4 sets; 2 minutes recovery; tempo- 3 seconds eccentric; 1 second pause; 2 seconds concentricThis information is simplified as follows:Bench press: 225 T3-1-2 6 4 R2min
3 After each training session: Record Personal Reflections
These reflections should include how you feel and your energy level on a scale of 1 to 5, five being the very best.
4. Amount and quality of sleep- Record the amount to the nearest half hour. Use a scale of 1 to 5 with 1 being very poor and 5 being excellent, to record the quality.
5. Diet – Note roughly what you consumed when you felt great and what you eat when you felt horrible during training session.
6. Personal Notes/ Learning Experiences – Document illnesses, injuries, fatigue and feelings relative to training and your progress/ goals. Note any mistakes and suggestions for future improvements.
7. Testing – Record all fitness testing results and evaluate your strengths and weaknesses in a separate section of your journal.
8. Cardio-Vascular Training
To record your aerobic workouts note the mode of exercise (i.e. running, cycling, swimming, skipping etc.), the time and/ or the distance covered. Also, try to note your total heart beats per minute immediately following exercising.
Keep track of your heart beats per minute as often as possible in the morning as you wake up, lying down. If you notice an increase in heart rate and a loss in weight, assume that you are overtraining and your body is beginning to breakdown. This mean you need more recover from training. Cut back your training.
9. PracticesRecord what worked well, what needs works and what needs to be stopped. Describe what was learned and set a plan to use the learned skills.
10. Matches/ TournamentsNote opponents, outcomes, things done well, thing that need to be stopped, things that need to be improved things that need to be developed. Set out a plan to incorporate these things into the upcoming training.
The greatest value to have a training journal is that seeing progression and improvement helps to improve your confidence in your preparation and in turn leads to better performances.
We have the talent to do much better. But we are missing the commitment and the discipline from the majority of our athletes to achieve more. All prizes in life worthy of achievement come packaged in sacrifice, commitment and hard work.
