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.

http://www.youtube.com/watch?v=IJgiKN_tYNY

Date: Monday October 30, 2006

Time: 6 pm

Location: Ajax HS

“(Zadick) did everything right,” Brands said. “No missed practices, no showing up late, extensive film study, uncompromised work ethic and working on the areas that beat him in the past. He turned his training over to us and trusted in what he was learning from us.”

By Stan Tzogas- October 8, 2006  Confidence is the firm belief that you can do what is required to succeed. Confidence is developed thorough practice. It is built by numerous successful completions of techniques, tactics, skills or tasks in practice situations. One must perform in practice what is required in competition because successful practice will develop one’s confidence and lead to successful outcomes.   For example:  

1. If I drill countless repetitions of a shoulder throw in practice and then start scoring with it in practice scrimmage matches, I will then feel confident that I can successfully use the shoulder throw in tournaments.
2. If I often get out-muscled in matches, I should seriously begin to strength train. I will start to notice that I am doing more chin-ups and lifting heavier than before and I am now assured that I am stronger.
3. If I am feeling winded (gasping for air due poor cardio-fitness) in matches, I must work on my cardio-fitness. I build confidence in my cardio through demonstrated improvements in cardio-fitness exercises like running or swimming.  

The more often one experiences improvement and success in efforts, the more likely that one will be confident in attempting new challenges successfully. Having confidence in your abilities helps you to win more matches. Think about and focus on what you do well in practice and do that in a match. Focus on this process and the outcome usually takes care of itself. Knowing that you can perform and execute your techniques and tactics is the type of confidence that is needed to win matches.  

Choking in competition is a result of a lack of confidence or over confidence. A lack of confidence is the self-perception that you are unable to meet the demands of the challenge. Over confidence is thinking that success will come easily despite the demands of the challenge and there is no chance of losing. This lack of motivation to meet the challenge leads to a decreased concerted effort, later resulting in becoming overwhelmed in the process by an up started opponent. Thinking you can easily win regardless of any challenges and not focusing on the process will lead to a poor performance.  Building confidence is not an overnight event, it is a progressive process. To build confidence, rehearse in practice what is required to succeed in a match. Progressively demonstrate successful rehearsals in practice matches by gradually increasing to more skilled sparring partners.  Bring these successfully demonstrated skills to the tournament matches.  Focus on the process of using your skills effectively and success will come. This in turn will further develop your confidence. Go back to practice, reload yourself with more skills and repeat the process.    

What you put in your mind is what you get out. The constant use of self-talking internal dialogue will smooth the progress of building confidence. After each successful attempt at a task praise yourself. Tell yourself how good you are. Early in his boxing career Mohammed Ali said “I am the greatest” so many times that Ali actually convinced himself, he was great before he attained greatness. The use of self-affirmation statements like those used by Mohammed Ali, will help.  An affirmation statement is an “I am” statement that athletes use regularly to help bolster self-confidence and direct focus.Example: I am totally prepared and I have worked hard to wrestle with relentless intensity. I am tough and tenacious – no one is tougher. My double leg takedown is devastating.My groundwork is unstoppable.I am ready to work harder than humanly possible.I am an intense, relentless and unstoppable wrestling machine.  “Whether you believe you can or believe you can’t, you’re probably right” – Henry Ford To win matches, focus on taking control of the match, doing what you do best and make your opponent wrestle your strengths. Be positive and have a strong will to constantly accomplish and achieve more. If you can talk yourself into believing it, you will do it. Matches are won in the practice room, work smarter, not harder, build up your confidence and success will come – Good luck!

The purpose of a training journal is to give direction, to show progression and to provide information for future use.  Purchase a good day planner complete with monthly charts. Record all important events (tournaments), due dates for assignments, and other relevant dates of importance. Have a plan, work the plan. Failing to plan leads to frustration, stress due to disorganization and poor outcomes. Get organized and stay organized. A good day planner can also work as a training journal.  

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. This 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 - long-term, short-term, daily

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                                                                                                                               This 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. Practices Record- 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/ Tournaments- Note 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.