(Printable workout logs below)
Measure your training’s effectiveness. A steady increase in duration, mileage, strength, speed, or power intervals should be quantified.
Quantifying your results will motivate you to make progress. Write down your plan so you can see the progress you make. This can be done with a training log.
If you’re working on speed and endurance, monthly field tests are another way to quantify your progress. After a rest day, record your average heart rate, speed, and distance over a 30 minute time trial or a standard beep test. Try to keep the test conditions consistent.
Rest and recovery should also be quantified. Make sure you reduce your volume every fourth day and fourth week for complete mental and physical recovery. It’s important to note that your body is weaker after a workout and only gets stronger if it can recover properly. Keep a log of your sleep (you need 8-10 hours for muscle repair and muscle memory), resting heart rate, and stress levels to indicate signs of overreaching or over-training.
Nutrition and hydration should also be quantified, at least until you know you get what you need and know how to get it. It’s easy to lose track of getting protein and carbs right after a workout (within 30-45 minutes) or to eat fish and carbs (not complex) about 3 – 3 1/3 hours before a hard workout or game and also to remember how much water you need and when before exercise and after or what to drink during a game or workout. Writing it down can help you learn habits that will help you train harder, get faster and stronger, and become a better athlete.
These training logs can be downloaded and printed.
Core and Upper Body Workout Log
Core and Lower Body Workout Log
Full Body Workout Log
Beginner Workout Log with Sprints
Open Workout Log – add any exercises or training