Training Log — Football

Living journal for football athletes. Tracks position, track, lifts, power, speed, body weight, and — critically — neck, hamstring, and collision-related status.

How to Use This Log

1. Log every session — lifts, power, speed, position drills, conditioning.
2. Track body weight weekly (position-specific targets).
3. Track neck and hamstring status before and after every session.
4. Rate collision soreness (in-season especially).
5. Weekly reflection every Sunday. Phase testing at end of off-season and pre-season.

Neck / Hamstring Status Scale

Status	Description
Fresh	No tightness, no fatigue
Normal	Slight fatigue, expected
Tired	Noticeable fatigue — reduce heavy loading today
Tight	Tightness or minor discomfort — no max efforts
Pain	Stop. Rest. See a professional if it persists.

Collision Soreness Scale

Status	Description
None	No collision-related soreness
Mild	Expected after a game — manageable with sleep and food
Moderate	Noticeable, affects training — reduce volume
Significant	Real pain or stiffness — see a professional

Progression Reminders

• Off-season: add 5-10 lbs per week to main lifts (linemen 10-15).
• Pre-season: maintain lifts, sharpen position-specific work.
• In-season: 2 lifts per week, maintenance only.
• Deload every 6-8 weeks (off-season) or 4-6 weeks (in-season).
• Neck work every session. Nordic curls 2x per week. No exceptions.
• Sleep 8-9 hours. Football is a collision sport — recovery is non-negotiable.

Daily Entry Template

Date: ______________________

Position: ______________________

Track: [ ] Linemen [ ] LB/TE [ ] Skill [ ] Quarterback

Phase: [ ] Off-season [ ] Pre-season [ ] In-season [ ] Post-season

Session: [ ] Heavy Lower [ ] Heavy Upper [ ] Lower Power [ ] Upper Power [ ] Speed + COD [ ] Maintenance [ ] Position Drills [ ] Game/Practice [ ] Rest

Freshness (1-10): ______

Neck status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Hamstring status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Collision soreness: [ ] None [ ] Mild [ ] Moderate [ ] Significant

Main Lift

Lift: ______________________ Weight: ______ Sets x Reps: ______ RPE: ______

Power Work

Movement: ______________________ Result: ______

Speed Work

Distance/Drill: ______________________ Time: ______

Body Weight

Today: ______

Injury Prevention

• Neck work (flexion/extension/isometric)
• Nordic curls
• Single-leg work
• Copenhagen plank
• Ankle stability

Neck status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Hamstring status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain

Notes

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Weekly Reflection (Every Sunday)

Week of: ______________________

Phase: ______________________

Sessions completed: ______

1. Body weight trend this week: [ ] Up [ ] Steady [ ] Down [ ] On target

2. Any neck, hamstring, or knee issues?

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3. Collision soreness level this week: [ ] None [ ] Mild [ ] Moderate [ ] Significant

4. Speed work this week (reps): ______

5. One adjustment for next week:

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Phase Testing (End of Off-Season / Pre-Season)

Date: ______________________

Phase completed: [ ] Off-season [ ] Pre-season

Bodyweight: ______

Test	Result	Notes
40-yard dash
10m sprint
Vertical jump
Broad jump
5-10-5 shuttle
Back squat 3RM
Deadlift 3RM
Bench press 3RM
Power clean 3RM

Change from prior phase:

Test	Prior	Current	Change
40-yard dash
Vertical jump
Back squat
Body weight

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Season Review (End of Season)

Season: ______

1. Best on-field moment:

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2. Strength and speed maintained through season? [ ] Yes [ ] Mostly [ ] Lost significant

3. Any injuries?

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4. Body weight change: ______

5. Off-season plan: [ ] Rebuild strength + power [ ] Add mass [ ] Rest / recover [ ] Position-specific focus

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Related Resources

• Football Program README
• Football Training (concept)
• Sport-Specific Training (concept)
• Power (concept)
• Speed (concept)