Training Log — Power
Training Log — Power
Living journal for the 8-week power block. Track contrast pairs, jump/throw results, , and freshness. Power is a quality — this log rewards quality over quantity.
How to Use This Log
- Log every contrast pair — heavy lift + explosive movement.
- Log the result of every explosive movement.
- Track plyometric ground contacts per session.
- Rate your freshness before training. Power on tired legs is wasted work.
- Weekly reflection every Sunday. Testing weeks 1 and 8.
Progression Reminders
- Contrast pairs are the core. Heavy → rest 3 min → explosive.
- Never above 8 on heavy sets. This is not a strength peak.
- Quality of jump > quantity of jumps. Stop when a jump is slow.
- 48 hours between hard power sessions.
- week 5. Taper week 8.
Plyometric Volume Guidelines
| Level | Contacts/Session |
|---|---|
| Beginner | 40–60 |
| Intermediate | 60–80 |
| Advanced | 80–100 (max 150 in peak) |
Depth jumps count as 2–3 contacts each.
Daily Entry Template
Date: ______________________
Session: [ ] Contrast A [ ] Contrast B [ ] Strength A [ ] Strength B [ ] Test Day [ ] Rest
Freshness (1–10): ______
Contrast Pair
Heavy Lift: ______________________ Weight: ______ Sets x Reps: ______ RPE: ______
Rest (min): ______
Explosive Movement: ______________________ Result: ______ (height/distance)
Additional Work
| Exercise | Sets x Reps | RPE |
|---|---|---|
Plyometric Contacts
Total this session: ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / 4
1. Any jump or throw this week?
2. Average freshness before contrast sessions:
3. Plyometric contacts this week (total):
4. Heavy lift RPE running: [ ] Below target [ ] On target [ ] Above target
5. Any joint discomfort?
6. One adjustment for next week:
Test Day (Weeks 1 and 8)
Date: ______________________
Conditions: Time of day ____________ Surface ____________ Shoes ____________
| Test | Result | Notes |
|---|---|---|
| Vertical jump | ||
| Broad jump | ||
| Med ball throw (chest) | ||
| Med ball throw (rotational) | ||
| Power clean 3RM | ||
| 10m sprint |
8-week change:
| Test | Week 1 | Week 8 | Change |
|---|---|---|---|
| Vertical | |||
| Broad | |||
| Med ball (chest) | |||
| Power clean | |||
| 10m sprint |
Cycle Review (Week 8)
Cycle: ______
1. Jump improvements hit target? [ ] Yes [ ] Partially [ ] No
2. Plyometric tolerance — any joint pain developed?
3. Deload + taper completed? [ ] Yes [ ] No
4. Ready for: [ ] Repeat block [ ] Switch to speed [ ] Switch to strength [ ] Sport-specific prep
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Power Program README
- Power (concept)
- Speed (concept)
- (concept)
- Deloading (concept)