Training Log — Soccer
Training Log — Soccer
Living journal for soccer athletes. Tracks phase, lifts, conditioning, sprint times, and — critically — hamstring, ankle, and groin health.
How to Use This Log
- Log every session — lifts, conditioning, speed work, sport-specific.
- Track conditioning (duration and type) every week.
- Track hamstring, ankle, and groin status before and after every session.
- Log Nordic curl reps every session.
- Weekly reflection every Sunday. Phase testing at end of off-season and pre-season.
Status Scale (Hamstring / Ankle / Groin)
| Status | Description |
|---|---|
| Fresh | No tightness, no fatigue |
| Normal | Slight fatigue, expected |
| Tired | Noticeable fatigue — reduce sprint volume |
| Tight | Tightness or minor discomfort — no max sprints |
| Pain | Stop. Rest. See a professional if it persists. |
Progression Reminders
- Off-season: add 5-10 lbs per week to main lifts, increase conditioning slowly.
- Pre-season: maintain lifts, sharpen speed and RSA.
- In-season: 2 lifts per week, practice provides conditioning.
- every 6-8 weeks (off-season) or 4-6 weeks (in-season).
- Nordic curls 2-3x per week. FIFA 11+ before every session. No exceptions.
- Single-leg balance work every session.
Daily Entry Template
Date: ______________________
Position: ______________________
Phase: [ ] Off-season [ ] Pre-season [ ] In-season [ ] Post-season
Session: [ ] Lower + Speed [ ] Conditioning + Core [ ] Lower + Power [ ] Conditioning + COD [ ] Small-Sided Games [ ] Full Body (Maintenance) [ ] Game/Practice [ ] Rest
Freshness (1-10): ______
Hamstring status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Ankle status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Groin status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Main Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______ : ______
Conditioning
Type: ______________________ Duration: ______
Speed / COD Work
Distance/Drill: ______________________ Time: ______
Injury Prevention
Nordic curl reps: ______
- FIFA 11+ warm-up
- Single-leg balance
- Copenhagen plank
- Lateral band walks
- Plank / dead bug
- Hip flexor mobility
- Ankle mobility
Hamstring status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Ankle status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Groin status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Phase: ______________________
Sessions completed: ______
1. Total conditioning volume this week (min): ______
2. Total sprint volume this week (reps): ______
3. Any hamstring, ankle, or groin tightness?
4. Nordic curls done this week: [ ] 3x [ ] 2x [ ] 1x [ ] 0x
5. FIFA 11+ done before every session? [ ] Yes [ ] Mostly [ ] No
6. One adjustment for next week:
Phase Testing (End of Off-Season / Pre-Season)
Date: ______________________
Phase completed: [ ] Off-season [ ] Pre-season
Bodyweight: ______
| Test | Result | Notes |
|---|---|---|
| Yo-Yo IR1 | ||
| 10m sprint | ||
| 30m sprint | ||
| 5-10-5 shuttle | ||
| Pro-agility shuttle | ||
| Back squat 3RM | ||
| Deadlift 3RM | ||
| Nordic curl (max reps) | ||
| Vertical jump |
Change from prior phase:
| Test | Prior | Current | Change |
|---|---|---|---|
| Yo-Yo IR1 | |||
| 30m sprint | |||
| Back squat |
Season Review (End of Season)
Season: ______
1. Best on-pitch moment:
2. Strength and endurance maintained through season? [ ] Yes [ ] Mostly [ ] Lost significant
3. Any injuries?
4. Off-season plan: [ ] Rebuild strength + endurance [ ] Rest [ ] Position-specific focus
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Soccer Program README
- Soccer Training (concept)
- Sport-Specific Training (concept)
- Conditioning Methods (concept)
- Speed (concept)