Training Log — Sport-Specific
Training Log — Sport-Specific
Living journal for sport-specific training. Tracks phase, session type, main lifts, and sport-specific metrics (jumps, sprints, throws). The goal is to verify that gym work transfers to the field.
How to Use This Log
- Log every session — lifts, power work, speed work, conditioning.
- Track sport-specific metrics — jumps, sprints, med ball throws.
- Note the phase — off-season, pre-season, in-season, post-season.
- Track freshness. In-season athletes can’t afford to train tired.
- Weekly reflection every Sunday. Phase testing at end of each phase.
Phase Reference
| Phase | Focus | Volume | Intensity |
|---|---|---|---|
| Off-season | Build strength + size | High | Moderate |
| Pre-season | Sport-specific power + speed | Moderate | High |
| In-season | Maintain, stay healthy | Low | Moderate |
| Post-season | Rest + recover | Very low | Low |
In-Season Rules
- 2 sessions per week, 45-60 min each.
- No soreness-inducing work. You can’t sprint with dead legs.
- Maintain the big lifts. Squat, deadlift, press, olympic derivative.
- No in-season. Save those for the off-season.
- Sleep 8-9 hours. In-season is when recovery matters most.
Daily Entry Template
Date: ______________________
Sport: ______________________
Phase: [ ] Off-season [ ] Pre-season [ ] In-season [ ] Post-season
Session: [ ] Lower + Power [ ] Upper + Grip [ ] Lower + Speed [ ] Upper + Core [ ] Speed/Agility [ ] Conditioning [ ] Maintenance [ ] Game/Practice [ ] Rest
Freshness (1-10): ______
Main Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______ : ______
Power Work
Movement: ______________________ Result: ______
Speed / Agility Work
Movement: ______________________ Result: ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Phase: ______________________
Sessions completed: ______
1. On-field performance this week: [ ] Great [ ] Good [ ] OK [ ] Poor
2. Any injuries or nagging issues?
3. Is gym work transferring to the field? [ ] Yes [ ] Somewhat [ ] No [ ] Too soon to tell
4. Freshness trend: [ ] Fresh [ ] Managing [ ] Worn down
5. One adjustment for next week:
Phase Testing (End of Off-Season / Pre-Season)
Date: ______________________
Phase completed: [ ] Off-season [ ] Pre-season
Bodyweight: ______
| Test | Result | Notes |
|---|---|---|
| Back squat 3RM | ||
| Deadlift 3RM | ||
| Press 5RM | ||
| Vertical jump | ||
| Broad jump | ||
| 10m sprint | ||
| 30m sprint | ||
| 5-10-5 shuttle |
Change from prior phase:
| Test | Prior | Current | Change |
|---|---|---|---|
| Squat | |||
| Vertical | |||
| 10m sprint |
Season Review (End of Season)
Season: ______
1. Best on-field performance of the season:
2. Strength maintained through season? [ ] Yes [ ] Mostly [ ] Lost significant strength
3. Any injuries?
4. Ready for: [ ] Off-season rebuild [ ] Post-season rest [ ] Sport-specific focus
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Sport-Specific Program README
- Sport-Specific Training (concept)
- (concept)
- Power (concept)
- Speed (concept)