1. WAUSAU WEST HIGH SCHOOL WEIGHT TRAINING MR. RADUECHEL – INSTRUCTOR Workout Fundamentals & Journaling

2. What is a Journal?  A strength training journal is a way to record daily information like workouts, nutrition or any other data in which you want to keep track.  Journals can take form in many different ways: Hand Written with notebooks or calendars Pre-made templates on Word, Excel or something else Digital log through a website or app

3. Why Should I Journal?  It is very important to journal daily workouts and information  It keeps track of exercises  Tracking progress from workout to workout  You can notice trends within a series of workouts  Solve problems when they arise  Make necessary changes if needed

4. How do I Set Up My Journal?  “Start with the End in Mind”  What are your goals?  What’s the focus of the cycle and day?  What information do you want to collect?  What format will help you be more consistent?  How will you track progress?

5. What Will I be Required to do?  I will post a rubric with the necessary requirements, but here’s the quick overview:  Date  Stated SMART Goal  Daily Objective  Exercises  Weight, Reps, Sets = Volume  Post-Workout Notes I should see a relationship between the selected volume, exercises, daily objective and stated SMART goal

6. How do I Set-Up a Workout?  Every workout should be pre-planned and thought out ahead of time.  1 st consider your SMART Goal  2 nd consider the weekly or daily objective  3 rd gameplan the workout set-up  4 th select exercises  5 th select volume (weight x reps x sets)

7. Give Me an Example of a Workout  Date: 4-25-15  SMART Goal: My goal is to increase the estimated 1 rep-max totals in the Squat, Bench, Deadlift from 300, 200 & 350 to 350, 225 & 400 by the end of the semester.  Daily Objective: Squat Day with an emphasis on Maximum Strength

8. Example Continued  Exercise 1: Squat  Warm-up sets from empty bar – no volume  Work Sets: 255 x 5 x 5 = 6375  Exercise 2: Walking Lunges  Work Sets: 15 x 15 x 4 = 900  Exercise 3: Front Squat  Work Sets: 185 x 10 x 3 = 5550  Exercise 4: Glute-Ham Raise  Work Sets: BW x 15 x 3 = ? Total Volume for the Day: 12825+

9. Example Continued  Notes  Squat sets were perfect today, just enough  Walking Lunges were easy, add 10lbs. next time  Felt unbalanced during Front Squat  GHR’s were difficult Felt great today, ate well throughout the day and had great energy for today’s workout. Next time I will keep reps and sets the same for Squat, but add 10lbs.

10. Suggestions…  Start from the end…(SMART Goal)  Map out how each workout will lead to the SMART Goal  Plan out a micro-cycle (one week) with a focus for each day  Plan out each day around that daily focus  Plan the workout  Be open to change when it’s needed

11. Macro/Meso-Cycle Planning Day 1Day 2Day 3 Week 1Squat Day (5 x 5)Bench Day (5 x 5)Deadlift Day (5 x 5) Week 2Squat Day (5 x 5)Bench Day (5 x 5)Deadlift Day (5 x 5) Week 3Squat Day (5 x 5)Bench Day (5 x 5)Deadlift Day (5 x 5) Week 4Squat Day (3 x 5)Bench Day (3 x 5)Deadlift Day (3 x 5) Week 5Squat Day (3 x 5)Bench Day (3 x 5)Deadlift Day (3 x 5) Week 6Squat Day (3 x 5)Bench Day (3 x 5)Deadlift Day (3 x 5) Week 7Squat Day (5 x 3)Bench Day (5 x 3)Deadlift Day (5 x 3) Week 8Squat Day (3 x 3)Bench Day (3 x 3)Deadlift Day (3 x 3) Week 9Squat Day (Test 1RM)Bench Day (Test 1RM)Deadlift Day (Test 1RM)

12. Meso/Micro-cycle Planning Day 1Day 2Day 3 Week 1Squat (235x5x5) Lunges Front Squat GHR Bench (150x5x5) BB Row Incline Bench Face Pull Deadlift (275x5x5) RDL RHE Hip Thrust Week 2Squat (245x5x5) Lunges Front Squat GHR Bench (155x5x5) BB Row Incline Bench Face Pull Deadlift (285x5x5) RDL RHE Hip Thrust Week 3Squat (255x5x5) Lunges Front Squat GHR Bench (160x5x5) BB Row Incline Bench Face Pull Deadlift (295x5x5) RDL RHE Hip Thrust