Before you get started:
1) Download your Daily Training Journal
here.
(Excel format) If you do not have Excel you
can preview a page from the Daily Journal
here. Simply copy the information into
another format or you can hand write the
daily information down manually in a tablet.
2) You can use any training journal... you
don't have to use the one we have here. The
important thing is that you keep a journal
and record the following:
Record these every Monday only
- do not measure and record these every day.
Record your weight every other Monday.
Download your weight goal chart
here. (Excel
format) If you do not have Excel you can
preview a page from the weight goal chart
here. Simply copy the information into
another format or you can hand write the
daily information down manually in a tablet.
Record these every day.
-
- Your goals (Go
here to
learn how to develop short, intermediate
and "dream" goals.)
-
- Everything you eat along with their
calorie and protein content.
Here's
a great place to figure out how many
calories and how much protein you are
eating. Just type your item into the
search box and it will bring up the
stats.
-
- Check off how sore you are and how
fatigued you are.
-
- In the comments section or your
Training Journal, you may want
to record anything you feel might be
important such as wind speed (when
you've skated outdoors), temperature,
humidity... how long you slept last
night, etc... You'll also record
performance times here.
3) Review the suggested menu
here. Make
a shopping list and get the items you will
need before you actually need them... be
prepared. If you cannot get these items, get
something similar in nutritional content...
if you are broke and can't get any of these
items, do the best you can do. We've all
been broke at one time or another... we just
have to do the best that we can with what
we've got. Always think about other great
athletes such as the Kenyan runners...
they're among the best in the world yet have
very little in the way of training aids,
nutritional diets, etc.
4) Take a look at the week's training...
organize your lifestyle around your training
plan. Lay your training clothes out the
night before when you're scheduled for early
training sessions... set your alarm clocks,
wash your training clothes every day so you
don't run out, etc... organization is the
key to following this plan.
5) What if I have an indoor or outdoor
practice scheduled with my team and the
schedule shows I should be doing other
training that day?
Always skate your scheduled practices...
they take precedence over the training
listed in this plan when they conflict. You
can adjust this plan to fit your schedule.
For example, you can move your rest day...
it does not have to be on Monday as it is
listed in the plan. In most cases, you will
simply replace an afternoon Encompass
training session with an indoor or outdoor
practice... that is okay.
6) What if I can't keep up with the plan?
Build up to it. You may have to perform the
same week twice in a row. Only exercise
within your own ability. However, do not
skip training just because you are sore. If
you are hurt, that's another thing but don't
let the soreness keep you from progressing.
Now, let's head back to
Week 1...
Coach Steve
