wausau west high school weight training mr. raduechel – instructor workout fundamentals &...

WAUSAU WEST HIGH SCHOOLWEIGHT TRAINING MR. RADUECHEL – INSTRUCTOR

Workout Fundamentals & Journaling

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

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

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?

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

How do I Set-Up a Workout?

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

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

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+

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.

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

Macro/Meso-Cycle Planning

Day 1 Day 2 Day 3

Week 1

Squat Day (5 x 5) Bench Day (5 x 5) Deadlift Day (5 x 5)

Week 2


Week 3


Week 4


Week 5


Week 6


Week 7


Week 8


Week 9

Squat Day (Test 1RM)

Bench Day (Test 1RM)

Deadlift Day (Test 1RM)

Meso/Micro-cycle Planning

Day 1 Day 2 Day 3

Week 1

Squat (235x5x5)LungesFront SquatGHR

Bench (150x5x5)BB RowIncline BenchFace Pull

Deadlift (275x5x5)RDLRHEHip Thrust

Week 2




Week 3




wausau west high school weight training mr. raduechel – instructor workout fundamentals &...

Documents