Blank weight training template

His and her weight loss tracker. Diet and exercise journal. Fitness plan. Fitness progress tracker for men metric. Rip Your Rewards. Calorie amortization schedule. Healthy Habit Tracker. Exercise planner. After downloading the weight training spreadsheet template you can add more columns and rows in it as per individual needs and requirements. Basically weight training spreadsheets are used by coaches and gym instructors to keep proper track of all persons who are getting weight training in the gym or fitness club.

An individual person can also use it to track weight loss performance during a particular period of time. Variable Resistance Weight Training. Westside Barbell Program. Advanced Weight Training Techniques. Weight Training Tidbits. Weightlifting Program for Athletes. Workout Logs. Note that whereas the previous templates were week-long cycles, this involves nine days to complete two iterations of push, pull, and leg training.

As a result, sessions are not tied to specific days of the week. From a practical standpoint, this is only appropriate for clients who prioritize training highly enough to train on any given day and likely need to be advanced enough to workout solo outside your sessions.

Add abdominal exercises as time allows. One option is to superset the abdominal exercise with the final movement from each workout drawn from the tertiary list. The more muscle involved and the bigger the range-of-motion, the greater the requirement on the cardiorespiratory system to supply oxygen.

Thus, bigger movement equals more bang for your buck. Additionally, in compound movements, muscle fatigue is spread throughout more tissue making it less likely to be a limiting factor when the goal is cardiorespiratory training. Look at exercises based on the gross movement pattern — pulling, pushing, flexion, extension. By organizing the workout so that opposing patterns are paired together or alternated, we avoid muscle endurance limiting the time to fatigue before heart rate and respiratory rate have reached the desired intensity.

Exercises that require significant attention to technique or are prone to technique breakdown with fatigue have no place in conditioning workouts. Utilizing complex movements such as the snatch or clean and jerk with power and technique as the limiting factors is more dangerous and less effective than difficult but simple movements during which the trainee can simply focus on their effort and not giving in to fatigue. The workout as a whole and each component part should have a purpose.

Select the movement that helps you best accomplish that effect and identify ahead of time what variable will be scaled up to yield future improvement. For example, with the goal of endurance in a long duration activity, one may choose a stationary bike. The variable to scale up would be time, the constants would be RPMs and resistance. This requires adequate rest between efforts so that high output can be maintained and the accumulation of fatigue is avoided.

When training for maximum duration or endurance, however, one needs to work in a fatigued state to improve fatigue resistance. Exercises will be performed at submaximal intensity for longer periods and with little or no rest between efforts. The movement patterns these exercises represent do not necessarily need to be copied but have been chosen in accordance with the exercise selection and order rules listed above. Assign your client or group the total amount of work to be done in the workout based on reps per movement.

It will be up to them to break down as needed. Insist that the rep quota for each exercise is completed before moving on to the next. This is most useful for endurance as it encourages the trainee to complete as many reps as they can in each effort. How to progress: Increase the total rep count for each movement, particularly those which the trainee completed in only two or three sets. The circuit is a collection of exercises performed for multiple predetermined rounds in the same order.

This example maintains the same volume of work for each movement as given above in the Total Work template, but provides one advantage:. The division of reps into smaller sets means the trainee should be able to perform those reps at a higher intensity compared to performing an exercise to exhaustion. This is useful for training clients to work at maximum output with recovery between bouts.