Free Athlete Weekly Workout Log Template
Athlete Weekly Workout Log
The purpose of the Athlete Weekly Workout Log is to systematically track and evaluate the weekly workout routines of an athlete. This log aims to provide a structured overview of daily activities, including the type of workouts, specific exercises performed, and their intensity. By documenting each session's details, athletes can monitor their progress, ensure balanced training across different workout types, and adjust their routines to meet fitness goals. The log also helps in analyzing performance trends, preventing overtraining, and optimizing workout efficiency.
Log Overview:
|
Day |
Session |
Workout Type |
Exercises |
Reps/Sets & Calories Burned |
|---|---|---|---|---|
|
Monday |
Morning - 7:00 AM |
Cardio |
Running, Cycling |
30 mins (300 kcal) |
|
Evening - 6:00 PM |
Strength |
Bench Press, Squats |
3x10 (200 kcal) |
|
|
Tuesday |
Morning - 7:00 AM |
Flexibility |
Yoga |
45 mins (150 kcal) |
|
Evening - 6:00 PM |
Cardio |
Swimming |
30 mins (250 kcal) |
|
|
Wednesday |
Morning - 7:00 AM |
Strength |
Deadlifts, Pull-ups |
4x8 (220 kcal) |
|
Evening - 6:00 PM |
Rest |
- |
- |
|
|
Thursday |
Morning - 7:00 AM |
Cardio |
Running |
40 mins (320 kcal) |
|
Evening - 6:00 PM |
Flexibility |
Stretching |
30 mins (100 kcal) |
|
|
Friday |
Morning - 7:00 AM |
Strength |
Leg Press, Rows |
3x12 (210 kcal) |
|
Evening - 6:00 PM |
Cardio |
Cycling |
30 mins (280 kcal) |
|
|
Saturday |
Morning - 7:00 AM |
Rest |
- |
- |
|
Evening - 6:00 PM |
Strength |
Push-ups, Lunges |
3x15 (180 kcal) |
|
|
Sunday |
Morning - 7:00 AM |
Flexibility |
Yoga |
40 mins (140 kcal) |
|
Evening - 6:00 PM |
Cardio |
Swimming |
45 mins (300 kcal) |
Notes:
-
Consistency: Ensure that workouts are performed consistently according to the plan.
-
Variety: Incorporate a mix of cardio, strength, and flexibility exercises to maintain overall fitness.
-
Recovery: Include rest days and lighter sessions to allow for adequate recovery and prevent injuries.
-
Progress Tracking: Regularly review and adjust the workout plan based on progress and fitness goals.
-
Caloric Expenditure: Monitor calories burned to align with nutritional goals and energy expenditure.
Prepared by: [YOUR NAME]
Date: [DATE]
