Quickstart
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Introduction
This training log is aimed for athletes wanting to make their training and competition preparations more professional.
It’s inspired by the similar measurements done for UFC fighters in the renowned UFC Performance Institute.
The main goal of this training log is to track the load and stress of the training sessions on your body, so you can structure your training accordingly and make informed decisions upon adapting training intensity for your days and weeks.
If you want to know more about how to structure and periodize your training before competitions and in off-season, check out this article.
Be sure to subscribe to my newsletter to stay tuned for all the new articles.
Only with a sensible structured training cycle you can ensure constant growth, improvement, and avoid overtraining injuries and burnout!
Features:
- Logging the training types BJJ, Judo, Wrestling, NoGi, S&C, S, C
- Logging sRPE, Tdur, Training Load, Number of training session
- Multiple sessions per day
- Charts for training duration, weekly training load, average RPE, body mass, weekly trends for the metrics
- Short Recovery and Stress Score
- Basic data: Belt, Weight, Academy, Country
- Scoreboard
How do I sign in?
The link to sign up form is here.
It’s pretty straightforward. After signing in, you will receive a google forms questionnaire. It’s very short and filling it out takes less than 40 seconds. You can log whatever day you want and whenever you want. If you want to log more training days at once just re-do the form.
To make the best use out of the data, it’s recommended to log every training, and fill out all the questions.
The SRSS Questions – you can fill them out however often you want. I recommend at least 2-3 times a week and if you are in competition preparation phase – daily.
After filling out first data, you can see your structured charts in your Shark Tank Athlete’s Dashboard.
Shark Tank Athlete’s Dashboard
Here are your data displayed. You can see your metrics, charts and all the training sessions you logged in. You can choose the specific date range with the the drop down controller above.
Metrics Used
Be sure to check out my blog article about training intensity to get to know more.
This sections will be expanded to provide a comprehensive overview of the features and measurements.
Training Load – is the most important of all the metrics. It’s calculated: Training duration x sRPE (subjective). It’s usually calculated for a day, then added for a sum and used to compare on week to week basis.
As an example, TL per week for UFC Fighters in competition camp (6 weeks of training before a bout) is usually in range between 3000-5000 (excluding fight week for tapering, where TL gets tapered down do around 1000), depending on given week planned intensity and individual factors of the athlete.
The good rule of thumb for the beginning is to keep intensity cycling like that:
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Intensity | Med | Hi | Low | Med | Hi | Low | Low |
Training Load weekly around 3000 is a solid one, staying too long above this may bring some risk of overtraining in injury, but it’s individual of course
Training Load daily – 500-600ish should be sustainable
sRPE- The Session Rating of Perceived Exertion (sRPE) is a subjective measure used to quantify an individual’s overall effort during a training session. It is based on the athlete’s personal perception of intensity on a scale, typically from 0 to 10, where 0 indicates no effort and 10 indicates maximal effort.
<6-7 seems sustainable for long periods of time
SRSS- The Short Recovery and Stress Scale (SRSS) is a tool designed to evaluate an individual’s current stress levels and their ability to recover. It encompasses both psychological and physiological aspects, providing insights into the balance between stress and recovery. The SRSS helps in identifying potential overtraining or burnout, guiding interventions to optimize performance and well-being.
Stress/ Recovery Index – Is the sum of the items for each category.
In the week you want to keep your cumulative weekly stress index under 80.
I’ve put a daily stress/ recovery index threshold at 16. When you are respectively over/under, you need to pay attention to the intensity and other life stressors. Staying over stress threshold for too long heightens the risk of injury, infections etc.
Known issues (to be fixed asap):
– Donut graph with training type percentage – needs logic reprogramming
– Scoreboard – Right now it shows only one logged in user. This one is little painful because of handling of user access in google sheets, working my way around it atm.
Q&A and Troubleshooting
Q: Will there be new functions or features?
A: Yes, consider the STTL as MVP, or kind of proof-of-concept right now, more exiting metrics and features and details will keep coming
Q: I can’t see my charts nor logged data
A: It might be a problem with google “data freshness”, some data in Data Studio is cached and refreshed every 15 minutes. Just try again later.
Q: I made a mistake, can I edit a log entry?
A: Yes, it’s best done just after submitting a form, you can click on answers edit link, otherwise, for every answer you will get an answer confirmation email, there’s an link to answer edit there too
Q: I’m getting tons of emails ….
A: It’s necessary at the moment to keep the editing possibility for the user.
Q: I want to delete a single log entry
A: Just edit it and make it an entry for another day you’d like to log. The way the google services work, there’s no other way around it at the moment.
Q: I have an idea about a feature…(or any other feedback)
A: Sure. Write me an email.
Q: What about other language versions?
A: I will work on it. German, Polish and Portuguese come in question š
Future
Consider this to be a MVP. Still many more exciting features to come!! I don’t want to overpromise so I’ll keep this one vague and limited… but for sure the main focus for the next updates will be
- E-Mail Reminders (I guess I need to buy paid Mailchimp membership š
- Adding more details to training types
- More details to technical developement (with focus on BJJ)-logging of technical progress (cool spider graph)
- UX/ UI aspects
- Injury Risk Alert (when you keep crossing certain stress and training load levels)
- Moving to native app in future, in case the idea works
What happens with my personal data logs?
So far they are stored by google, meaning they are in comply with relevant data protection laws (at least that’s what they say š and their privacy policies applies. If you wish to remove all your entries just hit the unsubscribe button.
Also, you can just let me know: sharktank.lab@gmail.com
Acknowledgements
Big shout out for my alpha testers: Marco, Alan, Akram, Bambor.
I owe you a lot. Thanks guys!!