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How To Use This Training Template

This training template provides instructions for setting up a mesocycle training plan. It instructs the user to select exercises on sheet B, enter their rep maxes, and generate a 4-week training plan on sheet C. The template includes sample exercises, sets, reps, and progression over 4 weeks, with the goal of peaking for a meet in week 4. It provides flexibility to take singles or triples depending on how the user feels.

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Louis Trần
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180 views8 pages

How To Use This Training Template

This training template provides instructions for setting up a mesocycle training plan. It instructs the user to select exercises on sheet B, enter their rep maxes, and generate a 4-week training plan on sheet C. The template includes sample exercises, sets, reps, and progression over 4 weeks, with the goal of peaking for a meet in week 4. It provides flexibility to take singles or triples depending on how the user feels.

Uploaded by

Louis Trần
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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How to use this training template:

1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training b

2.) On sheet b as well, fill in your rep maxes for the exercises you selected by typing them in. If you don't know the

3.) Your program should be well in place on sheet c "mesocycle" by this point.
e in this mesocyle of training by picking them from the drop-down menu in each cell.

hem in. If you don't know the exact values, do your best to estimate them.
Start Here ----->

Select Hamstring Move


Select Pulling Move
Select Shoulder Move
1.) Choose Exercise 2.) Type in RM of Each Exercise
Low Bar Squat (or competition style squat) 5RM
Competition PAUSED Bench 5RM
Competition PAUSED Deadlift 5RM
5RM
8RM
8RM
Week 1
Sets Weight Rep Goal Rep Results Sets
Monday
Low Bar Squat (or competition style squat) 4 0 2/fail 3
Competition PAUSED Bench 2 0 *1's or 3's 2
Competition PAUSED Deadlift 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

Sets Weight Rep Goal Rep Results Sets


Tuesday
Competition PAUSED Bench 3 0 2/fail 2
Low Bar Squat (or competition style squat) 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

Sets Weight Rep Goal Rep Results Sets


Thursday
Competition PAUSED Deadlift 5 0 2/fail 4
Low Bar Squat (or competition style squat) 2 0 *1's or 3's 2
Competition PAUSED Bench 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

Sets Weight Rep Goal Rep Results Sets


Friday
Low Bar Squat (or competition style squat) 4 0 2/fail 3
Competition PAUSED Bench 3 0 2/fail 2
0 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

* "1's or 3's" mean that if you feel more on the beat up side, just take singles, but if you're feeling pretty good, feel
Week 2 Week 3 Week 4: Meet Week
Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Rep Goal

0 2/fail 3 0 1/fail 3 0 *1's or 3's


0 *1's or 3's 2 0 *1's or 3's 3 0 *1's or 3's
0 *1's or 3's 2 0 *1's or 3's 3 0 *1's or 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Reps

0 2/fail 2 0 1/fail 3 0 *1's or 3's


0 *1's or 3's 2 0 *1's or 3's 3 0 *1's or 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Reps

0 2/fail 4 0 1/fail 3 0 3's


0 *1's or 3's 2 0 *1's or 3's 3 0 3's
0 *1's or 3's 2 0 *1's or 3's 3 0 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Reps

0 2/fail 3 0 1/fail
0 2/fail 2 0 1/fail
0 *1's or 3's 2 0 *1's or 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

re feeling pretty good, feel free to take triples at the listed weight
k 4: Meet Week
Rep Results

Rep Results

Rep Results

Rep Results

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