Weekly Check-In Template

Use this simple template to track your training, recovery, and overall progress. Fill it out once per week to spot patterns and make adjustments.

Week of: __________

Training:
- Sessions completed: ___ / ___
- Average session quality (1-10): ___
- Any injuries or niggles? (Y/N) If yes, details: ____________________
- Favourite session this week: ____________________
- Least favourite: ____________________

Sleep:
- Average hours per night: ___
- Quality (1-10): ___
- Any disruptions? ____________________

Energy & Mood:
- Average daily energy (1-10): ___
- Stress levels (1-10): ___
- Mood overall: ____________________

Nutrition:
- Protein intake on track? (Y/N)
- Any challenges? ____________________
- Hydration good? (Y/N)

Measurements (optional):
- Weight: ___ kg
- Waist: ___ cm
- Other: ____________________

Notes:
- What went well this week?
- What could be better?
- Adjustments for next week?

Remember: Progress isn't linear. Use this to understand trends, not judge individual days.