PROGRESS TRACKING: WHERE TO NEXT?

We’re moving into spring, and the first portion of your new training plan is done. You’re about to start the next part, but you are unsure how to quantify what you’ve done and how to progress to the next portion of it. There are a number of ways to determine the quantity and magnitude of your training over time. Setting yourself up properly for the future can be difficult without tracking because how can you discern what is too much or too little?

Methods for Tracking

Quantifying training usually comes in the form of quantifying your volume. Whether this is repetitions, distance, time, or any other metric, it is beneficial to assign some sort of value to this so that you can see your progress over weeks or months.

For example, tracking a month at a time and breaking it into four weeks.

• Week 1 - 300 reps, OR 3 miles, OR 90 minutes

• Week 2 - 325 reps, OR 3.5 miles, OR 105 minutes

• Week 3 - 350 reps, OR 4 miles, OR 120 minutes

• Week 4 - 375 reps, 4.5 miles, OR 135 minutes

These quantities follow a very linear pattern. The amount builds each week, meaning the volume of training becomes higher each time. This is a common method in strength sports like weightlifting or powerlifting, racing athletes like distance runners, rowers, skiers, and many other sports that involve one competition taking place on one day. Growth may not be directly linear for these types of athletes. There will be points when volume drops for either deload weeks or transitions of training goals in a cycle of training. 

For non-linear athletes like those who have competitive seasons like field sports, a method that may work better would be to use a percentage-based system in reference to 1 repetition maximum or best-achieved distance or time. This could be recorded as performing sets of an exercise, distance, or time at a specific intensity. Intensity here means percentage relative to a maximum output of 100%. The percentage can also help linear-based sports as well.

For example

• Week 1 - 70%

• Week 2 - 75%

• Week 3 - 80%

• Week 4 - 85%

Individuals who follow this system of tracking usually have been through a cycle of training where they have established a maximal number to use as a value for their percentages. This could be gathered from their off-season training cycle or previous seasons maximum. This value can then be used to set up training values for the next cycle to track accordingly.

Rate of Perceived Exertion

Another method that some individuals use would be RPE or Rate of Perceived Exertion. This scale is typically written as a 1-10 scale that escalates upward as the value increases. This could be used to either assign a value of difficulty to one exercise in a session or the session as a whole. This tool of measurement is usually reserved for individuals who have more training experience because they are more aware and keen on what each of those values of intensity feels like. Although, there is a place for newer individuals to use this method as well. Someone just starting out may not know what intensity to use for their chosen method of training so using a scale of 1-10 difficulty can help them decide and gauge their intensity. Setting their difficulty as “5 out of 10 intensity” is often easier than deciding an exact load or other quantity at that time.

Reps in Reverse

Finally, another similar scale to use for tracking training is RIR or Reps In Reserve. This method is somewhat similar to RPE in that it is based on the individual's perception during the time of training. For example, someone is back squatting, and their program reads “3 RIR” for their sets of squats. This would mean that during their set, they should only perform squats to the point where they could confidently perform 3 more reps before stopping completely. This could be considered the maximal point for that exercise or all the training for that session. Again, this is typically reserved for individuals who have been training longer and are more aware of their capabilities while training. It is not to say newer individuals would not, but the accuracy of their measurement may be skewed slightly. 

For both of these metrics, the progression can take place week to week. You can vary each week or increase linearly, as seen in the other methods of tracking. 

For example

• Week 1 - RPE 5, RIR 4

• Week 2 - RPE 6, RIR 3

• Week 3 - RPE 7, RIR 2

• Week 4 - RPE 8, RIR 1

Methods for tracking come in many forms and plans. The overall goal should be to track your training using some consistent method that you can easily follow and understand. Whichever method you decide to try first, see if it fits you and follow it over time to work towards your goals.

Unsure What to do Next? Working with a PFP Coach Could Help!

If you’re having trouble tracking your progress, working with one of our motivating coaches could help take your training to the next level.