[TEMPLATE] BJJ Training Journal
Overview:
6-Month Goal: [Answer Here]
8-Week Objective: [Answer Here]
Weekly Intention: [Answer Here]
Training Log:
Session Details:
Style | Hours | Details (PRs, link to picture / video, etc.) | |
|---|---|---|---|
Mon | |||
Tue | |||
Wed | |||
Thu | |||
Fri | |||
Sat | |||
Sun | |||
"Style" refers to energy system: sport (BJJ), endurance (END), oxygen mobilization (O2), recoverability (REC), strength (STR), power (PWR), or mobility (MOB). | |||
Habit Tracker:
M | T | W | R | F | Sa | Su | % | |
|---|---|---|---|---|---|---|---|---|
Nutrition Habit | ||||||||
Sleep Habit | ||||||||
Stress Habit | ||||||||
Sport Habit 1 | ||||||||
Total: | ||||||||
Assessment:
Performance Metrics:
Sleep | Stress | Mood | Habit (%) | Technical | Tactical | Fitness | |
|---|---|---|---|---|---|---|---|
This Week | |||||||
Last Week | |||||||
Subjective 1-5 (bad-good) scale, or data from fitness watch. | Subjective scale 1-5, (terrible-average-great) | ||||||
Training Distribution:
BJJ | END | O2 | REC | STR | PWR | MOB | |
|---|---|---|---|---|---|---|---|
Hours |
Reflection:
What worked well: [Answer Here]
Where do I need to improve: [Answer Here]
Lessons learned: [Answer Here]
Injury / Illness / PR: [Answer Here]
External Tools & Tips:
Instructions and Guide (Substack)
Garmin Connect: sleep, stress, cardio
Strong app: strength and grappling
Cronometer: nutrition and biometrics
Loop: habit tracking
NotesNook: open-source, encrypted notes and journaling