RTS Log (Fatigue or Frequency sheets)
If you are between chapters 1 and 9 or if you are using a Fatigue Template (discussed in chapter 10), use the RTS Log (Fatigue) sheet. If you are using a Frequency template, use the RTS Log (Frequency) sheet.
1. Open desired RTS Log spreadsheet
2. Click the bottom “Day” tab that corresponds with the training day you just completed.
a. The first training day of the week will be Day 1, the second training day of the week will be Day 2, etc.
3. Enter the date of your training session in the “Date” column.
4. Enter the first main exercise of your training session in the “Exercise” column on the far left of the sheet (column C).
5. Click the bottom tab that says “Calculator”
a. Starting midway down the page, you should see a row of black cells with red letters that denotes the start of the “calculator”
6. Going across, enter the sets, reps, weight, and rpe. Move down to the next row to enter more information.
7. In cell N21, enter the weight you used for the top set of the day
8. In cell N22, enter the percent that corresponds to the Rep-RPE combo.
a. Note the reps and RPE of the top set for this exercise
b. Using the table at the top of the sheet, find the corresponding reps on the horizontal axis
c. Find the RPE on the vertical axis.
d. The intersecting cell denotes a percentage. Put this percentage in the cell N22.
9. Copy the totals at the bottom of the calculator (from cell B39 to L39)
10. Click on the bottom “Day” tab that corresponds with the training day you just completed.
11. Place your cursor in the “Total Sets” column.
12. Right Click
13. Select “Paste Special”
14. Select “Values” and click “OK”
15. Repeat steps 4 thru 14 for each exercise, moving across for each exercise within the workout.
16. Click the bottom “Weekly Inputs” tab.
17. Analyze totals broken down by Day, body-grouping, week, and month.
18. To enter subsequent workouts, move down a row so you do not remove the previous data until the training cycle is complete.
RTS Planner
1. Click the bottom “Long Term Planning” tab
2. Write your ending goal in cell C2. This should be the meet you plan to compete in.
3. Enter the date of the competition in cell C3.
4. Enter your over-arching planned progression in cell C4. If you have none, leave it blank.
5. In cell C5, enter any events that will require special planning considerations (vacations, graduations, weddings, etc)
6. Adjust the “Weeks” column to fit the length of time you have from the start of the plan to the following competition.
7. Enter any special considerations determined in step 5 in the “Notes” cell adjacent to the corresponding week.
8. Break your training cycle into Phases in the Phase column (see Chapter 13).
9. Break your Phases into Training Blocks in the Training Block column
10. Determine the appropriate template to use with each training block.
a. This could also remain constant throughout the training cycle.
11. Fill in the planned stress for each week paying careful attention to what comes before and what will come after that week.
12. Fill in the planned weekly intensity paying careful attention to what training block each week falls into.
13. Enter the planned percent that you plan to use for the Main lifts in the Percent column.
14. If desired, enter some notes about your extra workouts at important points in the training cycle.
15. If desired, from column J to column O, enter the movements that you want to use for each corresponding week.
16. If necessary, repeat for Bench Press (below the Squat/Deadlift section)
17. Click the bottom “Cycle Planner” tab.
18. Ensure the template in Column A represents your desired template.
a. If it does not, adjust as necessary
19. Fill in any special event considerations in the “Notes” row (rows 17 and 33)
20. Enter the stress for each week in Row 3 and Row 19.
21. Enter the intensity for each week in Row 4 and Row 20.
22. Using the model starting in Cell B5 and going thru D6, enter the exercises into the spreadsheet. Make sure to follow the template you will be using by putting the correct lift next to the correct day.
23. Plan each exercise’s individual intensity for each week paying careful attention to the overall intensity for the week.
24. Plan each exercise’s individual stress for each week paying careful attention to the overall stress for the week.
25. Fill in the RPE range as required.
26. Ensure your training is compliant with any requirements listed in the “Notes” rows.
27. Use the “Cycle Planner” to give you your individual workouts.
28. Execute the training.
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