Why a Martial Arts Training Journal?
As a Martial Artist, you are constantly striving for perfection. You need to be strong, fit, flexible and have awesome technique to stay ahead of your rivals.
To achieve this, you need a tool to set your goals, focus on the different aspects of your training and track your progress.
Take those steps of constant refinement and self-improvement with the Martial Arts Training Journal from Martial Devotee.
Features
We've taken a simple yet practical approach to recording your training sessions so that you can track your progress and improve as a Martial Artist.
With specific sections focused on:
- Technical Proficiency - hone your Martial Arts skills
- Physical Conditioning - improve your strength, coordination and fitness
- Mobility & Flexibility - move effortlessly through full range of motions as required by your Martial Art
- Meditation & Mindset - build the mental fortitude required to push past your physical limits
We've also got a section for general training notes so that you can log any observations and areas of improvement.
A weekly view of BMI and VO2 Max indicators gives you detailed stats on the effectiveness of your training.
Available Formats
The Martial Devotee Digital Training Journal is available in the following formats:
- Microsoft Excel
- Google Sheets
- Printable PDF Format
For Martial Artists By Martial Artists
I developed the Martial Devotee Digital Training Journal to ensure that I was training effectively and focusing on all areas of my Martial Arts development.
This training journal is intuitive and convenient and will give you focus and clarity on the skills you want to develop and where you need to improve.
Take a systematic approach and get the most out of your training.
Copyright 2023 by Martial Devotee
Unauthorised redistribution is prohibited by copyright laws
Proper Use
Thank you for being a customer of Martial Devotee. We maintain the highest quality standards, and we hope that the product(s) you have purchased brings you satisfaction. The content of the digital journal sold is the property of Martial Devotee and it is protected by Australian and International intellectual property laws. It is provided to you for your own personal use.
Personal Use Only. Accordingly, you agree that you will not copy, reproduce, alter, modify, create derivative works, or publicly display any content from the journal, except for your own personal, non-commercial use.
No Redistribution. You may not reproduce, repackage, or redistribute any of the content on Martial Devotee, in whole or in part, for any reason.
No Commercial Use. The Martial Devotee Digital Journal may not be used for commercial purposes. For example, you may not do any of the following: use the journal to sell a product or service; use the journal to increase traffic to your Web site for commercial reasons, such as advertising sales. Any use of the journal that infringes upon the intellectual property rights of Martial Devotee, or that is for commercial purposes will be investigated, and the owner shall have the right to take appropriate civil and criminal legal action.
Modification of Terms
Martial Devotee shall have the right to modify the terms of this Agreement at any time, which modification shall be effective immediately and shall replace all prior Agreements.
For further inquiries regarding the terms of use and the proper licensing use, please contact our customer service at
Disclaimer
The content within this digital journal does not attempt to offer any medical advice. Please consult your medical professional prior to initiating or modifying your existing exercise or training regimen. The BMI and V02 Max measurements are general indicators of health and fitness and not to be taken as any kind of medical advice. Please consult your medical professional if you have any concerns or reservations.
Use of this digital product is strictly at your own risk and Martial Devotee will not be liable for any losses and/or damages in connection with its use.
Acknowledgements
Help Icon and Images -https://www.pngegg.com/
Terms of Use Icon - https://www.flaticon.com/free-icons/terms
VO2 Max Charts - https://tanita.eu/blog/could-improving-your-vo2-max-be-the-secret-of-success/
BMI Chart - https://www.cdc.gov/healthyweight/assessing/bmi/index.html
Microsoft Excel
You only need a licenced installation of Microsoft Office installed on your device and you are all set to use our excel version
Google Sheets
You will be prompted to make a copy of the Martial Devotee - Digital Journal. This will be your very own copy to record the different aspects of your training. Click “Make a copy”
General
Contact Information
https://www.martialdevotee.com/contact-us
Who is this Journal for?
Although this Journal is primarily for Martial Artists of all skill levels, it can also be used by those who would like to improve their health, fitness and quality of life.
The Martial Devotee Digital Training Journal is designed to:
- help you think about areas in which you can improve
- self-assess and track your progress
- look back on how far you have come to help you stay motivated
How do I use this Journal?
Fullscreen Mode
For best use, please use this journal in fullscreen mode with a landscape orientation.
Navigation
Navigate to different section by using the sheet tab navigator to the bottom left of the sheet
Keeping your Training Records
Record your training sessions including the date that you trained, what you trained and for how long. This will help you reflect on your progress and note down what works and does not work for you.
We have broken down this Journal into the following sections:
Milestones, Goals and Achievements
Technical Training
Develop and Improve the efficiency of your techniques or the technical aspects of your Martial Art
This is where you focus on developing and becoming proficient on a specific technique or skill such as a kata in Karate, low kick in Muay Thai or a specific BJJ guard. There is always more to optimise and improve upon when it comes to skill. This section gives you an opportunity to prioritise and work on skills that can give you the biggest boost in results.
Once you have achieved a desired proficiency for your current skill level, it is time to work on the next area. The idea is to constantly improve holistically by tackling one skillset at a time.
To log a good journal entry, capture the following information:
- Date - the date that you trained. This is essential to track when you last worked on the skill
- Technical Training Scope - what did you train, including your approach to training the skill or how you trained
- Duration - the duration of the training session, for how long did you train?
- Proficiency - this is a self-assessment, so be honest about your proficiency. This will help you to gauge how well you are doing in improving your technique
- Areas of Improvement - this gives you an opportunity to think about where and how you can improve specific techniques or aspects of your Martial Art
Physical Conditioning
Work on your general fitness and conditioning, such as strength, stamina and body hardening.
Strength, speed, agility and endurance will do wonders for your Martial Art. If you are inclined to condition your body for strikes such as low kicks to the legs or punches to the midsection, it is best to begin with light conditioning with an incremental increase in power as the body adapts to the conditioning routines.
To log a good journal entry, capture the following information:
- Date - the date that you trained
- Conditioning workout - with parameters such as rest time and the number of reps and sets. Training type such as weightlifting, cardio or HIIT
- Duration - the duration of the training session, for how long did you train?
- Areas of Improvement - this gives you an opportunity to think about whether you need to incorporate more strength, cardio or other training methods
Mobility and Flexibility
Incorporating a mobility and flexibility routine is important to reduce injuries and help you move through larger ranges of motion.
Flexibility and mobility requires frequent maintenance and should be incorporated into your daily routine so that your body remains supple and injury free.
To log a good journal entry, capture the following information:
- Date - the date that you trained
- Mobility or Flexibility routine - including the type of stretching as well as number of sets and for how long you held each stretch
- Duration - the duration of the training session
- Areas of Improvement - this gives you an opportunity to think about where you lack mobility and range of motion and formulate a plan to improve these
Meditation and Mindset
Prioritise your mindset, grit and mental wellness. Your mind is one of your most powerful assets. A strong mind will allow you to persevere through difficult physical training and remain consistent to reach your goals. Meditation can have deeply profound effects on mental strength and wellness.
Create a tranquil and distraction free environment. Sit or lie down in a comfortable position and breathe deeply using your diaphragm. Focus on your breath. It is recommended to inhale for a count of 5 seconds and exhale for a count of 5 seconds. Relax your mind and allow thoughts to flow in and out without paying any attention to them. Train your mind to enter a flow state.
To log a good journal entry, capture the following information:
- Date - the date that you meditated or practiced mindfulness
- Meditation or Mindfulness - this can take the form of simulating a stressful situation in your mind and allowing yourself to come to terms with it
- Duration - the duration of the meditation or mindfulness session
- Introspective Observations - this gives you an opportunity to think about how you responded to the simulated situation or how you felt after meditation
Training Notes
General notes to help you record anything about your training sessions that don't quite fit into any of the sections above. Allows you to consolidate your training observations across all the training dimensions of technique, physical conditioning, flexibility and mindset.
Milestones, Goals and Achievements
This is a section for bragging rights. A place for you to see all that you have achieved so that you can stay motivated and hungry for your next conquest.
When you reach a training milestone, knock-off a goal or achieve success in whatever shape or form, record it in this section with the date that you achieved it. It will be highlights that you can look back on and note how far you have come. The comments can be used to record how you felt or anything significant about the achievement.
Progress Tracker
The progress tracker is designed for you to track and monitor your body parameters on a weekly basis. This is ideally recorded on the same day and time per measurement. E.g.: Record your body weight at 10AM on a Saturday each week. Try not to deviate from this schedule to keep your progress as accurate and scientific as possible.
You are required to record your body weight, resting heart rate and maximal heart rate each week.
The progress tracker will calculate your BMI and V02 Max based on the information you provide in the progress tracker. Note that height is captured once in the index page of this journal
How do we calculate BMI?
BMI = Body Weight[kg]/(Height[cm])2
How do you get your Resting Heart Rate?
When you are at rest, ideally first thing in the morning, feel for your pulse at your wrist. Place your index and middle fingers between the bone and tendon of your radial artery which is located on the thumb side of your wrist. Count the number of beats in 15 seconds and multiply this number by 4 to calculate your beats per minute. Record this into the appropriate cell of the progress tracker.
How do you get your Maximal Heart Rate?
Calculate your Maximal Heart Rate with a field test
https://www.polar.com/blog/calculate-maximum-heart-rate-running/
- Warm up for 15 mins on a flat surface
- Run for at least 2 minutes, building to as hard a pace as you estimate you could hold for 20 minutes
- Rest for 1 minute.
- Run at a faster pace. Get your heart going as hard as you can, building up to a pace you estimate you would be able to hold for 3 KM
- Measure your highest heart rate.
- Rest, allowing your heart rate to drop 30–40 beats per minute from where it was at its peak
- Run once again at a pace that you can only hold for 1 minute.
- Immediately measure your heart rate once again. This will be your Maximal Heart Rate
- Remember to cool down for a minimum of 10 minutes.
How do we calculate VO2 Max?
Your VO2 Max will be calculated based on your resting heart rate (RHR) and your maximal heart rate (MHR)
VO2 Max = 15.3 * (MHR/RHR)
** BMI and VO2 Max values to be used as general indicators of health and fitness respectively.
** Please contact your medical professional if you have specific concerns