Weekly Check-In Template for Obstacle Course Racing Coaches

Use in FirstRep checklist

Weekly Training Overview

This section helps participants map out their training week for optimal preparation.

vv Training Days *

Select your training days

# Total Hours Trained *

Total hours of training this week

Grip Strength Assessment

Assess and track grip strength to identify areas for improvement.

# Max Hang Time (seconds) *

Enter your max hang time

Aa Grip Exercises Completed *

List of grip exercises performed

Upper Body Strength Focus

Track upper body strength workouts and progress.

# Pull-Ups (reps) *

Number of pull-ups completed

# Push-Ups (reps) *

Number of push-ups completed

... Strength Exercises *

List upper body exercises performed

Running Endurance Assessment

Evaluate running endurance and balance with obstacle training.

# Total Miles Run *

Total miles run this week

# Average Pace (min/mile) *

Average pace during runs

Obstacle-Specific Training

Document race-specific drills and obstacle training sessions.

Aa Obstacles Practiced *

List obstacles you practiced

... Video Analysis Feedback

Notes from video analysis of obstacle performance

Nutrition and Recovery

Track nutrition and recovery practices to support training.

# Daily Water Intake (liters) *

Enter total liters consumed

Aa Recovery Techniques Used

List recovery techniques practiced

Why Use This Template

Comprehensive Tracking

Helps you monitor various aspects of your training for OCR.

Identify Weaknesses

Allows you to pinpoint and address specific training gaps.

How to Use

Fill out each section weekly to keep track of your training progress.

Use the insights to adjust your training plans accordingly.

Customization Tips

Adjust the training overview section to fit your specific race schedule.
Add more grip strength exercises based on your personal weaknesses.
Incorporate local obstacles for practical training opportunities.

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Frequently Asked Questions

How often should I fill out this template?

It's recommended to fill this out weekly to track your progress effectively.

What if I can't practice certain obstacles?

Focus on strength training and conditioning that mimics the demands of those obstacles.