In this video, I discuss how to calculate, monitor, and manage load with personal training clients using Google Sheets. I will explain the concepts of max load, average load, and volume load, and demonstrate how to calculate them. Additionally, I will show you how to record and analyse training data over time to gauge progress and make informed decisions.
Why Load Management is Critical
Load management is the backbone of any successful personal training program. It involves tracking the amount of external load or stress placed on an athlete or client during their workouts. Proper load management helps in preventing overtraining, reduces the risk of injury, and ensures optimal performance over time. By effectively managing load, you can create a balanced program that promotes consistent progress and helps clients achieve their fitness goals safely and efficiently.
Understanding Key Load Concepts
Max Load: This refers to the heaviest weight your client can lift for a single repetition in a specific exercise. It is a crucial indicator of strength and power.
Average Load: This number represents the average weight lifted over a specific set, session or period, giving you a broader view of the client's endurance and strength capacities.
Volume Load: Often considered the most telling indicator of training stress, volume load is calculated by multiplying the weight used by the number of reps and sets performed. This metric is vital for understanding the total workload and its potential impact on the client's body.
Calculating Load for Personal Training in Google Sheets
Calculating Load Metrics: Using simple formulas to automatically calculate max load, average load, and volume load within Google Sheets can save you hours of time and brain power.
Analysing Progress Over Time: Graphs and charts which visually track the progress of your clients can be key in motivating clients and adjusting programs based on real data.
Accessibility: As a cloud-based tool, it allows both you and your client to access training data anytime, anywhere.
By integrating Google Sheets into your load management strategy, you enhance your ability to monitor and adjust training programs dynamically. This leads to better informed decision-making and, ultimately, superior client results. Whether you're training elite athletes or everyday fitness enthusiasts, mastering these techniques will elevate your training approach.
This video aims to provide practical insights and tools for trainers and athletes to optimise their training sessions.
Formula examples:
Below are the formula I have used on the programming sheet to calculate each metric.
Max Load
=if(MAX(G2:J2)=0,"",MAX(G2:J2))
Average Load
=iferror(AVERAGE(G2:J2),"")
Volume Load
=iferror(if(sum(F2*G2)+(F2*H2)+(F2*I2)+(F2*J2)=0,"",sum(F2*G2)+(F2*H2)+(F2*I2)+(F2*J2)),"")
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