In order for you to make the most of your PROOF Planner, here is a brief run through the pages.
The ePROOF and printed versions have the same pages in this order. Usually, I do a 30 minute private session with clients to explain these ideas and find ways to adapt the PROOF for their specific needs. Obviously, with all of you reading this post, the personal touch is missing and I am sorry for that. If you do need some help on anything then let me know in the CONTACT form. And if I find that people wish more details then I will link specific new posts back to this one.
Summary: This is the PROOF of all your preparations. You don’t just plan your day, you must track what you have actually done and evaluate every action. This is not for dreamers rather this is for people who are doing it in whatever way they can.
- THE RULES – internalise these until you don’t even have to read the page
- Don’t do stupid stuff – you know already what will hurt you, what is a bad decision or who might be a bad influence. Stop letting yourself down by setting yourself up to just fall down again. Prevent the accidents before you are left with only regrets.
- Train smarter – the hours don’t matter if you apply the minutes wisely. Take a look at The Little Book of Talent
- Be boring – it is never the grand gestures which move you forward, rather it is the little steps you take every day which build a solid foundation. Repeat the basics over and over because they will give you true confidence.
- Know your truth – your voice is what matters. Never give the lying naysayers a moment to bully you or talk down your efforts. They are idiots. You know what you are doing when they are not watching so use that to form your truth. Find your mantra and feel it inside.
- Be GOLDEN – every training day must include a moment where you reflect on something special that happened. Either you helped someone or they helped you. A new lesson was learned or you stuck a new move. Celebrate every personal besting moment you make.
- IDEAL – what do you need to feel the most ready for your workout? The three sections represent pre / during / post training. List out what you need to have pre session – food, shower, stretching, music, mobile on silent… Repeat for during – drink, clothes, specific trainers, equipment… And for post – cool down, sauna, massage, sleep… Everything that you can control must be controlled. Let all the other stuff go. By listing out your needs, you have a much better chance to having a great workout because you are prepared for it. If you want to do the same for competitions then make a vertical line down the middle of the page, thus using one side for training and one side for comps. It is normal to need different prep on different days.
- TRACKER – this adaptable to a calendar type chart, splitting endurance/ strength/ speed / recovery workouts, or a count down of days until the big day.
- PRIORITIES (20 pages) – these match your sequence – everything you need to physically do in your movement in order to be successful. Detail the technical steps along the top of each page then use the rest of page for explanations, drills, issues or you can use each priority page as a specific training routine to be repeated during your DAILIES.
- DAILIES (40 pages) – record only the days you train. Many training journals have wasted space because we don’t train everyday. PROOF is for action days only.
- top section – date, time, weather…
- top 4 boxes – type of training, reps, minutes…
- side 4 boxes – choose from your PRIORITIES. Focus on 4 max because any more than that means you have no focus.
- big box – detail your workout or use the space to journal how it went if the side boxes can cover the other workout details sufficiently.
- 3 wide boxes – remember those IDEALS you did earlier, well here you can play with them. Experiment with what works. I have also used this space for tracking my food intake macros (protein, carbs, fat, fibre)
- 3 bottom boxes – do you track your stats? weight, hydration, morning heart rate, hours of sleep…
- POPCORN – all those little ideas which pop into your head doing training can be written here. List them no matter how funny or negative they might be. This is important to understand what is going on in your head when you are supposed to be training.
- IF / THEN – take any repeat POPCORN and list them as if something happens then create three options for what you can do. Often our heads fill with negs and the fear builds. If you acknowledge that you are worries about something then you can actually start working on having solutions ready too.
- INVENTORY – everything and anything you need for your performance. Every little items detailed including brand, sizes, quantities, measurements… this really comes in handy if your luggage goes missing – not that it ever happens to sports stars like us! *** Keep your PROOF in your carry-on bag not your checked in luggage!
- PROJECTS (4 pages) – details for your competitions/ events / performances…
- Top sections – place, time, website, registration deadlines, visas
- middle section – checklist, budget (use the columns for estimations and real costs)
- side 4 boxes – list your PRIORITIES for your comp. Yes you must learn to chose what you will focus upon during performances just as in trainings. No more than 4. These are your GOALS.
- BODY CHECK – I am such a brilliant artist! But I think you get the idea. Circle anything that hurts, note the date and specify any treatment taken. If you ever have to go to the doctor then you have the right details to help. Also, by having dates and your workout details, you might be be to see how certain trainings can cause pain in specific ways days later. Take full responsibility for your body always. Don’t wimp out on this.
- WARRIOR WISDOM – certain quotes can make your spirit fly. Books can change everything. A chance meeting can open many doors. Just remember always that every little bit of information you find can help you just as much as something else can hinder your progress. Choose wisely.
- WISH LIST – what do you want? This is where you must put your dreams on paper. It is the first step to turning them into reality. PBs. Competitions. Equipment. Imagine it. Write it. Start working for it.
- GOLDEN – remember those Rules at the top, well this is where you can right down some of those magical moments. Training is tough. Take a minute and reflect on the good stuff too including everything which makes you love your sport and keeps those sparks in your belly.
Whatever you do is up to you. PROOF is a way to see what helps, what hurts and what makes you happy. You can make this planner as complex as you wish or just take a few ideas and explore their potential. Yes I am an archer now, but I had to create a system while I was a triathlete to train swimming, biking and running plus weight lifting, nutrition and competitions too. PROOF combines those needs and adds options for archery too. All sports can use it. Be creative.
As you finish your 40 DAILIES, take time to review what you have done. You can of course review each week or month too. Be honest with yourself. See the good and the bad, then make the changes necessary. Don’t keep repeating the same stuff if it is not working. Don’t do stupid stuff like that ever again.
Start where you are today. Learn to use all the resources in front of you in order to move forward. Don’t dream of the amazing gyms and world class stadiums. Do what you can with what you’ve got right now. When race day comes, you will have all the PROOF you need to do another PB.
— Kelea Quinn (@KeleaQuinn) April 10, 2016