Training reflection: how to do it

How to do it

After a session, write briefly: what you actually trained (be specific - not 'bouldering' but 'power endurance, 4x4s'); how your body took it: what felt stronger, and anything that felt risky, painful or off, even minor; and one change to the training for the next similar session, like fewer sets, longer rests or a different exercise. Decisions you made while climbing go on the positivity worksheet; this one is about the training itself. A few honest sentences are enough - the value is doing it every time, not writing a lot.

Who it's for

Ten minutes after a session that makes the next one better. Specific beats long: a few honest sentences every time is the whole method.

Common mistakes

Writing 'bouldering'. Be specific about what you actually trained.
Skipping the niggles. Note anything that felt off, however minor. The record is what lets you spot a pattern before it becomes an injury.
Only doing it after good sessions. The bad ones have more in them.
Writing down your climbing decisions. Those go on the positivity worksheet. This one is about the training: what you did and how your body took it.

How to progress

Keep them together and read a month at a time. The value is in the pattern, and the pattern only appears if you do it every session.

When it fits

The training periods this exercise fits into in Blok Sessions.

Base Lots of easy climbing, good movement and aerobic fitness.

Strength Stronger fingers and pulling, with weight you control.

Power Explosive moves, momentum and coordination.

Power Endurance Keep your power through one hard move after another.

Endurance Climb longer before you pump out, by moving efficiently.

Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Deload Train less, let your fingers recover, keep moving.