Many coaches still run clients from a spreadsheet. This one holds the parts a powerlifting coach needs, with the loads worked out by formula.
What is in it
- Maxes: a training max for the squat, bench and deadlift, and a rounding step.
- Programme: four weeks of sessions. Enter sets, reps and a percentage. The load follows the max.
- Log: planned load against actual load, with an estimated one rep max for each set.
- Meet plan: opener, second and third attempts from percentages you choose.
How the formulas work
Change a max and every load for that lift updates. Load is the max times the percentage. It is rounded to your step, such as 2.5 kg.
The estimated one rep max uses the Epley formula: weight x (1 + reps / 30). It is an estimate. The one rep max calculator shows two formulas. The RPE calculator covers effort.
Planned against actual
Fill in the load, reps and RPE you get back from the client. The last column shows the gap between planned and actual load.
Google Sheets or Excel
The file is an xlsx. Excel opens it. For Google Sheets, upload it to Google Drive and open it with Sheets.
Where a sheet stops working
- Many clients, each with their own copy.
- Filmed lifts and bar path.
- Recovery data from a wearable.
See spreadsheet or coaching software and the programme template library guide. The weekly volume planner adds up sets by muscle.
Where Trainersight fits
Trainersight keeps the programme, the log and the filmed lifts in one record per client.
Get the spreadsheet
Trainersight is not open to new coaches yet. Try the sample dashboard, or leave your details and hear when it opens.
Your details are in. Download the spreadsheet here: xlsx. You will also hear from us when Trainersight opens.