Weekly Goal Sheet
By Andy Newell
Filling out a weekly goal sheet has numerous benefits for an athlete and coach. It provides an outlet for easy communication, reminds us of our season goals, and allows us to identify clear performance goals and stepping stones to help us stay motivated and on track.
Even if you are training independently simply having a place to write down your weekly skiing goals will help keep your season long goals fresh in your mind and help you structure your training plan accordingly.
Below is a weekly goal sheet I created specifically for skiers and is similar to one I have used over the years. I think a sheet like this is helpful for skiers because it gives us a place to write down specific technique, mental, recovery, and training goals as well as a separate section for Race Goals when we have competitions.
I recommend filling out this sheet before you start your training week and do so with as much specific detail as possible. For example, if your technique goal for the week is to work on V2 technique, don't simply write down "work on V2 technique". Set a specific goal that can coincide with a specific workout that week. An example of this would be, "practice a complete push and glute activation with both legs in V2 during my L3 interval session on Tuesday" .This is a specific task that will help you have a more productive workout and help you reach your monthly and season long goals.
Listing 3 of your season long goals at the top of the sheet can help motivate you and remind you of what it is you are training for.
Mental goals have their own category and these can also be viewed as 'Happiness goals' in many circumstances. Sounds funny but actually very helpful for all athletes. A mental goal for the week could be something like "enjoy a lunch out with friends" or if you have a mental performance goal for a workout such as "use cue words during L4 session" thats great too.
Recovery goals can be specific things outside of ski training such as nutrition, stretching, massage, etc.
Training goals can help reinforce the focus of the week whether that is a total hours goal or recognizing the underlying theme of the week for example "prioritize my 2 interval sessions" or "ski for 3 hours during one over-distance"
When the time comes for writing down races goals I recommend keeping those primariy process based rather than result based and focus on warm up strategies, pacing, technique, tactics, and other tangible aspects of race day.
Download our NTS Weekly Goal Sheet here:
