The Progression Spreadsheet provides a timeline view of a workout on each scheduled day. It's a great tool for maintaining a consistent exercise framework while adjusting intensity over time. The Progression Spreadsheet allows you to:
- Modify exercise targets for each scheduled workout (e.g., adjust weights, reps, rest times).
- Customize progressive overload by increasing weights or reps across multiple weeks.
- Easily shorten or lengthen fixed rest times.
In this short video, we will walk you through the Progression Spreadsheet feature. We will cover how to schedule workouts on the calendar and then progress or regress the workout targets by customizing each individually scheduled workout.
Scheduling Workouts Before Using the Spreadsheet
To use the Progression Spreadsheet, workouts must first be scheduled in the program calendar. You can check when workouts are scheduled by:
- Opening the mini calendar next to each workout.
- Navigate to the program calendar tab and schedule workouts by selecting the calendar day.
If workouts are not yet scheduled, follow the steps in How To Schedule Workouts and Cardio Activities For Clients on the Web to do so before using the Progression Spreadsheet.
How to Use the Progression Spreadsheet
Once workouts are scheduled, follow these steps to access and edit your progressions:
- Navigate to your Master Program or Clients Program and open the relevant training phase.
- Select the Edit drop-down next to the workout name.
- Click Progression Spreadsheet.
The spreadsheet will display each scheduled instance of that workout, allowing you to view and customize progression over time.
To edit an exercise target:
- Select the Customize icon for the day you wish to edit.
2. Within the text box of the exercise, a hover element displays tabs that allows target type to be switched:
- Set text target: Enter a custom text target (e.g., reps, tempo, weight, etc.)
- Set time target: Set a duration for the exercise.
- Open target dialogue: Opens a pop-up window to set the target for the exercise. Within the window, 'none' can be selected.
- Swap exercise: Select a different exercise to replace the existing scheduled workout.
Note: Once an exercise is swapped and differs from the original workout, the scheduled workout will automatically receive a 'Differing Exercises' tag. The location of the exercise in the progression spreadsheet will change colour to indicate the new exercise placement.
Hovering over the substituted exercise will show the new exercise name:
3. Customize inline rests by selecting the drop-Down next to the text box. Exercises with a superset or circuit will have the duration changed for all of the sets/rounds.
4. Repeat the steps above for each exercise and scheduled workout as needed. To easily copy progressions from one scheduled workout to another, select the drag and drop-icon from one day to the next:
5. Once complete, select Save and Close to save changes.
Making Changes to Progressed Workouts
When you make changes to a scheduled workout, it can impact your existing progressions. Unscheduling, rescheduling, or moving workouts on the calendar will remove progressions.
