Print these first
The sheets you'll actually write on. Print them on A4, one side, and put them where you'll see them every day.
- 8-Week TrackerEight weeks of daily habits and a weekly check-in on one sheet. Fill it in every night.PDF · A4 · 1 page · 76 KB
- Blank trackerThe same sheet with the column headings left empty, so you write your own habits.PDF · A4 · 1 page · 74 KB
- Weekly plannerA blank week in 30-minute blocks to build with your parents: sleep, school, study and training.PDF · A4 · 1 page · 58 KB
- Goals worksheetYour long-term goal, your plan by area and who owns it. Go through it with me.PDF · A4 · 1 page · 21 KB
- Training logA week of two-to-five-minute session logs, plus a competition entry. Keep it in your mat bag.PDF · A4 · 1 page · 30 KB
- Weekly reflectionOne sheet a week: your prompt or what you read, 200 words, and the go-deeper answer.PDF · A4 · 1 page · 16 KB
- Shopping listEverything the guide asks you to buy, with the Show Me total.PDF · A4 · 2 pages · 112 KB
- All checklistsEvery checklist in one document: bookings, set-up, daily, weekly, comp day.PDF · A4 · 12 pages · 440 KB
The playbooks
Each page of the guide as its own PDF, in the same order as the contents. Handy for a parent, a coach, or a read on the bus.
- The Long GameStart here · Goals and planningPDF · A4 · 8 pages · 145 KB
- DietPillar 01 of 06 · Structured dietPDF · A4 · 9 pages · 173 KB
- Strength & ConditioningPillar 02 of 06 · Structured exercisePDF · A4 · 8 pages · 155 KB
- Focused TrainingPillar 03 of 06 · Focused training, high volumePDF · A4 · 7 pages · 138 KB
- SleepPillar 04 of 06 · Regimented and protected recoveryPDF · A4 · 7 pages · 142 KB
- RecoveryPillar 04 of 06 · Regimented and protected recoveryPDF · A4 · 9 pages · 172 KB
- Skin & StaphPillar 04 of 06 · Regimented and protected recoveryPDF · A4 · 6 pages · 366 KB
- MindsetPillar 05 of 06 · Solid mindset and mental toolsPDF · A4 · 9 pages · 155 KB
- JournalPillar 05 of 06 · Solid mindset and mental toolsPDF · A4 · 13 pages · 214 KB
- Technical EmpowermentPillar 06 of 06 · Technical empowermentPDF · A4 · 10 pages · 176 KB
- Clean AthleteStandards · Diet and mindsetPDF · A4 · 7 pages · 109 KB
- Team StandardsStandards · The competition teamPDF · A4 · 5 pages · 94 KB
- CommunicationStandards · You and your coachPDF · A4 · 5 pages · 105 KB
- Competition DayStandards · Competition dayPDF · A4 · 6 pages · 120 KB
- Schedule & StudyPlanning and support · School, study and your weekPDF · A4 · 8 pages · 398 KB
- For ParentsPlanning and support · For parents and guardiansPDF · A4 · 7 pages · 143 KB
- Going ProGoing pro · Level 2PDF · A4 · 8 pages · 202 KB
The whole guide
Everything in one file, if you'd rather print it once and put it in a folder.