Setting Up Your Journal

What to print, how to organize it, and getting your starter kit ready.

Your Week 1 Starter Kit

You don't need every worksheet to get started. In fact, starting with too much can be overwhelming. Here's exactly what to print for Week 1:

Essential Worksheets

Where to Find Them

All worksheets are available in the Worksheets section of this site. Each one is designed to print on standard 8.5" x 11" letter paper.

Organizing Your Binder

If you're using the printed worksheet approach, here's a recommended binder organization:

Section 1: Active Logs

This is where your current Daily Training Logs go. Keep the most recent on top for easy access.

Section 2: Weekly Reviews

One Weekly Review per week. After you complete a review, move it behind the current one so you can track progress over time.

Section 3: Monthly Materials

• Monthly Review (completed at end of each month)
• Monthly Habit Tracker (one per month)
• Sparring Summary (compiled from your weekly data)

Section 4: Reference Sheets

• Competency Matrix (updated as you learn techniques)
• Position Trackers (one per position you're working on)
• Master Technique Checklist (comprehensive technique list)

The Daily Training Log Explained

Let's walk through the main worksheet you'll use every session.

Session Info Section

At the top, capture the basics:

• Date: When you trained
• Day: Day of the week (helps spot patterns)
• Week #: Which week of the month/cycle
• Class Type: Fundamentals, All Levels, Advanced, Open Mat
• Duration: How long the class was
• Instructor: Who taught (useful for tracking what different instructors focus on)

Techniques Drilled Section

For each technique you practice:

• Position: Where the technique starts from (Guard, Mount, etc.)
• Technique: Name of the move
• Reps: How many times you drilled it (estimate is fine)
• Quality (1-5): How well you executed it
• Notes: Key details, variations, or things to remember

Sparring Section

Track each round:

• Round #: Which round
• Partner: Who you rolled with
• Start/End Position: Where the round started and ended
• Submissions A/L: Attempted / Landed
• Sweeps A/L: Attempted / Landed
• Passes A/L: Attempted / Landed

Don't worry about perfect tracking in Week 1. We'll dive deeper into sparring tracking in Week 2.

Physical and Mental State

Quick self-assessment:

• Physical State Before/After (1-5): Energy level
• Mental State (1-5): Focus and mood

Reflection Section

Three quick prompts:

• What Worked: One thing that went well
• What Needs Work: One thing to improve
• Key Insight: The main takeaway from this session

Setting Up Your Habit Tracker

The Monthly Habit Tracker helps you build consistency beyond just showing up to class.

Suggested Habits to Track

Start with 3-5 habits. Too many becomes overwhelming. Examples:

How to Mark It

• X = Completed
• O = Partial (did some but not full)
• - = Intentionally skipped (rest day)
• Blank = Missed

Before Your Next Training Session

Here's your checklist:

1. Print your starter kit worksheets
2. Set up your binder or folder
3. Put a pen in your gym bag
4. Read through the Daily Training Log so you know what you'll be filling out
5. Decide when you'll fill it out (right after class? At home that evening?)

Next Step

In the next lesson, you'll complete your first Daily Training Log. We'll walk through it step by step so you know exactly what to capture.