Log in to your training tracker.
Your current volleyball/athletic sessions count toward your weekly total — don't just stack this plan on top. Where your existing sessions land on a "Small-sided games" or "Technical" day below, that session covers it; use the plan's other days to fill the gaps.
Wear the Statsports vest on every ball-work, small-sided game, and scrimmage day — that's exactly the kind of session pro teams track load on. Log total distance, sprint count, and high-speed distance into the Daily Log after. Wear the Polar strap on runs and conditioning days so you're actually training in the zones the plan specifies, not guessing off feel.
Swim swap: on any week where a joint is nagging or you're managing accumulated fatigue, swap that day's run for a 20-30 min swim using the Form goggles — zero-impact aerobic work that still gives you real pace/distance data.
No cost, no appointment. Run these in week 1 before ramping intensity, then re-test every 4 weeks.
| Test | How | What it tells you |
|---|---|---|
| Cooper 12-min run | Run/jog as far as possible in 12 min | Aerobic base |
| Resting HR (7-day avg) | Check pulse on waking, before getting up | Recovery trend |
| Single-leg balance | Eyes closed, time until touch-down, both sides | Ankle/proprioception |
| Overhead squat check | Film 5 slow bodyweight squats, side + front | Movement pattern |
| Sit-and-reach | Seated, legs straight, measure reach | Flexibility baseline |
| 30m sprint | Phone stopwatch, best of 2-3 | Speed baseline (week 3-4+) |
Skip the pre-emptive assessment. Get checked out if you hit any of these: sharp or localized pain that doesn't ease within 48-72h, joint swelling, a joint that feels unstable or gives way, pain that changes your gait, chest pain, or dizziness during exercise.
No baseline tests logged yet.
Load = RPE × duration. This is the same method pro teams use to compare a hard 40-min session against an easy 90-min one on equal footing.
Player load / distance trending up while fatigue also climbs is your earliest real warning sign.
Set your profile in Settings to see personalized calorie/macro targets.
7-day acute load ÷ 28-day chronic average, calculated from your logged session loads. 0.8–1.3 is the target zone; above ~1.5 is where injury risk climbs sharply in the research this is built on.
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Do this every day, not just on sore days — this is maintenance, not treatment.
The evening routine doubles as a wind-down — doing it instead of scrolling before bed is one of the highest-leverage swaps for sleep onset.
Pulled automatically into your recommendation when you log pain in that area.
No sleep logs yet.
| Tier | Format | Approx price | Trade-off |
|---|---|---|---|
| Entry | Ice-only barrel, no chiller | ~$1,150 | Cheapest, but constant ice runs |
| Mainstream | Chiller-equipped acrylic tub | ~$1,200–$5,000 | Plug-and-play, the common buy-once pick |
| Premium | Stainless, app-controlled | ~$9,000–$14,500 | True 32°F, lowest maintenance |
| Type | Heat style | Approx price | Best for |
|---|---|---|---|
| Infrared | 120–170°F, standard outlet | ~$1,800–$10,000 | Daily use, simpler install |
| Traditional | 170–230°F, needs 240V | ~$3,500–$10,000+ | Classic high heat, löyly |
Pick one mid-tier unit first — that's the tier people actually keep using — live with it a season, then add the second modality.
Separate from daily targets — this is just the trend. Saving a weigh-in also updates your current bodyweight/body-fat used for nutrition targets.
No weigh-ins logged yet.
Add dates you know you need to train clean — you'll get a warning if you log alcohol against one of these.