Powerlifting ACWR Calculation Template
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Directions:
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1) First, go to File and Make a Copy of this spreadsheet so you can edit it and enter in your data within your own Google Drive.
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2) Enter the daily volumes of a given lift (such as bench press) of the past four weeks in the purple cells. No need to fill all the cells. This is your Chronic Workload.
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3) Enter the prescribed volume of your current week and/or current day for that lift in the blue cells. These are your Acute Weekly and Acute Daily Workloads.
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4) Note your calculated ACWRs in Cells B19 and E19.
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Conditional formatting is currently set to red light ACWRs greater than or equal to 1.5, and green light those that are less than 1.5. This template is experimental only and exists to help monitor workload ratios; further research is required to inform what ratios may be associated with injury risk in powerlifting populations, and to explore even whether such ratios exist. This is not meant as a replacement for a health care professional if you are in pain or experiencing injury. Use at your own discretion.
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Acute Workload (Current Week)Acute Workload (Current Day)
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Chronic Workload (Average Weekly Volume for Past 4 Weeks)0.00Chronic Workload (Average Daily Volume for Past 4 Weeks)#DIV/0!
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ACWR (Current Week)#DIV/0!ACWR (Current Day)#DIV/0!
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Week 1Volume By WeekACWR By Week
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Daily Volume
Weekly Volume
Week 10Week 1#DIV/0!
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Day 10Week 20Week 2#DIV/0!
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Day 2Week 30Week 3#DIV/0!
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Day 3Week 40Week 4#DIV/0!
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Day 4Average Weekly Volume0.00
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Week 2Volume By DayACWR By Day
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Daily Volume
Weekly Volume
W1D1W1D1#DIV/0!
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Day 10W1D2W1D2#DIV/0!
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Day 2W1D3W1D3#DIV/0!
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Day 3W1D4W1D4#DIV/0!
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Day 4W2D1W2D1#DIV/0!
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W2D2W2D2#DIV/0!
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Week 3W2D3W2D3#DIV/0!
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Daily Volume
Weekly Volume
W2D4W2D4#DIV/0!
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Day 10W3D1W3D1#DIV/0!
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Day 2W3D2W3D2#DIV/0!
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Day 3W3D3W3D3#DIV/0!
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Day 4W3D4W3D4#DIV/0!
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W4D1W4D1#DIV/0!
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Week 4W4D2W4D2#DIV/0!
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Daily Volume
Weekly Volume
W4D3W4D3#DIV/0!
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Day 10W4D4W4D4#DIV/0!
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Day 2Average Daily Volume#DIV/0!
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Day 3
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Day 4
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