← The Toolbox
Scott Leech Training · Gridiron Warrior Insiders
The Load Board
No GPS. No budget. Your roster, your practice minutes, and one question on the way out the door: how hard was today, 1 to 10. The board does the math and shows you the spike before the spike shows you a pulled hamstring.
Get the Board
One spreadsheet, built out for camp through the playoffs (Aug 3 to Nov 29). Put your roster on it once. After every practice you type the minutes and the RPEs. It gives you daily team load, position loads, and the weekly ACWR with the zone called for you. Your data stays in your file. Nothing lives on the web.
READ ME · the system
ROSTER · names + positions
LOG · the daily grid
DASHBOARD · ACWR + zones
The math, live
A 2-hour practice the kids call an 8. That is a hard day. The number means nothing alone. The trend on the board is the tool.
How to run it
- ROSTER tab, once. Names and positions. Only want the team-level version? Add a single row named TEAM and skip the rest.
- After practice, type the minutes. One cell on the LOG tab.
- Collect RPEs on the way out. Ask each kid: how hard was today, 1 to 10. Position-group reps work if you cannot get every kid. Takes two minutes with a clipboard by the door.
- The board does the math. RPE times minutes, per kid, per position, per day. Your quarterbacks called it a 4 and your receivers called it a 9? Now you know what the script actually did.
- Friday, read the DASHBOARD. This week against your last four. Green means go. Anything else has an instruction next to it.
The zones
Green
ACWR 0.8 to 1.3
The target. Lowest injury risk. Keep progressing like you planned.
Caution
ACWR 1.3 to 1.5
Hold. Add nothing this week. Let the base catch up before you push again.
Danger
ACWR above 1.5
Reduce load now and find the cause. This is the zone where hamstrings go.
Low
ACWR below 0.8
Undertraining. Build back in steps. A jump from here is how the next spike happens.
The wave rule: make a hard day hard, stack the lift on it, then back the next day off. No back-to-back red days. And a position group running 30 percent above its month is a spike even when the team number is green.
Why this works
It is not the load. It is the spike.
Athletes who train high loads consistently tolerate high loads. Athletes who jump to those loads from a low base get hurt. That is the whole science. The hamstring pull in week two of camp did not happen in week two of camp. It happened in the quiet weeks before it, when nobody was counting.
NFL teams pay 20,000 dollars for GPS to see that spike coming. The subjective version costs a notebook and a question. Session RPE times minutes has been validated against the tech over and over. It is not a toy. It is the same math with a 2 dollar pencil.
Before we had GPS at URI, this is how we did it. Practice length, how hard the kids said it was, body weights on the way in and out. The conversation with the head coach changes when you walk in with four weeks of numbers instead of a feeling.