Private Performance Log — Saved on This Device

Jackson can type in his weekly training results, test maxes, performance metrics, readiness, arm status, and end-of-week review. No database, no login, no Supabase. Entries save only in this browser using local storage.

Backup rule: Use Export Backup every week. If browser data is cleared or he switches devices, he can import the backup file and keep the full log.

Week + Readiness

Week

Date

Bodyweight

Readiness 1–10

Sleep Hours

Energy 1–10

Arm Soreness 0–10

Body Soreness 0–10

Speed + Power Metrics

10 yd

40 yd

5-10-5 Shuttle

L-Drill

Vertical

Broad Jump

Max Sprint Notes

Mobility Score 1–10

QB Throwing + Skill Metrics

Throw Velocity

Completion %

Total Throws

Deep Ball Quality 1–10

Footwork Grade 1–10

Pocket Movement 1–10

Game IQ Work

Film Reviewed?

Working Weights

Squat Work Weight

Bench Work Weight

Deadlift Work Weight

Clean Work Weight

RPE / Difficulty 1–10

Bar Speed

Technique Grade 1–10

Missed Reps?

Technical Max / Test Week Numbers

Bench Technical Max

Squat Technical Max

Power Clean Technical Max

Deadlift Technical Max

Test Week Result

Test Notes

Pain During Testing?

Recovery Needed?

Training Notes

Daily / Weekly Training Notes

End-of-Week Review

1. What got better this week?

2. What felt off?

3. What is the focus for next week?

4. Did I stay healthy and recover well?

5. Did I compete with focus?

Import Backup

Best 10 yd
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Best 40
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Best Shuttle
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Best Velo
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Best Bench
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Latest Week
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Week	Date	Speed	Jumps	QB	Work Weights	Test Maxes	Readiness	Notes	Weekly Review	Edit
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Arm Care Protocols

Perform Routine A before every session. Perform Routine B after every throwing session. On heavy throw days, do both.

Routine A — Pre-Session Activation

Band internal rotation — 3×15 each
Band external rotation — 3×15 each
Band diagonal low-to-high — 3×12 each
Prone Y/T/W — 2×10 each position
Wrist flexion/extension — 2×15 each
Cross-body shoulder stretch — 3×30s

Routine B — Post-Throw Recovery

Band deceleration eccentric — 3×12 each
DB scaption thumb-up — 3×12 each
Sleeper stretch — 3×45s each
Posterior capsule stretch — 3×30s each
Forearm flexor stretch — 3×30s each
Ice 10–15 min only if sore after 40+ throws

Daily Mobility Priority

World’s greatest stretch — 5/side
Hip 90/90 transitions — 10 reps
Pigeon pose holds — 45s/side
Hip flexor kneeling lunge — 60s/side
T-spine rotations — 10/side
Hamstring rope stretch — 3×30s