The weekly performance evaluation section of the journal is where the magic of long-term growth happens. Each week, take time to review your progress across 13 key areas of life and wrestling. This practice encourages holistic growth by examining not just technical skills but also mental resilience, emotional regulation, and personal development.

Start by summarizing your week: What went well? Where did you struggle? Use this time to reflect on your patterns, both positive and negative. Then, set specific goals for the upcoming week. Be intentional—these goals should be actionable and aligned with your broader objectives.

If you’re working with a coach, share your weekly evaluation with them and have them provide feedback in the Coaches Feedback section. This transparency fosters a stronger athlete-coach relationship and ensures that your training plan aligns with your goals, while they provide their evaluation.

Weekly evaluations aren’t just about fixing what’s wrong; they’re about amplifying what’s working and maintaining consistent progress.