This form will help us create a completely individualised program – unique to you. Name Email Address Indicate how long you plan to be training Monday morning. Indicate how long you plan to be training Monday morning.0 minutes30 minutes60 minutes120 minutes90 minutes Indicate how long you plan to be training Monday afternoon/evening. Indicate how long you plan to be training Monday afternoon/evening.0 minutes30 minutes60 minutes120 minutes90 minutes Indicate how long you plan to be training Tuesday morning. Indicate how long you plan to be training Tuesday morning.0 minutes30 minutes60 minutes120 minutes90 minutes Indicate how long you plan to be training Tuesday afternoon/evening. Indicate how long you plan to be training Tuesday afternoon/evening.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Wednesday morning. Indicate how long you plan to be training Wednesday morning.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Wednesday afternoon/evening. Indicate how long you plan to be training Wednesday afternoon/evening.0 minutes30 minutes60 minutes120 minutes90 minutes Indicate how long you plan to be training Thursday morning. Indicate how long you plan to be training Thursday morning.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Thursday afternoon/evening. Indicate how long you plan to be training Thursday afternoon/evening.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Friday morning. Indicate how long you plan to be training Friday morning.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Friday afternoon/evening. Indicate how long you plan to be training Friday afternoon/evening.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Saturday morning. Indicate how long you plan to be training Saturday morning.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Saturday afternoon/evening. Indicate how long you plan to be training Saturday afternoon/evening.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Sunday morning. Indicate how long you plan to be training Sunday morning.0 minutes30 minutes60 minutes90 minutes120 minutes Indicate how long you plan to be training Sunday afternoon/evening. Indicate how long you plan to be training Sunday afternoon/evening.0 minutes30 minutes60 minutes90 minutes120 minutes What is the MOST IMPORTANT element you'd like your program to improve? What is the MOST IMPORTANT element you'd like your program to improve?POWER (including Olympic weightlifting and other explosive movements)ABSOLUTE STRENGTH (barbell strength, including powerlifting)RELATIVE STRENGTH AND STAMINA (gymnastics, calisthenics and bodyweight movements)WORK CAPACITY What is the SECOND MOST IMPORTANT element you'd like your program to improve? What is the SECOND MOST IMPORTANT element you'd like your program to improve?POWER (including Olympic weightlifting and other explosive movements)ABSOLUTE STRENGTH (barbell strength, including powerlifting)RELATIVE STRENGTH AND STAMINA (gymnastics, calisthenics and bodyweight movements)WORK CAPACITY What is the THIRD MOST IMPORTANT element you'd like your program to improve? What is the THIRD MOST IMPORTANT element you'd like your program to improve?POWER (including Olympic weightlifting and other explosive movements)ABSOLUTE STRENGTH (barbell strength, including powerlifting)RELATIVE STRENGTH AND STAMINA (gymnastics, calisthenics and bodyweight movements)WORK CAPACITY What is the FOURTH MOST IMPORTANT element you'd like your program to improve? What is the FOURTH MOST IMPORTANT element you'd like your program to improve?POWER (including Olympic weightlifting and other explosive movements)ABSOLUTE STRENGTH (barbell strength, including powerlifting)RELATIVE STRENGTH AND STAMINA (gymnastics, calisthenics and bodyweight movements)WORK CAPACITY Select the TWO things that you would most like to improve. Select the TWO things that you would most like to improve. Squat (anterior chain) strength and power Pull from ground strength (posterior chain deadlift/hip hinge strength) Explosive hip power (power clean/snatch and explosive jumping) Pressing strength Bodyweight pressing stamina Bodyweight pulling stamina Rowing Running What is the first skill-based movement you'd like to work on? What is the first skill-based movement you'd like to work on?General bar (gymnastics) strengthGeneral core/midline strengthGeneral ring strengthStrict pull-upsStrict chest to bar pull-upsKipping pull-upsButterfly pull-upsKipping chest to bar pull-upsButterfly chest to bar pull-upsBar muscle upsToes to barFreestanding handstandsWalking handstandsStrict handstand push-upKipping handstand push-upRope climbsLegless rope climbsStrict ring muscle-upKipping ring muscle-upStrict bar dipKipping bar dipStrict ring dipKipping ring dipBack leverFront leverBar pull-overBackward roll on ringsBackward roll to support (rings)Iron CrossHandstand rollHandstand pirouettePlancheBack extension rollBackward rollPistolsDouble undersPush-upsPegboard For the above skill, do you want to work on achieving the skill (i.e. get your first rep) or developing stamina in the skill (i.e. string together multiple reps). For the above skill, do you want to work on achieving the skill (i.e. get your first rep) or developing stamina in the skill (i.e. string together multiple reps).Achieve the skillDevelop stamina in the skill What is the second skill-based movement you'd like to work on? What is the second skill-based movement you'd like to work on?General bar (gymnastics) strengthGeneral core/midline strengthGeneral ring strengthStrict pull-upsStrict chest to bar pull-upsKipping pull-upsButterfly pull-upsKipping chest to bar pull-upsButterfly chest to bar pull-upsBar muscle upsToes to barFreestanding handstandsWalking handstandsStrict handstand push-upKipping handstand push-upRope climbsLegless rope climbsStrict ring muscle-upKipping ring muscle-upStrict bar dipKipping bar dipStrict ring dipKipping ring dipBack leverFront leverBar pull-overBackward roll on ringsBackward roll to support (rings)Iron CrossHandstand rollHandstand pirouettePlancheBack extension rollBackward rollPistolsDouble undersPush-upsPegboard For the above skill, do you want to work on achieving the skill (i.e. get your first rep) or developing stamina in the skill (i.e. string together multiple reps). For the above skill, do you want to work on achieving the skill (i.e. get your first rep) or developing stamina in the skill (i.e. string together multiple reps).Achieve the skillDevelop stamina in the skill What is the third skill-based movement you'd like to work on? What is the third skill-based movement you'd like to work on?General bar (gymnastics) strengthGeneral core/midline strengthGeneral ring strengthStrict pull-upsStrict chest to bar pull-upsKipping pull-upsButterfly pull-upsKipping chest to bar pull-upsButterfly chest to bar pull-upsBar muscle upsToes to barFreestanding handstandsWalking handstandsStrict handstand push-upKipping handstand push-upRope climbsLegless rope climbsStrict ring muscle-upKipping ring muscle-upStrict bar dipKipping bar dipStrict ring dipKipping ring dipBack leverFront leverBar pull-overBackward roll on ringsBackward roll to support (rings)Iron CrossHandstand rollHandstand pirouettePlancheBack extension rollBackward rollPistolsDouble undersPush-upsPegboard For the above skill, do you want to work on achieving the skill (i.e. get your first rep) or developing stamina in the skill (i.e. string together multiple reps). For the above skill, do you want to work on achieving the skill (i.e. get your first rep) or developing stamina in the skill (i.e. string together multiple reps).Achieve the skillDevelop stamina in the skill If you would like outside plyometric/agility/sprint sessions to be programmed for you, select the day, if not, leave blank. If you would like outside plyometric/agility/sprint sessions to be programmed for you, select the day, if not, leave blank.MondayTuesdayWednesdayThursdayFridaySaturdaySunday If you would like swim sessions to be programmed for you, select the day, if not, leave blank. If you would like swim sessions to be programmed for you, select the day, if not, leave blank.MondayTuesdayWednesdayThursdayFridaySaturdaySunday Would you like a weekly mental skills training session to be programmed for you? Would you like a weekly mental skills training session to be programmed for you? Yes No Do you have any equipment limitations? Anything you don't have access to? Tell us a little about your physical abilities. Tell us a little about yourself as a person. Anything else you'd like us to know that will help us individualise your programming? Injuries? Training limitations? Classes you'd like us to leave room for in your program? 14 + 13 = Submit
