Your free training analysis

Answer a few quick questions and get a personalized analysis of your training. Almost all taps, barely any typing.

Stage 1 · Essentials

Your goals

Every program already includes the essentials at a baseline (warm-up, skill, mobility, recovery) no matter what you pick. Choose the ONE thing your training is really about; we can cycle to the others in later phases.

What do you most want from training? (pick one)

What's your main goal? (pick one)

Movement worlds to include (optional; the styles/disciplines to pull from, choose any)

Bias it toward (optional, up to 2; worked in lightly, your main goal stays the focus)

Your program (foundation + lean)

Training for a sport or event?

noyes

Which one?

When is it, and anything I should know?

What would make this a win? (one sentence: a target and a rough timeline)

About you (all required: your analysis is calibrated to this)

Birthday

Sex

MaleFemale

Height

Weight (lb)

How long have you been training consistently?

under 1 yr1–33–77+

Athletic background? (played a sport / trained competitively)

yesno

What do you do for work? (your job shapes recovery, schedule, and how we train)

Your level (estimation is OK; "I don't know" is an answer)

Which of these can you do well? (good form, under control; tap all that apply, or 'none of these yet')

none of these yet Everyday basicsair squatpush-upgoblet squatwalking lungering rowloaded carry Gym staplesoverhead squatbox jumpbroad jumpsprintstrict pull-uptoes-to-bardipwall walkdouble-underspower cleanTurkish get-upkipping pull-up Advancedpistol squathandstand holdrope climbmuscle-uphandstand push-upsquat snatch

(pick your sex above first)

Schedule & setup (for the program we'll build, not what you're doing now)

Answer for the training you want to do. Not training right now? Pick what would realistically work.

How do you want your week structured?

Fixed weeklyFlexible

Fixed = the same set days every week · Flexible = a set number of days each week, whichever days work.

Tap a day to cycle: Rest → Train → Recover.

Pick how many days in a typical week; whichever days fit. Everything else is rest.

Workout days per week

123456

Recovery days per week (active / light)

012

Time you could give a session (minutes)

When busy, shrink to (pick your typical time first)

Your setup

none (bodyweight)minimal (KB/DBs, bands, bar)home gym (no machines)full / commercial gym

Check what you have (so every workout fits your gear)

barbell & platessquat rackbenchdumbbellskettlebellsresistance bandspull-up barrings / TRXcardio machine (rower, bike…)jump rope

Trends (compared to about three months ago, is each getting better or worse?)

First: the last month, how much have you actually been training?

not at allhere and there1-2 days a week3+ days a week

Zooming out: compared to this time last year, my fitness overall is (one gut call)

much worseworsesamebettermuch better

Pain & injury areas (now or in the past)

Tap the body where you've had pain or injuries (then set "when" per area; mirror view: your left is on the left)

No areas selected. Tap the spot on the body.

Anything about these worth knowing? (optional: surgery, how it happened, what flares it)

Right now I'm (check all that apply)

training normallyinjuredback from injuryback from a break / layoffback from illnesstraveling a lothigh stress

Anything you flat-out won't do?

Optional: just hard refusals. Injuries and equipment are handled elsewhere; likes come from your training style. We'll also offer swaps once you see the actual program.

Safety check (quick screen before any program)

Any of these apply? (check all)

none of theseheart condition / chest paindizziness or faintinghigh blood pressurediabetes / blood sugarasthma / breathing conditionbone or joint problem worsened by exerciserecent surgery / hospitalpregnant or postpartuma doctor said be careful

Has a doctor said you're OK to exercise?

yesnounsure

Where should your analysis go?

First name

Last name (optional)

Email (required, so your analysis can reach you)

Location (city & state, or country if outside the US)

Are you currently working with a coach?

no, I train on my ownno, but I follow a program or appsort of, group classes (not 1:1)yes, a coach programs for me

How soon are you looking to start?

ready nowwithin a month or twojust exploring

I'm OK with Nathan contacting me about this analysis and the free call. No spam, unsubscribe anytime.

Your answers stay with Nathan Holiday Coaching. Never sold, never shared.

Stage 2 · Deep history

Most of the narrative here we draw out on the intake call. These are the low-friction taps that prep it.

Movement & injury history

Past surgeries? (check all)

shoulderkneeback/spinehipothernone

Movements that hurt or you avoid (check all)

overhead pressingdeep squatsdeadlifts/hingerunning/impactpull-ups/hangingnone

Training history

Styles you've done (check all)

lifting/powerliftingOlympic weightliftingstrongmankettlebellCrossFitHyrox/hybridbodybuildingrunning/enduranceswimming/triathlongymnastics/calisthenicsclimbingmartial arts/combatyoga/pilates/mobilityclasses/bootcamp/HIITteam/court sportnone structured

Worked with a coach before?

yesno

Nutrition history

Typical eating

consistent/structuredbusy, grab-what-I-canall over the place

Tried before (check all)

calorie countingketo/low-carbintermittent fastingmacroseliminationnone

Restrictions / allergies (check all)

vegetarianvegandairy-freegluten-freenone

Nutrition goal

lose fatgain musclemaintainnot focused on it

Alcohol

nonesocialfew/weekdaily

Body composition (most relevant if leaning out / building muscle is a goal)

Know your body-fat %? (optional)

Or estimate it, pick what's closest (pick your sex above first)

Recovery & lifestyle

Sleep hours

<55–66–77–88+

Stress sources (check all)

workfamilyfinanceshealthnone big

Coaching fit

How do you want to be coached?

push me hardfirm but supportivegentle / encouraging

What's derailed you before? (check all)

timeinjuryboredomlife stresslost motivationno plan

Check-in cadence

weeklybiweeklymonthly

Anything else I should know to coach you well?