Step 1 of 7

Personal Information

Basic details so we can contact you and set up your coaching relationship.

First name *

Last name *

Email *

Phone *

Date of birth *

Country / time zone *Needed for scheduling check-ins

Preferred contact method *

Email

Coaching app

Athletes under 18 require a parent or guardian's details and consent before coaching begins.

Parent / guardian full name *

Relationship to athlete *

Guardian email *

Guardian phone *

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Step 2 of 7

Goals & Priorities

Tell us what you're working towards. Be specific — this shapes everything we build for you.

Primary goal *

Sport-specific performance

Strength / Power

Muscle mass (hypertrophy)

Body composition / Fat loss

Endurance / Conditioning

Mobility / Pain management

General health & fitness

Which sport? *Include level if relevant (club, state, national)

Secondary goal

Short-term goal — next 1–3 months *Be specific: a number, a movement, an event

Long-term goal — 6–12+ months *

Is there a specific event or deadline driving your timeline?

What's held you back from reaching this goal before?Honest answers help us design around your real obstacles

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Step 3 of 7

Training Background

Your history tells us how to pitch the program from day one. There are no wrong answers.

Training age *Years of consistent training

Current weekly training frequency *

Primary training style *Select all that apply

Powerlifting / Strength

Olympic weightlifting

Bodybuilding / Hypertrophy

CrossFit / HIIT / Functional fitness

Calisthenics / Bodyweight

Endurance / Cardio

Sport-specific S&C

No structured training yet

Movement ratings

Rate your current ability honestly. We calibrate further from your movement video below.

Squat

Deadlift / hinge

Bench press

Pull-ups

Current working numbers Optional but useful — recent 1RMs or working weights, in kg or lb

Video movement screen — since we can't watch you train live, a short clip is the single biggest thing that improves your program's accuracy. Film a bodyweight squat and a hip hinge (RDL or good-morning) from the side, upload to YouTube (unlisted) or Google Drive, and paste the share link below.

Movement video linkOptional, but the single biggest thing you can do to improve your program's accuracy

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Step 4 of 7

Lifestyle & Schedule

This is what makes remote coaching actually work — your program is built around your real life, not a template week.

Usual wake time *

Usual sleep time *

Work / school situation *

Preferred training window *

Days available to train per week *

Typical session length available

Travel or caregiving responsibilities that affect your training?e.g. frequent travel, school camps, looking after siblings/family

Equipment you have access to *Select all that apply

Where will you mostly train? *

Home gym

Commercial gym

Club or sport facility

Other

Nutrition snapshot

Meals per day, roughly

Any dietary pattern or restrictions

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Step 5 of 7

Communication & Coaching Style

A quick read on how you like to be coached, so check-ins actually feel useful.

Have you worked with a coach or trainer before?

Yes

No

If yes, what worked or didn't work about it?

How do you prefer to stay on track?

Give me the program, I'll manage myself and flag issues

I do better with regular check-ins and accountability

A mix of both

Comfortable logging sessions and reporting back weekly?

Yes

Mostly

Will need reminders

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Step 6 of 7

Health & Medical

This keeps your program safe. Answer honestly — nothing here disqualifies you, it just shapes what we prescribe.

Do you have any current or past injuries relevant to training? *

Yes

No

Any medical conditions that could affect your training? *e.g. cardiac, respiratory, metabolic, neurological

Yes

No

Currently taking any medications? *

Yes

No

Taking any supplements? *

Yes

No

Are you currently medically cleared for exercise? *If unsure, select "Not sure" and we'll follow up before programming anything higher-risk

Yes

Not sure

No

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Step 7 of 7

Waiver & Consent — Online Coaching

Please read carefully. This waiver applies specifically to remote, self-supervised training arrangements.

↓ scroll to read the full waiver ↓

Nature of online coaching

S3 Performance Coaching ("S3") provides programming, guidance, and remote check-ins for training that you perform on your own, in your own environment, without direct on-site supervision. Unlike in-person coaching, no S3 coach is physically present to supervise technique in real time, intervene in the event of injury, or provide immediate first aid or emergency response during your sessions.

You are solely responsible for the safety of your training environment, the condition and suitability of any equipment you use, and for stopping any exercise that feels unsafe, painful, or beyond your current capability, regardless of what is prescribed.

Assumption of risk

Exercise and physical training carry inherent risks, including but not limited to muscle strain, joint injury, and in rare cases more serious harm. By proceeding, you acknowledge these risks are inherent to physical training and that you voluntarily accept them as part of engaging S3's remote coaching services.

Emergency responsibility

In the event of injury or medical emergency during a self-directed session, you (or your parent/guardian, if a minor) are responsible for seeking appropriate local emergency care. S3 cannot provide, and is not responsible for providing, real-time emergency assistance during remote sessions.

Medical accuracy & disclosure

You confirm that the health information provided in this form is accurate and complete to the best of your knowledge, and agree to promptly inform S3 of any change in medical status, injury, or medication that could affect your training program.

Video & media use

Any movement screening video or training footage you submit will be used solely for coaching and program design purposes and will not be shared publicly or used for marketing without your separate, explicit consent.

Program delivery & jurisdiction

Coaching is delivered remotely and may be received in a jurisdiction different from where S3 operates. You agree that engaging these services constitutes acceptance of remote delivery, and that questions of liability are assessed under the laws applicable to your stated country of residence, provided below.

Minors

Where the athlete is under 18, a parent or legal guardian must provide the details and consent below on the athlete's behalf, and confirms responsibility for supervising the training environment.

Your country / jurisdiction of residence *

Full legal name (typed signature) *

Date *

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