Online coaching

Online Coaching Questionnaire

This is where your coaching starts. The answers below tell me how you train, what you have to train with, and what your body is dealing with — so the plan you get is built for you, not off a shelf.

Rauno Heinla — International Personal Trainer Rauno Heinla's IPT International Personal Trainer certificate

IPT licensed personal trainer, EQF Level 4 · Registered with EREPS, part of EuropeActive.

Takes about 10 minutes. Answer as precisely as you can — the plan is built directly from this. Questions marked * are required. Your answers go straight to Rauno, nowhere else.

01 / 08

About you

The basics, so I know who I am writing the plan for.

Full name *

Date of birth *

Gender *

Height * (cm)

Weight *

Phone number *

Email address *

02 / 08

Goals & training

What you are chasing and what your week actually looks like.

What are your goals? *e.g. fat loss, muscle gain, strength, endurance

How many times per week can you realistically train? *

Describe your current training routine *Type, frequency, duration.

How long have you been training consistently? *

What types of training have you done before? *e.g. gym workouts, strongman, CrossFit, powerlifting

Have you worked with an online coach before? *

What motivates you the most? What helps you stay consistent? *

03 / 08

Equipment

The plan is built around what you can actually get your hands on.

Do you have access to a gym? If yes, which equipment? *

Do you have access to a strongman gym? If yes, what equipment?If applicable — e.g. log, yoke, atlas stones, farmer's handles, sandbags.

If you train at home, what equipment do you have? *

04 / 08

Health

Be straight with me here — this is what keeps the plan safe.

Do you have any injuries or health conditions I should be aware of? *

Are you currently taking any medications or supplements? *If yes, please list them.

05 / 08

Max results

Fill in what you know — it sets the starting loads and lets us track progress. Leave the rest empty.

Powerlifting

Bench press (1RM) (kg)

Squat (1RM) (kg)

Deadlift (1RM) (kg)

Accessory strength

45° incline dumbbell press (8 reps) (kg per hand)

Strongman events

Atlas stone (heaviest lifted) (kg)

Yoke — weight (kg)

Yoke — distance (m)

Farmers carry — weight (kg per hand)

Farmers carry — distance (m)

Sandbag to shoulder (heaviest) (kg)

Sandbag throw — weight (kg)

Sandbag throw — height (m)

Log lift (1RM) (kg)

06 / 08

Nutrition

No food plan without this part.

Describe your current eating habits *

Do you have any dietary restrictions or preferences? *e.g. vegetarian, lactose intolerance, gluten-free

Do you track your calories or macronutrients? *If yes, how?

07 / 08

Recovery & lifestyle

Training is only half of it — recovery decides how hard we can push.

How many hours of sleep do you usually get per night? *

How would you rate your current stress level? *

Do you have a physically demanding job? *Please describe briefly.

08 / 08

Anything else

Optional — but the more I know, the better the plan fits.

Anything else you'd like me to know?

FILES

Add files if necessary

Optional — technique videos, a photo of your setup, previous programme. One file, up to 100 MB.

File (jpg, png, webp, heic, pdf, mp4, mov)