Custom Fitness Plan Sign Up

Contact Information

Name*

First Last

Email*

Phone

Training Goals

Please describe your goals and emphasis in your training program.*

Training Schedule

This information will help us create an ideal plan for your unique schedule.

Be honest and realistic with your time. Since we carefully consider your overall program balance, missing days may throw off your results or worse. Once you commit, try to be consistent with the days and exercises we prescribe.

What days can you dedicate to training?*

Please indicate all the days you intend on exercising, including any personal training, classes, or other activities you currently participate in. We will design a plan based on this information. We may decide to program less time than your response or preclude certain types of exercises, if we decide you are not at a sufficient fitness level to safely fill the available time. We may also advise that you dedicate more time to training. We recommend a minimum of 2 days for resistance/weight training equally spread out in the week. We also advise cardio on at least 3 days per week, up to most days of the week regardless of training level.

How much time can you commit to training on Sundays?*

30 minutes
1 hour
90+ minutes

How much time can you commit to training on Mondays?*

30 minutes
1 hour
90+ minutes

How much time can you commit to training on Tuesdays?*

30 minutes
1 hour
90+ minutes

How much time can you commit to training on Wednesdays?*

30 minutes
1 hour
90+ minutes

How much time can you commit to training on Thursdays?*

30 minutes
1 hour
90+ minutes

How much time can you commit to training on Fridays?*

30 minutes
1 hour
90+ minutes

How much time can you commit to training on Saturdays?*

30 minutes
1 hour
90+ minutes

Do you regularly take fitness classes, personal training, hikes / walks, bike rides, etc.?

Yes, weekly
Sometimes
No

What weekly activities do you participate in and on what days?*

Exercise Selection

What types of exercise do you want to see in your program?*

Resistance Training
Cardio Training

Resistance Training Program Variables

Have you ever participated in a structured, professionally designed resistance training program?*

Yes
No

Are you currently participating in this resistance training program?*

Yes
No

How long have you been following this plan?*

Less than 6 months
6 months to 2 years
2+ years

When was the last time you participated in a structured resistance training plan?*

What equipment do you have available and would like to see in your training program. *Please be specific and list everything available to you.*

Example: none / bodyweight only, barbells, dumbbells, kettlebells, cable row, lat pull down, pull up bar, TRX, pec deck, leg press, slam balls, stability ball, medicine ball, Roman chair, quad extension machine, hamstring curl machine, battle ropes, 41" bands, small loop bands, etc. *please list whether something is machine or cable. **If this plan is for Pike Fitness gym only, you may also list "anything available at Pike Fitness"

Cardio Training Program Variables

What cardio equipment do you have available and would like to see in your training program. *Please be specific and list everything available to you.*

Example: none / bodyweight only, treadmill, elliptical, stationary bike, row machine, skiing ergometer, cardio step, stairmaster, swimming, jump rope, boxing, etc.

What types of cardio would you like to see in your plan?*

Steady state / Long slow distance
Interval Training
Circuit Training
High Intensity Interval Training (HIIT)
Pace Tempo (20 minutes or less all out)

Are you comfortable with higher impact exercises such as speed and agility drills, running, or jumping?*

Yes
No

Have you ever participated in a structured cardiovascular fitness program?*

Yes
No

Are you currently participating in this cardio program?*

Yes
No

How long have you been following this cardio plan?*

Less than 6 months
6 months to 2 years
2+ years

When was the last time you participated in a structured cardio fitness program?*

Other

Are you aware of any exercises or movements that cause you any pain or discomfort?*

Yes
No

Please describe what you feel and what movements or exercises cause you pain or discomfort.*

How would you like your plan delivered?*

Paper Version / PDF (additional fee)
Online / Smartphone Application Based

Is there anything else you'd like to add?

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CUSTOM FITNESS PROGRAMS

Your Goals

Scientific

App Based

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