Audit Prep Checklist

If you're scoping an engagement with us, or thinking about hiring any serious performance coach, this is the data set worth assembling before the first conversation. Most of these are things you already know in fragments — pulling them into one place will sharpen your own thinking even if you decide not to hire anyone. The whole assembly takes 60-90 minutes of honest work.

1. Training history — last 12 months

• Programs run, in order, with start and end dates.
• Which programs you actually completed versus abandoned mid-block. Be honest about the abandoned ones; that pattern matters more than the completed ones.
• Top sets for your three or four priority lifts at the start, middle, and end of each block.
• Weekly training frequency and average session length, by month.
• Any deload weeks actually taken (not just written into the plan and skipped).
• Coach or programmer for each block, and whether you'd hire them again.

2. Recovery patterns — last 60-90 days

• Average sleep duration on training nights versus rest nights.
• Sleep window — what time you typically get into bed, what time you typically wake.
• Wearable data if you have it: HRV trend, resting heart rate trend, respiratory rate variance, sleep score. Pull 60-90 days. Trends matter more than individual nights.
• Subjective recovery: how often you feel rested in the morning on a 1-5 scale.
• Caffeine cadence — how many mg, what times of day, how late you'll go.
• Alcohol cadence — drinks per week, days clustered or spread.

3. Injuries — recent and chronic

• Any acute injury in the last 24 months: what happened, how it was managed, current status.
• Any chronic site you've been managing for over a year — knees, low back, shoulders, hips, elbows. Note which movements aggravate and which are clean.
• Any imaging done (MRI, X-ray, ultrasound) and the report findings.
• Any clinician (PT, chiro, ortho, sports med) currently involved or recently consulted.
• Movements you currently avoid, regress, or modify. Be specific about why.

4. Prior coaches and programs

• Every coach you've worked with in the last five years. Length of engagement, what worked, what didn't, why it ended.
• Every off-the-shelf program you've completed in full. Note the result and what you'd change.
• Programs you started and abandoned. The abandonment pattern is often the most useful signal in this section.
• What you tell yourself when an engagement isn't working. (Your answer to this question is a real data point.)

5. Schedule constraints

• Training availability by day of week — which days are reliable, which are coin flips, which are usually a wash.
• Average session length you can realistically commit to, training day to training day. Note your floor, not your ceiling.
• Work hours and how they change across the quarter. Travel days per month, and pattern (one-day trips, multi-day trips, time zones).
• Family load — kids' schedules, caregiving responsibilities, partner work patterns.
• Sleep environment quality (room temperature control, light blocking, noise, partner sleep alignment, pet disruption).

6. Equipment access

• Primary gym — list of equipment that matters for your lifts. Specialty bars, plates above 45, deadlift platform, monolift, safety squat bar, etc.
• Home setup if you have one — what's available on travel-disrupted weeks or early morning sessions.
• Hotel/travel gym access during your typical travel pattern.
• Any equipment your current programming requires that you don't reliably have access to.

7. Key dates — next 12 months

• Any competition, meet, test, or performance target with a fixed date.
• Major work or personal events that will compress training (launches, peak business seasons, weddings, moves, surgeries).
• Planned travel that's confirmed (not aspirational).
• Annual physical / blood work — when, and whether we'll have access to results.

8. Nutrition baseline

• Average daily kcal range, if known. If unknown, mark it unknown rather than guessing.
• Protein target you're hitting most days. Note the days you don't.
• How often you cook versus eat out, by week.
• Any food restrictions — allergies, intolerances, dietary frameworks (vegan, kosher, etc.). Note if these are firm or flexible.
• Hydration baseline — rough cups or liters per day, plus any caffeine/alcohol notes from section 2.

9. The honest questions

These are the questions a good coach asks somewhere in the discovery call. Answering them on paper first will save you time and surface useful tension.

• What is your stated goal for the next 12 months, in one sentence with a number in it?
• What has your last 12 weeks of behavior actually optimized for? (This may not match the stated goal.)
• If you removed all ego from the answer, what is the single biggest gap between where you are and where you want to be?
• What have you tried that didn't work, and why do you think it didn't?
• What are you not willing to change? (This is a useful constraint, not a defect.)

10. Files to have ready

• A spreadsheet or PDF of the last 8-12 weeks of training logs.
• 60-90 days of wearable export, if applicable.
• Any prior coaching documents (programs, audits, plans) you're willing to share.
• Any imaging reports if injuries are in play.

Send the assembled package as a single shared folder or one zipped file. If you're doing this for your own clarity rather than a coaching engagement, the act of pulling it together is most of the value.