Spartan16
The 16-Week Warrior Programme
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Weekly Check-In
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Phase 1 of 8 — Your scores this week
Phase 1 of 8
Your Week in Numbers
Phase 2 of 8
Sleep and Recovery
Poor OK Good Great
5
Phase 3 of 8
Training Review
0 1 2 3 4 5 (full week)
Not applicable
Phase 4 of 8
Nutrition This Week
7
Yes Most days Struggled No
None 1-3 drinks 4-7 drinks More than 7
Phase 5 of 8
Weekly Measurements
Morning, before eating, relaxed muscles. Same time and conditions each week. Only weight is required — measurements are optional but recommended.
Phase 6 of 8
Progress Photos and Posture
Same location, same distance, same time each week. These are your progress photos AND your posture analysis in one. Claude will analyse your posture from both photos and give you specific corrective feedback.
Front photo
📸
Front
Arms at sides, feet shoulder width
Side photo
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Side
Left or right side to camera
Back photo
📸
Back
Back to camera, arms at sides
All three photos optional — skip if preferred. Same location, distance and time each week.
Phase 7 of 8
Mindset and Motivation
High — I am locked in
Motivated, consistent, enjoying the process
Steady — showing up regardless
Not always feeling it but doing it anyway
Low — struggling this week
Finding it hard to stay consistent or motivated
Burnt out — need to talk to Mike
Something needs to change — the programme or the approach
Phase 8 of 8
Generating Your Plan
Analysing your week and generating a personalised coaching plan...