Build the version of yourself that doesn’t need to restart.
A 12 week coaching system - Training, nutrition, accountability, and the daily standards that make consistency your default.
“Most people don't fail because they lack effort. They fail because they lack structure. Vanguard fixes that.”
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3 PHASE TRAINING PROGRAM
FOUNDATION
The starting block. Build the base everything else stands on.
- Movement assessment & technique mastery
- Baseline strength across the core lifts
- Habit-stacked nutrition protocol
- Recovery & mobility framework
Stronger in your patterns. Confident under the bar. Eating with intention.
BUILD
Now we accumulate. Volume, intensity, capacity.
- Progressive overload across all major lifts
- Hypertrophy-driven training blocks
- Macros dialed for body composition goals
- Conditioning layered without sacrificing strength
Visible muscle gain. Numbers climbing week over week. Energy through the roof.
PEAK
Performance becomes the standard. Elite is forged here.
- Specialization blocks tailored to your goals
- Advanced periodization & deload mastery
- Precision nutrition for body recomposition
- Lifelong protocols for sustained results
Lean, strong, and operating at a level most never reach.
PDF TRACKERS & TEMPLATES
THE FULL BUNDLE
Every tool you need to track, plan, and stay accountable — built and battle-tested in real Vanguard programs.
Sets, reps, RPE, weekly volume tracking
Protein, carbs, fats — daily & weekly views
Daily non-negotiables & consistency streaks
Sleep, soreness, HRV, mobility checkins
Wins, lessons, adjustments for next week
30/60/90 day targets & quarterly check-ins
NUTRITIONAL FRAMEWORK
PROTEIN
The non-negotiable. Drives muscle protein synthesis, recovery, and satiety.
Lean beef, chicken, eggs, whey, Greek yogurt, fish
0.8–1.0g per pound of bodyweight
4–5 evenly-spaced feedings, 30–50g each
CARBOHYDRATES
Power output, training capacity, and recovery between sessions.
Rice, oats, potatoes, fruit, sourdough, sweet potato
1.5–2.5g per pound — scales with training volume
Front-loaded around training for performance
HEALTHY FATS
Hormone production, joint health, and long-burning energy.
Avocado, olive oil, nuts, fatty fish, whole eggs, grass-fed butter
0.4–0.5g per pound — never below 50g/day
Mono & polyunsaturated, omega-3 emphasis
DIRECT 1-ON-1 COACHING ACCESS
DIRECT ACCESS
Real coaching. Real conversations. No bots, no waiting in queues, no scripts.
Send a video — get specific cues back, fast. No guessing on technique.
Quick text, photo, or voice memo. Whatever you need to stay on track.
Life happens. Travel, injuries, schedule shifts — we adapt the plan in real time.
The mental side gets the same attention as the physical. Always.
WEEKLY SUNDAY CHECK-INS
CHECK-IN COMPLETE
A snapshot of what gets reviewed every Sunday — wins, data, and next week's plan.
Weight, photos, measurements logged
Volume, PRs, RPE trends from the week
Adherence %, energy levels, hunger cues
Sleep, hydration, mobility — completion rate
What went right, what got in the way
Programming & nutrition adjustments locked in
CHECK-IN COMPLETE
Two weeks in, the system's already adjusting based on real data, not guesses.
Weight, photos, measurements logged
Volume, PRs, RPE trends from the week
Adherence %, energy levels, hunger cues
Sleep, hydration, mobility — completion rate
What went right, what got in the way
Programming & nutrition adjustments locked in
YOUR CHECK-IN AWAITS
Sunday is the reset. 30 minutes of honest review that compounds for months.
Weight, photos, measurements
This week's volume, PRs, RPE trends
Adherence %, energy, hunger cues
Sleep, hydration, mobility completion
What worked. What got in the way.
Adjustments to programming & nutrition
THE DAILY STANDARD
- Morning Training Session
- Hit Protein Target
- 8 Hours Sleep
- Hydration Goal (3L+)
- Evening Mobility Work
- Mindset Journaling