THE STANDARD METHOD™
Train. Fuel. Recover. Discipline. Progress.
THE STANDARD METHOD is the system every client is coached through, regardless of plan. It exists so nothing important is left to how motivated you feel on a given Monday.
Train
Progressive strength work built around the hours you actually have.
Four training days you can hold beat a perfect six-day plan you can't. Every block is periodized movement by movement, with sets, reps, tempo, RPE and rest written out, then adjusted each block from what your log says.
- Periodized blocks, not random daily workouts
- Built around your equipment, travel and schedule
- Set, rep, tempo, RPE and rest on every movement
- Exercise demonstrations and coaching cues in the app
Fuel
Calories and macros set to your body, your training load, and your life.
Targets are set as ranges you can hit on a workday. Protein gets priority, weekends stay flexible, and nutrition is adjusted from weekly weight and adherence trends — never from how one Monday felt.
- Calorie, protein, carb, fat and water targets
- Meal timing mapped to your training days
- Meal logging your coach can actually see
- Trend-driven adjustments, no crash diets
Recover
Sleep, steps, mobility and deloads treated as part of the program.
Recovery is prescribed, not hoped for. Sleep and step targets, scheduled deloads and stress signals decide when we push and when we pull back, so you don't spend week six injured or flat.
- Sleep and daily step targets
- Scheduled deloads inside every block
- Mobility and warm-ups built into sessions
- Load managed against readiness, not ego
Discipline
The daily habits that make results repeatable without motivation.
Discipline is trained like a lift: small, specific, tracked. A short habit prescription, visible streaks, and a coach who notices the two missed days are the difference between a transformation and a 12-week detour.
- Short daily habit prescription with streaks
- Morning routine, hydration, meal prep, training
- Weekly check-in with photos and performance data
- Early flags when adherence slips
Progress
Measured, reviewed and adjusted on a schedule.
Every week your data is reviewed and every month the plan is adjusted: load, volume, calories, conditioning. Weight, measurements, photos, strength and adherence are read together, so decisions come from evidence.
- Weekly review of training, nutrition and habits
- Monthly program and target adjustments
- Strength, weight, measurement and photo history
- A clear next step for the following block
The method in the app
Every phase has a home in your client app.
Training, nutrition, recovery habits and check-ins all land in the same place — so your coach reviews one record of your week instead of guessing from messages.
Train
Today's session, set-by-set logging, rest timers, history
Fuel
Daily meal and macro logging against your targets
Recover
Sleep, steps and recovery habits tracked with your streaks
Discipline
Daily habit checklist and weekly check-in form
Progress
Weight, measurements, photos and strength trends
Coach
Check-in feedback and direct messaging
Applications open
The next version of you
starts with a decision.
Coaching spots are limited so every client gets real attention. Apply, and you'll hear back with an honest assessment of whether we're a fit.