THE VLCN BLUEPRINT - YOUR TRAINING FRAMEWORK
The VLCN Blueprint is a structured coaching framework designed to turn training into consistent, measurable progress.
It provides clarity, direction, and accountability, whether you’re building your base or refining performance at a high level.
UNDERSTANDING YOUR STARTING POINT
Before programming begins, we establish your starting point.
This includes:
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Current fitness and training history
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Lifestyle constraints and recovery capacity
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Strengths, weaknesses, and movement quality
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Competition goals or performance targets
Every athlete starts somewhere different. The Blueprint ensures your plan is built on accurate information, not assumptions.
From here, we define SMART performance goals that are clear, trackable, and relevant to your priorities.
DEFINING YOUR TARGET
With your baseline established, we map out where you’re going.
This phase defines:
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Short, medium, and long-term performance outcomes
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Training priorities (strength, engine, skill, resilience)
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Competition timelines or personal milestones
The goal is to determine direction and a clear endpoint that informs every training decision moving forward.
EXECUTION & COACHING SUPPORT
This is where the Blueprint becomes action.
You’ll receive:
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A personalised hybrid training program
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Practical nutrition guidance aligned to your workload
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Weekly check-ins and progress reviews
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Technique and movement analysis via video
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Optional in-person sessions for hands-on coaching
Programming is adjusted as you progress, ensuring training stays effective, sustainable, and aligned with your goals.
CONSISTENCY, PROGRESSION, RESULTS
The final phase is ongoing.Training evolves as:
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Your capacity increases
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Your goals shift
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Your performance improves
The Blueprint is designed to accommodate for long-term development.
