Your Body.
Your Sport.
Your Blueprint.
Elite, medically-aware performance plans built for your exact body, sport, position, and health. No templates. No guesswork. Just precision.
Built for the
People Fitness
Ignores
Generic plans don’t account for your medications, your bad knees, your position, or your age. We do.
The Medical Athlete
T2 Diabetes, hypertension, sleep apnea, joint issues — every plan is built around your conditions, not despite them.
The Position Player
A wide receiver and a lineman aren’t the same athlete. Your plan is built for your position’s exact biomotor demands.
The Masters Competitor
Competing at 45, 50, 55+? You need periodization that respects recovery timelines, hormonal changes, and joint integrity.
The Youth Athlete
Age-appropriate loading, development-focused programming, and sport-specific preparation for 14–18 year olds.
The Team / Coach
High school and small college coaches without a dedicated strength staff. Position-group plans for your entire roster.
The Comeback Athlete
Post-surgery, post-injury, or returning after years away. Smart progressive programming that rebuilds tissue safely.
How It Works
From intake to delivery in 48 hours. Every recommendation explained.
Choose Your Plan
Select from individual Blueprint, coaching package, or team license based on your goals.
Complete Intake
Fill out our detailed intake form — health history, sport, position, goals, equipment, medications.
We Build Your Plan
Your specialist builds a fully customized plan — workout, nutrition, meals, supplements, video links.
Receive & Execute
Your plan is delivered within 48 hours as a beautifully designed interactive document.
Built on Science.
Backed by You.
Every plan we build starts with your data — not a template, not a guess. Here is exactly where every recommendation comes from and the standards we hold ourselves to.
Your plan is not generated by guesswork. Each section is built from a specific input category. Here is the full breakdown of what drives every element of your Blueprint.
Every field you complete — age, sex, height, weight, target weight, goals, sport, position, training days, session length, equipment, season status — feeds directly into the plan architecture. Your workout split, volume load, and exercise selection are all calibrated to this data.
Disclosed conditions trigger specific adaptations. T2 Diabetes: blood-sugar-safe exercise sequencing, no fasted intense cardio, carb timing protocols. Hypertension: no Valsalva, BP-aware intensity caps. Beta-blockers: heart-rate monitoring adjustments. Sleep apnea: recovery load management. Every condition is accounted for explicitly.
Each sport and position has a unique biomotor demand profile — the specific mix of strength, speed, power, endurance, agility, and mobility required to perform. A soccer outside back needs lateral speed, aerobic base, and single-leg power. A basketball center needs vertical force production and upper body contact strength. Your plan is built to the demands of your exact role.
When provided, bloodwork data unlocks a new layer of precision. Low Vitamin D triggers targeted supplementation and indoor training modifications. Suppressed testosterone shifts programming toward hormonal support (sleep, stress management, zinc/magnesium). Elevated HbA1c tightens carb timing protocols. High hsCRP signals systemic inflammation — volume is reduced, recovery is prioritized.
Your self-assessed tier (Starter through Elite) determines the complexity ceiling of your program. A Starter receives linear 3×10-12 progressions with detailed form coaching notes on every exercise. An Elite receives block periodization, contrast training, cluster sets, and velocity-based loading recommendations. The same exercise for two different tiers looks completely different on paper.
Clients who submit a movement video receive plans with an additional layer of specificity. The specialist reviews the video for movement compensations, technique limitations, mobility restrictions, and equipment context — then incorporates those observations into exercise selection, form coaching notes, and corrective work. A squat with knee cave gets a different program than one without.
Based on NSCA (National Strength and Conditioning Association) guidelines, ACSM exercise prescription standards, and peer-reviewed sports science research on periodization, hypertrophy, and sport-specific conditioning.
Macro targets follow ISSN (International Society of Sports Nutrition) position stands on protein intake, carbohydrate timing, and energy availability. Meal plans are structured around real food, not supplements.
Only supplements with Grade A or B evidence are recommended (creatine, vitamin D, magnesium, omega-3, protein). Nothing with insufficient evidence, harmful interactions with disclosed medications, or misleading marketing claims is included.
Adaptations for disclosed conditions are based on ADA (diabetes), AHA (cardiovascular), and ACSM clinical exercise physiology guidelines. All medication interactions are flagged and cross-referenced against current clinical guidance.
EliteBlueprint is a fitness coaching and nutrition planning service, not a licensed medical practice. Our specialists are not physicians, registered dietitians, or licensed healthcare providers. The plans we provide are for fitness and performance purposes only and should not be used as a substitute for medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise or nutrition program — particularly if you have existing medical conditions, take prescription medications, or have recently had surgery or injury. If you experience pain, dizziness, chest discomfort, or other adverse symptoms during exercise, stop immediately and seek medical attention.
The Science
Behind Every Plan
We don't guess. Every recommendation is grounded in peer-reviewed research, validated biomarker science, and real-world athletic performance data. Here's exactly how your plan gets built.
Choose Your
Level
Individual, sport-specific, team licensing, and returning client loyalty pricing.
- Full custom workout plan (5-day)
- Video tutorials for every exercise
- 7-day personalized meal plan
- Supplement & mineral protocol
- Weekly grocery list
- Medical condition adaptations
- 30-day check-in
- Monthly updates
- Everything in The Blueprint
- 30-day progress check-in call
- Plan adjustments after check-in
- Direct messaging for 30 days
- Supplement timing protocol
- Game day / race day protocol
- Monthly plan updates
- Everything in Tiers 1 & 2
- Weekly check-in via voice or text
- Monthly plan rebuild & progression
- Unlimited direct messaging
- Nutrition adjustments weekly
- Bloodwork interpretation support
- Priority 24hr response
- Sport biomotor profile analysis
- Position-specific strength program
- Energy system training
- Sport nutrition + meal timing
- Pre-competition protocol
- In-season vs off-season split
- Injury prevention add-on
- Everything in Sport Blueprint
- One add-on module: Speed & Agility, Injury Prevention, or Game Day Protocol
- 30-day follow-up check-in
- Direct messaging 30 days
- Full sport + position programming
- Medical condition adaptations built-in
- Medication-aware exercise selection
- Blood sugar / BP-safe nutrition
- 30-day check-in included
- 2–3 custom position-group plans
- In-season & off-season programming
- Up to 30 athletes covered
- Coach implementation guide
- Injury prevention module
- Full roster coverage
- All position groups covered
- Unlimited athlete count
- In-season + off-season + preseason
- 45-min coach onboarding call
- Annual refresh at 50% off
- Multiple sport programs
- Athletic department-wide license
- Staff training & onboarding
- Dedicated account manager
- Co-branding available
- Updated workout program
- Progressive overload from last plan
- Refreshed 7-day meal plan
- Updated supplement protocol
- 30-day check-in
- Complete plan rebuild from scratch
- Advanced level upgrade if ready
- New bloodwork integration if provided
- Updated nutrition targets
- 30-day check-in included
- Everything in Full Coaching
- Loyalty rate locked forever
- Monthly plan evolution built in
- Priority 12hr response
- Bloodwork review each quarter
Find Your
Position
Every sport, every position — built with the specific demands of your role.
See What You
Actually Get
Every plan is fully interactive, medically-aware, and built to look as elite as it performs.
Johnson
Build Your
Blueprint
Fill out the intake form below. Your plan specialist will have your custom plan ready within 48 hours.
Order Summary
EliteBlueprint Custom Performance Plan
Your intake is confirmed. Complete your payment below to lock in your plan specialist.
Questions? Email us at [email protected] or call (469) 974-9316
Real People.
Real Results.
I've had T2 diabetes for 6 years and every trainer I worked with just ignored it. This plan was built around my metformin, my blood pressure meds, my bad knee. Lost 18 lbs in 10 weeks and my HbA1c dropped a full point.
As a high school soccer coach with no strength staff, this was a game changer. Position-group plans for all my players. Every kid had something specific to work on in the off-season.
I'm 48, play masters basketball, and had been training like I was 25. The hybrid plan accounted for my recovery needs, my shoulder history, AND my position. First time in years I feel like an athlete again.
My 16-year-old son is a linebacker and every program he found online was either too light or too heavy. This plan was perfect — age-appropriate loading, football-specific movement. His performance jumped in 8 weeks.
The Full Coaching tier is worth every dollar. Weekly check-ins, plan adjusted monthly, and having someone who understands how my sleep apnea and BP meds affect my recovery changed everything. Down 24 lbs, up on every lift.
The meal plan alone was worth it. Seven days of actual meals with macros, a shopping list, and everything tied to my diabetes management. I've never eaten this well or this strategically in my life.
Frequently
Asked
Everything you need to know before getting your plan. Click any question to expand.