Explore the Vault
88 resources
ChecklistVault
Program Audit Checklist
Thirteen checks to run before a program reaches a client. Most programming errors are visible before anyone trains.
Programming
TemplateVault
Phase Builder
A phase that does not declare its adaptation, its progression, and its exit trigger is a calendar block, not a phase.
Programming
TemplateVault
Workout Architecture Template
A session is a structure, not a list. Fill one slot at a time and state why each exercise is in the program.
Programming
SOPVault
Client Onboarding System
The client should never leave a consultation wondering what to do next.
Client Systems
FrameworkVault
Trainer Revenue Model
The revenue model behind the numbers: reverse-engineer the clients, sessions, and pricing a monthly income target actually requires.
Business
FrameworkVault
Client Capacity Model
The capacity model behind the numbers: how many active clients a coach can serve without degrading the standard of coaching.
Business
SystemVault
JR Coaching Standard
A good coach is present, attentive, concise, intentional, adaptable, and professional.
JR Methods
SystemVault
JR Consultation Framework
The purpose of a consultation is to find the person a home — not primarily to force a sale.
JR Methods
GuideVault
First Five Sessions Playbook
The first five sessions should establish trust, structure, movement competency, communication style, expectations, and repeatability.
Coaching
SystemVault
Session Architecture System
A training session should not be a random list of exercises. It should have recognizable structure, purpose, and flow.
Coaching
WorksheetVault
Trainer Career Scorecard
Identify professional strengths, weaknesses, and the next area of development across ten career domains.
Career
CalculatorVault
Calorie / Energy Needs Estimator
Estimate resting metabolic rate and total daily energy expenditure from two named published equations, then present a conservative goal calorie range as a starting point to be corrected by measured bodyweight trend.
Calculators
CalculatorVault
Training Load & Tonnage Calculator
Quantify a training session two ways — external load as tonnage (sets × reps × load) and internal load as session-RPE load (sRPE × duration) — then project weekly totals and compute week-over-week tonnage change.
Calculators
CalculatorFree
Relative Strength Calculator
Express strength as a multiple of bodyweight for one lift — and optionally across several of the same lifter's lifts — with correct lb/kg conversion, built for tracking the same person over time.
Calculators
CalculatorVault
Cancellation Impact Calculator
Price what cancellations cost a training business — gross, and net of rebooked make-ups and collected late-cancel fees — weekly, monthly, and annually; show what one chronic canceller costs per year; and compare annual losses with vs. without the coach's own late-cancel policy terms.
Calculators
CalculatorVault
Trainer Utilization Calculator
Measure what share of an available coaching schedule actually delivers sessions, what share of total working time (coaching availability + admin) generates revenue, and how much money empty and no-sho
Calculators
CalculatorVault
Trainer Revenue Calculator
Project what a coaching model actually pays — gross to net, weekly to annual, and true effective hourly — or reverse-engineer the session rate an income target requires. Implements the Vault's Trainer
Calculators
CalculatorPublic
Estimated 1RM Calculator
Estimate a one-rep max from a submaximal set using three published formulas, and turn the estimate into practical percentage-based working loads — without requiring a true max attempt.
Calculators
CalculatorVault
Training Volume Calculator
Sum a training session exercise by exercise — total sets, total reps, and tonnage where loads are known — and extrapolate the totals to a training week.
Calculators
CalculatorVault
Retention & Attrition Calculator
Convert roster movement (starting clients, clients lost, clients added, period length) into churn rate, retention rate, implied client lifespan, a 12-month roster projection, and the dollar cost of attrition — with an A/B scenario quantifying what a churn reduction is worth.
Calculators
CalculatorVault
Client Intervention Decision Tool
Walk one domain of a client's practice through the IAOE hierarchy (Inadequate → Adequate → Optimal → Enhanced) and the doctrine's five Decision Gates, and output the classified level, the doctrine's p
Calculators
CalculatorVault
Session Density Calculator
Quantify how much work a session packs into its time — sets, reps, and tonnage per hour plus average time per set — and compare two sessions (A vs B) to evaluate whether density genuinely changed.
Calculators
CalculatorVault
Consultation Conversion Calculator
Measure consultation-to-client conversion (plus lead-to-consult and full-funnel rates when lead data exists), price what one consultation — and one no-showed slot — is worth, and compute what a conversion improvement would be worth in revenue, all from the coach's own numbers.
Calculators
CalculatorVault
Exercise Regression / Progression Selector
Guided selector: movement pattern + client status + constraint flags → the doctrine-based direction (regress toward pattern competence, reduce load and keep the pattern, keep and individualize, or progress by load before complexity) with common example options and a full reasoning trail.
Calculators
CalculatorVault
Protein & Macronutrient Calculator
Convert a calorie target into protein, fat, and carbohydrate gram targets — protein-first, anchored to the Vault's Intervention Hierarchy adequate range — with an optional per-meal split. Presented explicitly as coaching starting points.
Calculators
CalculatorVault
Goal Timeline Calculator
Turn a quantified client goal into an honest timeline range — best case at full adherence versus an adherence-adjusted estimate — with milestone dates, so expectations are set as a planning device rather than a promise.
Calculators
CalculatorVault
Package Pricing Calculator
Price session packages against a per-session anchor rate and show exactly what each discount or bonus session costs in margin — in dollars and in equivalent unpaid sessions — before the offer is made.
Calculators
CalculatorVault
Rest Interval Calculator
Provide a conventional rest-interval range for a given set context (goal × effort × exercise type), explicitly anchored to the governing principle: rest long enough to maintain target performance quality on the next set.
Calculators
CalculatorVault
RPE/RIR Load Calculator
Convert a target set (reps at a target RPE or RIR) into a recommended load from a 1RM, with the complete Epley-based derivation shown step by step.
Calculators
CalculatorFree
Heart-Rate Training Zone Calculator
Build a five-zone heart-rate training table from age or a measured max HR, computed by both %HRmax and Karvonen (heart-rate reserve) methods, with estimation error and scope limits stated honestly.
Calculators
CalculatorVault
Volume Progression Calculator
Map a planned week-by-week working-set progression for one movement or muscle group, including optional scheduled deloads, so weekly volume is added deliberately rather than by drift.
Calculators
CalculatorFree
Weight Change Rate Calculator
Price a bodyweight goal in time and rate: from a target date, show the implied weekly rate; from a chosen weekly rate, show the implied timeline — with a dated weekly milestone table and flags for rates that are aggressive for most clients. A planning projection, never a promised outcome.
Calculators
CalculatorVault
Program Progression Decision Tool
Guided decision support: six structured questions about the client's last 1–3 weeks produce one doctrine-based next move — progress load, progress volume, hold (consolidate), reduce (deload/regress), or fix the real constraint first — with the full reasoning trail shown.
Calculators
CalculatorVault
Client Lifetime Value Calculator
Put a dollar figure on what an average client is worth over their time with a coach — and what each additional month of retention is worth per client and across the roster. Built strictly on the coach's own retention data; no industry retention or LTV:CAC benchmark is assumed.
Calculators
CalculatorVault
Client Capacity Calculator
Determine how many active clients a trainer can realistically serve without degrading coaching quality — accounting for admin, programming, consultation time, and a deliberate utilization buffer. Implements the Client Capacity Model.
Calculators
FrameworkVault
Program Design Master Framework
Program design begins with the person, then moves into the system. Do not begin with exercises.
Programming
FrameworkVault
Progression Decision Framework
Progression is broader than adding weight. Progress what matters, maintain what works, regress without ego.
Programming
FrameworkVault
Exercise Selection Hierarchy
Exercise selection is not merely choosing a movement pattern. Every exercise has a profile.
Programming
WorksheetVault
Client Needs Analysis
Turn a client's story into a training decision. The Needs Analysis sits between consultation and programming.
Assessment
WorksheetVault
10-Minute Coach Evaluation
Ten coaching-quality domains rated fast, with an overall score and one priority. Built for directors and senior coaches observing briefly.
Leadership
FrameworkVault
Program Modification Matrix
Training response crossed with recovery tolerance: nine cells that turn program changes from reactions into decisions.
Programming
SystemVault
Trainer's Operating System
Nine interconnected coaching systems feeding one center: coaching judgment. A capstone architecture, not a sequence.
JR Methods
FrameworkVault
Career Development Ladder
Six career levels from new coach to director/educator, and what changes at each across responsibility, judgment, and influence.
Career
FrameworkVault
Coach Communication Ladder
Six communication levels from talking to coaching. More talking is not better communication.
Coaching
FrameworkVault
Minimum Effective Intervention
The curve from under-coached to over-coached, and the escalation ladder for using the smallest intervention that solves the meaningful problem.
JR Methods
FrameworkVault
Stimulus–Fatigue Tradeoff
Stimulus and fatigue plotted against training demand, with the productive range where adaptation outweighs cost.
Programming
FrameworkVault
The Coaching Eye
How observation changes from novice to expert. Each tier contains the previous one but attends differently.
Coaching
FrameworkVault
Knowing When Not to Cue
The decision sequence from safety check to silence. Silence is a coaching decision too.
Coaching
FrameworkVault
Coach Development Flywheel
Coach, observe, reflect, study, test, apply, review, refine: the loop that makes experience compound.
Career
FrameworkVault
Training Phase Lifecycle
Eight phases in an adaptive cycle, and why progression sometimes means consolidation, repetition, or simplification.
Programming
FrameworkVault
Coach Observation Framework
Five layers of observation: client state, movement, performance, response, and context. A rep is never judged in isolation.
Coaching
FrameworkVault
Knowledge vs Judgment
Technical knowledge crossed with coaching judgment, with the development path out of every quadrant.
JR Methods
FrameworkVault
The Standard Is the Product
Standards drive behaviors, consistency, experience, results, trust, reputation, and growth. Growth raises the duty back to standards.
Leadership
FrameworkVault
Coaching Signal vs Noise
Raw observations routed through six filters to six proportionate outputs, from ignore to refer.
Coaching
FrameworkVault
Programming Decision Hierarchy
Seven programming decisions in order: who, why, what, how much, how, when, how do we know.
Programming
FrameworkVault
Intervention Cost Matrix
Potential benefit against cost and disruption. Even technically correct interventions have a price.
JR Methods
WorksheetVault
Session Quality Scorecard (Interactive)
Ten session criteria rated 1–5 with live overall quality, primary strength, primary improvement, and next-session priority.
Coaching
FrameworkVault
Client Autonomy Progression
Six stages of transferring capability from coach to client, mapped across setup, technique, load, decisions, recovery, and accountability.
Client Systems
FrameworkVault
Coaching Standards Stack
Five layers from integrity to leadership. Advanced knowledge cannot compensate for weak professional foundations.
Leadership
FrameworkVault
Problem Classification Framework
Seven problem categories and the classify → root cause → respond → reassess process, so the right problem gets solved.
JR Methods