Vanguard A&T

Happy Thanksgiving, from our family to yours.

Welcome to Vanguard Athletics and Training! We are a black-owned, veteran-owned business based in Indianapolis, dedicated to helping athletes and military personnel reach their peak performance. Our mission is to train athletes for the collegiate level and prepare them to earn scholarships, all while focusing on holistic fitness.
Meet Kristian Steed , the U20 IPF Champion from the US Virgin Islands, who chose to take his training to the next level with us. Kristian is now done with his powerlifting journey and has started his boxing journey. We are proud of him and wish him the best!

Whether you're an elite athlete aiming to take your performance to the next level, preparing for the physical demands of a military career, or a fitness enthusiast. Vanguard A&T offers personalized training programs designed to get you results. Join us today and let’s start your journey to greatness! Are you ready to lead the way to a better fitness future?

Here's a free 4 week speed workout
*Disclaimer* results vary by athlete and workout should be paired with a quality strength program to maximize outcomes

Week 1:
2 x 3 x 60m @ 90-95% effort
5 min rest between reps, 8 min rest between sets (should only take about 45 minutes)

Week 2:
2 x 2 x 60,70,80 @ 93-97% effort
4 min rest between reps, 7 min between sets

Week 3:
2x3 x 80m Hill Finisher ( First 30m flat, last 50m up the hill) @ 100%
4 min rest reps, 6min rest sets

Week 4:
5x 60m Hill finishers (30m flat, 30m Up hill) 5 min rest/rep

*7 min rest*

2 x 30m fly w/ 30m build up & 30m fly zone (goal is to run the fly zone in under 3 seconds)
* Coaching cue for the 30m fly*
- Ideally you should be hitting full speed toward the end of the fly zone (last 5-10m or so)

Perform each weeks workout twice in the week it's written and try to keep a workout journal to write down the mental and physical aspects of the training session.

At top speed he should be running with emphasis on punching the knee up.

We are Vanguard Athletics and Training.A black-owned, veteran-owned company committed to helping athletes, military members, and their families achieve their goals. We provide athletic training and college prep curriculums to prepare student-athletes and parents for college scholarships and strength training for military PT tests. Our expert team analyzes each athlete’s strengths, diagnoses weaknesses in their performance, and prescribes a personalized plan for improvement. With our tailored approach, we empower athletes and military personnel to excel and lead the way to a brighter future. Join the vanguard and unlock the elite athlete within you.