Structured self-optimisation as a PDF — the essence of twenty years of work with clients, athletes and executives. No subscription, no consultation appointment, no waiting time. Download it and begin.
/ 01 WHY THIS
Train more, sleep better, eat cleaner, check blood markers, manage stress — the list isn't the problem. The problem is prioritisation. What comes first, what can wait, what you can skip for now.
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But not in your order. Every article is right — and none of them solve your specific problem.
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Eighty percent of the results come from twenty percent of the actions. The question is just: which ones.
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You need a clear plan you can follow without every step demanding a new decision.
/ 02 THE MECHANISM
The internet gave you the What long ago. What blocks progress is the When — which lever first, which later, which not at all. Blueprint is that order, distilled from twenty years of work with clients, athletes and executives.
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First the honest assessment across the levers that count: training, nutrition, sleep, diagnostics. Not what you assume — what actually helps and what holds you back.
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Not everything at once. The sequence that delivers the greatest effect for the least strain — one step at a time, week by week.
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Every step is decided before you take it. No daily deliberation, no fresh research. You follow the plan — and know why at every step.
/ 03 WHAT YOU GET
Foundation is not a PDF with fifty pages of theory. It is a structured workbook of 120+ pages that takes you step by step through the levers that demonstrably have the greatest effect — and gives you the order, so you don't try everything at once.
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Three training variations — Minimal (2×/week), Standard (3×), Ambitious (4×). With concrete exercises for gym and home gym, a clear 12-week progression logic, plus a daily mobility routine.
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Four principles that actually matter — and the twenty diet myths you can ignore. Including three concrete daily plans: office day, training day, travel day.
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Three diagnostic levels: Basic (4 markers), Extended (10 markers), Comprehensive (15+ markers). Which values really matter, what they roughly cost — and how to interpret them without panic.
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The two changes that deliver seventy percent of the effect. No sleep-tracker religion. With clear escalation paths for when self-help reaches its limit.
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Four subjective markers for overtraining, three stress-reducers with concrete breathing techniques (box breathing, physiological sigh, 4-7-8), and a clear position on ice baths and recovery tools.
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What is evidence-based and what is a waste of money. With brand notes, concrete doses, differentiated by subgroup: women, men, older users.
/ 04 TESTIMONIALS
Unfortunately I met Herbert Schmidt a little too late in my tennis career — because since following his training recommendations, I am stronger in terms of core stability and fitness than I have ever been.
Thank you for solving my back problems, which I found a solution to through the training recommendations Herbert Schmidt put together for me. Above all, I owe him the ability to train again, pain-free.
I was particularly impressed by how clearly and understandably complex connections were conveyed — in a way that everyone could genuinely take something away.
/ 05 HONESTY
I don't want you to buy something that won't help you. So here are the limits, stated plainly — before you look at the offer.
/ 06 THE OFFER
Most clients get everything they need from Foundation. If your situation involves specific factors — hormonal changes, chronic issues, competitive sport or an exceptionally demanding schedule — there are modules to go deeper.
The universal plan. Covers eighty percent.
ONE-OFF · INSTANT DOWNLOAD · 120+ PAGES
The universal plan plus a targeted deep-dive.
€249 + €79 · MODULE OF YOUR CHOICE
Foundation as the base — plus one of the three modules for your specific situation. Makes sense if you know your lifestyle or body brings an additional layer the universal plan doesn't cover.
CHOOSE YOUR MODULE — FOUNDATION INCLUDED
Foundation + Manager €328 Foundation + Longevity 50+ €328 Foundation + Hybrid Training NEW €328
Manager today. Longevity tomorrow. Both in one.
Individual prices combined: €407
ALL UPDATES INCLUDED
Foundation plus both modules in one package. Makes sense if you know both topics apply to you — or if you want to be prepared as life phases change.
Manager today. Longevity in ten years. Both included.
/ 07 FAQ
Something still unclear? Write to me — I usually reply within one business day.
GET IN TOUCH →Foundation is sufficient in most cases. If you're not sure, start there — you can always add modules later. The Bundle only makes sense if you're certain multiple topics apply to you, or if you want to be prepared for future life phases.
Foundation is the digital self-service version: a complete, structured plan you implement independently. A Blueprint Session (from €249) is 90 minutes of individual consultation with me personally — tailored to your specific situation, including blood test analysis.
The Foundation price (€249) is fully credited towards a later Blueprint Session. Just drop me a note when you book.
No. In the diagnostics chapter I explain exactly which markers to have tested, where (with specific lab recommendations), what it costs and how to interpret the results. You can start immediately and build in the diagnostics after 4–6 weeks.
No — and it's not meant to. Blueprint is self-optimisation for healthy people. If you have chronic conditions, pre-existing illness or are taking medication, please consult your doctor first.
Indefinitely. The PDF is yours after purchase. You can print it, save it on multiple devices and refer to it as often as you like. With major updates you receive the new version automatically.
If you're unsure: start with Foundation. It covers most of it. After two or three weeks you'll know where you need to go deeper — then add a module specifically. Or write to me briefly: I'll tell you honestly whether a module makes sense for you or not.
14-day return policy, no questions asked. Write to me at herbert@herbertschmidt.at and you will receive a full refund.
Foundation for €249, with a module from €328, complete for €349.