You used totrain likea pro.
You still train like one — when you can. Add the specialist coverage you used to have on a roster, structured around the life you have now.
Your pillar mix
The same five pillars.
Mixed for you.
Sport Skills — keep the craft sharp, even at masters' rec, alumni, or pickup level.
Speed & Agility — competition-level intensity without a college S&C staff.
Mental Performance — competitive edge, sustained focus, pressure reps.
Sports Nutrition — performance-grade fueling, dialed for a 9-to-5 schedule.
Mobility — the part you skipped at 22 and need at 32.
Sport Skills
Sport IQ
Speed & Agility
Mental Performance
Sports Nutrition
A week in this plan
What it actually looks like.
Mon
Speed: short-acceleration block. 35 min, before work.
Tue
Skill work — 25-min sport-specific session.
Thu
Mental Performance — competitive focus protocol.
Sat
Game / scrimmage. Sun: mobility + nutrition reset.
Dial up the weeks that matter. dial down when life gets busy.
Sound familiar?
The questions you're already asking.
"Where do I get coaching that respects what I already know?"
"How do I train like a competitor with a real job and a family?"
"What does 'masters-level peak' actually look like for me?"
Methodology backed by 25+ years from Carnegie Mellon, IMG, the NFL, and the NBA.