It's been aminute. Let'sease back in.
Whether you haven't trained in years, you're rebuilding after an injury, or you're starting from scratch — meet a coordinated plan that meets you exactly where you are.
Your pillar mix
The same five pillars.
Mixed for you.
Mobility-first foundation so old joints and new habits both have a chance.
Mental Performance for the hardest part: showing up consistently.
Sports Nutrition that's about fueling movement, not crash diets.
Light skill or sport work added back in only when the base is there.
Sport Skills
Sport IQ
Speed & Agility
Mental Performance
Sports Nutrition
A week in this plan
What it actually looks like.
Mon
20-min mobility flow + breathwork. Designed for week one.
Wed
Walk-jog intervals. Coach cues form, not pace.
Fri
Strength foundation — 6 movements, no equipment.
Sun
Mental check-in: what felt good, what to adjust next week.
Dial up the weeks that matter. dial down when life gets busy.
Sound familiar?
The questions you're already asking.
"Where do I even start without hurting myself?"
"What's a realistic week 1 — not week 12?"
"How do I build a habit that actually sticks this time?"
Methodology backed by 25+ years from Carnegie Mellon, IMG, the NFL, and the NBA.