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Training Schedules
Anderson Boys — Summer 2026 · Jun 8 – Aug 16 · MSC U14 Premier · National 1
⚽ ANDERSON BOYS — SUMMER 2026 · JUN 8 – AUG 16 · MSC U14 PREMIER · NATIONAL 1 LEAGUE
LUKE
Age 13 · MSC U14 Premier · CAM/Wing
National 1 League
Tony Mon · Renew Tue/Thu · D1 2×/wk
REED
Age 10 · Beginner
Foundation skills, touch, confidence, fun
Luke
Reed
Together
Event / Camp
Summer Philosophy
→ Luke is now a Premier player — train him like one. OSD is managed by Renew; it's background context, not a program driver. Pain above 3/10 that doesn't settle = back off that session, not the whole plan
→ Tony group Mondays is the technical/tactical anchor — coached, similar-level peers. Don't replicate it in solo work. Use solo sessions for finishing, left foot, fitness, mental reps
→ D1 handles athleticism — speed, agility, strength. On D1 days keep soccer volume moderate; on non-D1 days running and fitness are fair game
→ Renew Tue/Thu is therapeutic, not exhausting. Ball sessions before Renew are fine. Mornings are open
→ Saturday is the primary long session — hardest day. Reed joins naturally
→ Sunday is always full rest. A growing 13-year-old at National 1 level needs recovery — it's training
Recurring Weekly Structure
Monday
Tony group 5:30 PM · AM run/fitness
Tuesday
Renew PT 1 PM · AM ball · D1 if scheduled
Wednesday
Primary solo session · D1 if scheduled
Thursday
Renew PT 1:30 PM · AM ball · PM open
Friday
Fitness run + ball · D1 if scheduled
Saturday
Longest session · fitness+shooting+scenarios · Reed joins
Sunday
Full rest — always
🔵 Reed — Daily Touch Rule
Reed touches the ball every single day from June 8 through August 1. On full session days he follows that session; on every other day — including Sundays — he does the minimum daily touch below. 10–15 minutes. No excuses.
MINIMUM DAILY TOUCH — 10–15 min (any day without a full session)
🔵 Toe Taps (3 min) — alternate tapping top of ball each foot, count sets of 20
🔵 Inside Roll (3 min) — roll ball side to side, inside of each foot, both feet
🔵 Juggling Attempt (4 min) — beat his personal record; even 1 more than yesterday counts
🔵 Kick Against Wall (5 min) — inside of foot, both feet, 3–4 yds, passing back and forth, no pressure
Phase 1 goal
50 consecutive toe taps. Juggle 5+ in a row.
Phase 2 goal
10+ juggles. Wall passes one-touch 10 in a row.
Phase 3 goal
20+ juggles. Dribble to shoot with both feet.
🎬 Luke — Weekly Film Study Curriculum
Jun 8 – Aug 16 · 20 min once per week · Sundays or any rest day · Structured, not passive
HOW TO WATCH — THE RULES
Duration
20 minutes max. Active watching with one question in mind — not a 90-min match on the couch.
One focus only
Each session has a single theme. Watch one thing deeply — pause, rewind, watch again.
Write it down
One sentence after: "What did I see that I want to try?" If he can't write it, he didn't watch.
Then go try it
Same day or next morning, take one thing outside — even 10 min. Seeing → trying is the whole point.
Video-based visual training in youth players has been shown to improve decision-making speed and reactive agility — this isn't passive highlight-watching, it's building a faster brain.
THE FOUR PLAYERS — WHY EACH ONE
Jude Bellingham · Real Madrid · CAM / Box-to-Box
The most direct comparison for Luke's profile — attacks as a CAM, arrives late in the box, scores and creates. Steal: how he receives under pressure — first touch almost always away from the defender into space, decided before the ball arrives. Body almost never square to the ball. Pressing and work rate off the ball is elite.
Pedri · FC Barcelona · CM / CAM
The gold standard for technical quality in tight spaces. Steal: his first touch kills the ball and sets the next action in one movement; never receives square; one-touch triangles through tight areas — exactly the LA Fire feedback. Slower clips, easy to study frame by frame.
Phil Foden · Manchester City · CAM / Wing
Pure CAM/Wing hybrid — the closest positional match for Luke. Two-footed, finishes with both feet inside and outside the box. Steal: his shooting decisions (when to shoot vs pass, how he sets his body), and how he drifts inward off a wing to find space between the lines.
Bernardo Silva · Manchester City · CAM / Interior / Wing
The most underrated study subject — all intelligence and technique, no reliance on pace. Steal: press resistance — body shape and touch direction always correct so he rarely loses the ball pressed. Elite work rate (~13km/game). Watch how he finds pockets between the lines and threatens forward instantly.
10-WEEK SCHEDULE — VIDEOS + FOCUS
WEEK 1 · Jun 8–14 BELLINGHAM · FIRST TOUCH UNDER PRESSURE
Watch: Tactical analysis of Jude Bellingham at Real Madrid (YouTube · v=HuH5gPo6RrE).
Focus: Every time he receives with a defender within 2 yards — where does the first touch go? Count touches that create forward momentum vs touches that just control in place.
After: take one first-touch habit outside and do 10 reps at the wall.
WEEK 2 · Jun 15–21 PEDRI · DECISION SPEED
Watch: Pedri tactical analysis — Barcelona's midfield maestro (YouTube · v=FQCjYhHG10A).
Focus: Watch only the moment the ball travels toward Pedri. Has he already looked around before it arrives? Count how often the decision is clearly made before his foot touches the ball.
After: scan before receiving at the wall — look left and right before every touch for 5 min.
WEEK 3 · Jun 22–28 (Camp) FODEN · MOVEMENT WITHOUT THE BALL
Watch: Phil Foden 2024 — skills, goals & assists (YouTube · v=L1s00x-G7xE).
Focus: Sound off. For 5 min ignore the ball — only watch Foden. Where does he move without it? How does he create his own space before receiving? How often does a run open space for a teammate?
Camp week — watch in the evening after camp. No physical follow-up, just absorb it.
WEEK 4 · Jun 29 – Jul 5 BERNARDO SILVA · PRESS RESISTANCE
Watch: Bernardo Silva full tactical analysis 2026, Man City (YouTube · v=WCt6d93-OHw).
Focus: Every time a defender closes within a yard — does he lose it? Count it. Then watch his body shape pressed: almost never square. Shoulders angled to see the press and take the touch away from it — the exact LA Fire skill.
After: in the mini-box drill, deliberately angle your body when receiving so you see where pressure comes from.
WEEK 5 · Jul 6–12 (Peak) BELLINGHAM · SHOOTING DECISIONS
Watch: Bellingham — Real Madrid vs Juventus (v=M8SNtImFCpo); also 'How To Play Attacking Mid N.8–N.10' (v=hJh1v1x9F04).
Focus: Every moment he has the ball in/near the box: when does he shoot vs pass, and what does each situation look like? Identify the trigger — defender position, keeper position, angle. What's the pattern?
Peak week — keep it short and light. Watch at night after Thursday's hardest session.
BAND WEEKS · Jul 13–24 PEDRI · COMBINATION PLAY IN TIGHT AREAS
Wk 6: Pedri maestro — Barça vs Real Madrid 24-25 (v=0TZozEpS_8c). Wk 7: How Pedri controls midfield (v=19I_YNEoTOc).
Focus: Find three moments where Pedri receives in a tight space with 2+ opponents near and keeps it. What does the first touch do each time? How does body angle help? 20 min on his phone before lights out — the brain absorbs even when the body's tired.
Both band weeks are light physically — film study is one of the most productive things he can do. No physical follow-up.
WEEK 8 · Jul 27 – Aug 1 FODEN · SHOOTING FROM TIGHT ANGLES
Watch: Foden player analysis (the-footballanalyst.com), then YouTube 'Foden best goals 2024 2025' — only his goals, pause on each setup.
Focus: For each goal: where was the defender? The keeper? Which part of the foot? How far out? Build a mental library of what a good shot looks like from each position — feeds the called-corner drills.
After: in this week's shooting session, think 'Foden angle' when setting up from 45°.
WEEK 9 · Aug 3–9 (Push) BELLINGHAM · WORK RATE + TRANSITION
Watch: YouTube 'Bellingham pressing goals 2025' or 'Bellingham transition play Real Madrid 2025' — pick a clip with 5+ min.
Focus: This week is about work rate — the thing both JMoss and LA Fire said Luke already has. How fast does Bellingham react when his team loses the ball? How does he position to press? Confirm the work rate coaches praised is what separates the best. Leave motivated, not instructed.
Pre-season 8 days away — this one is about confidence and identity as much as tactics.
WEEK 10 · Aug 10–16 (Taper) ALL FOUR · BUILD YOUR OWN GAME
Watch: 'Bellingham vs Pedri' comparison (YouTube · v=j7JVW1O1iZ0) — directly compares two of the four studied this summer.
Focus: After 10 weeks: which parts of each player's game show up in your own? Not what he wants to be — what he actually does now that he didn't in June. Write one thing from each of the four he's genuinely worked on. He goes into pre-season knowing exactly who he is.
Taper week — 15 min max. End on a high.
⚡ ODP Tryout — Sunday June 14, Baton Rouge (4:30 PM)
⚡ Don't taper hard — he just made Premier. Go in sharp and fit, not rested and flat
⚡ Treat the week of Jun 8–13 normally. Tony on Monday is perfect prep
⚡ Scouts want: decisions at pace, technical quality under pressure, two-footedness, work rate
⚡ Ice knee after ODP regardless of pain — long session on top of a full week
1

Phase 1 — Base Building + ODP

Jun 8–28 · Establish weekly rhythm · ODP Jun 14 · Camp Jun 22–28

MONDAY · JUN 8Morning Run + Tony Group (5:30 PM)AM + Eve
🟢Easy 25-min run — First run of the summer. Conversational pace. Legs fresh for Tony tonight.
⚽Tony Group 5:30 PM @ Pelican Park — Small-sided with 4–5 similar-level players. Be the hardest worker. Ask Tony to work tight-space decision-making.
▸ REED (AM)First session: ball introduction, toe taps, inside roll, straight-line dribble.
TUESDAY · JUN 9Morning Ball + Orthodontist (11) + Renew PT (1 PM)Full Day
🔵Juggling (5 min) — both feet, set a baseline.
🔷Tight Gate Control (12 min) — 1-yard gate, control through in one touch, 15 reps each foot. Targets LA Fire tight-areas feedback.
🔵2-Yard Wall Passes (10 min) — one-touch both feet, 45 on/15 off × 5.
🔴Shooting (10 min) — 15 yards, both feet, called corners last 5. ODP Sunday — keep reflex sharp.
🦷Orthodontist 11 AM · Renew PT 1 PM.
WEDNESDAY · JUN 10Luke: 1v1 Moves + Left Foot · Reed: Foundation + Plyo · D1 TBDAM + D1
▸ LUKEMini box dribbling (12 min) · 1v1 moves (15 min) controlled exits · Left foot wall passes (10 min).
🔸Reed Plyo (6 min) — forward hops, lateral hops, skips.
▸ REEDToe taps + inside roll (10 min) · cone weave (10 min) · juggling attempt (5 min).
THURSDAY · JUN 11Morning Shooting + Renew PT (1:30 PM)AM + PT
🔵Passing warmup (5 min)
🔴Shooting Circuit (25 min) — 3 stations: driven 15-yd both feet · side-angle near/far post curl · volleys 12 each foot.
⚡Pressure: Rick calls corner as Luke shapes to shoot. Process by sound. Reflex automatic by ODP.
FRIDAY · JUN 12Light Run + Touch — ODP Eve Eve · D1 TBD45 min
🟢Easy 20-min run — keep legs ticking without fatiguing.
🔵15 min juggling + wall passes — feel the ball. If D1 today, skip run, do ball after.
SATURDAY · JUN 13Luke: Light Activation (ODP Eve) · Reed: Touch + Plyo45 min
▸ LUKE10 min juggling + wall passes · 10 right/5 left shots · 5×20-yd strides. Stretch well, early night.
🔸Reed Plyo (8 min) + ball mastery (15 min) + wall passing intro (10 min, 4 yards).
SUNDAY · JUN 14⚡ Louisiana ODP Tryout @ Burbank Soccer Complex, Baton Rouge (4:30 PM)TRYOUT
⚡Eat 2–3 hrs before, arrive early, warm up properly. Play with full confidence. Ice knee after. Rest tomorrow.
MONDAY · JUN 15Morning Fitness Run + Tony Group (5:30 PM)AM + Eve
🟢30-min run — building from 25. Aerobic base for a Premier CAM — must run all game.
⚽Tony 5:30 PM — share ODP result, use feedback to drive focus.
TUESDAY · JUN 16Touch + Shooting · Renew PT (1 PM) · D1 TBDFull Day
🔷Tight gate control (12 min) — faster, more awkward serves than last week.
🔵2-yard wall passes (10 min) — beat last week's totals.
🔴Shooting (15 min) — full range now, called corners. Knee above 3/10 = note it, don't stop unless needed.
WEDNESDAY · JUN 17Luke: Full Technical · Reed: Foundation + Plyo · D1 TBDAM + D1
▸ LUKEMini box (10 min) · 1v1 move to shot (15 min) called corners · Left foot wall passes (10 min).
🔸Reed Plyo (8 min) full routine · cone weave + wall passes (20 min).
THURSDAY · JUN 18Intervals + Ball · Renew PT (1:30 PM)AM + PT
🟢Soccer Intervals (25 min) — jog 2 → stride 1 → sprint :20 → walk :40. 5 rounds. Legs genuinely tired.
🔴Post-interval shooting (15 min) — tired legs, technique holds, called corners.
⚡Receive & Decide — "turn!" or "hold!" while gassed.
FRIDAY · JUN 19Sprint Work + Touch · D1 TBD50 min + D1
🟢Sprint Ladder (20 min) — 10/20/40 yds, 4 rounds. Explosive first step. If D1 today, skip ladder, do ball only.
🔵Ball (20 min) — juggling + tight gate + wall passes on tired legs.
SATURDAY · JUN 20Luke: Long Session · Reed: Full Session75 min
▸ LUKE35-min run (3.5–4 mi) · post-run shooting (15 min) · game scenarios (15 min) "man on!/switch!/time!"
🔸Reed Plyo (8 min) + lateral cone shuffle · ball mastery + V-pull (15 min) · wall passes (10 min).
▸ TOGETHER (15 min)Target shooting game (Reed 8 yd, Luke 18 yd, first to 5) · 1v1 to gate, Luke 70%.
SUNDAY · JUN 21Full Rest
⚪Full rest. Luke packs for Path to Pro Camp, Matthews NC — departs Monday.
MON–FRI · JUN 22–26🏕 Path to Pro Camp @ Matthews, NC (8 AM–1 PM) + Tony Mon Jun 22 (5:30 PM)Camp
🏕Camp is the training. No solo sessions. Tony Monday Jun 22 still runs — camp AM then Tony PM is excellent. Communicate OSD to staff Day 1. Compete hard.
SAT–SUN · JUN 27–28🏕 Luke: 1v1 Camp (8 AM–1 PM both days)Camp
🏕1v1 camp trains the tight dribbling/attacking focus directly. Compete hard both days. Light juggling + stretch evenings if energy allows.
MON–SAT · JUN 22–28Reed: Solo Foundation Week30 min daily
🔸Plyo (5 min) — forward hops, lateral hops, bunny hops, lateral cone shuffle, skips. Warmup habit.
🔵Toe taps (goal: 50 consecutive) · cone weave 6 cones · wall passing 3 yds 20 each · juggling PR.
2

Phase 2 — Peak Training Window

Jun 29 – Jul 12 · Hardest three weeks before band camp · Build to peak fitness

MONDAY · JUN 29Reactivation Run + Touch · Tony Group (5:30 PM)AM + Eve
🟢30-min run — shake off camp travel. 15 min tight gate + wall passes — don't push, Tony tonight.
⚽Tony 5:30 PM — share Path to Pro feedback to guide focus.
TUESDAY · JUN 30Ball Session · Renew PT (1 PM) · D1 TBDFull Day
🔷Tight space circuit (25 min) — full pressure, pick up where Phase 1 left off.
🔴Shooting (15 min) — all ranges, called corners. Replicate what felt best at camp.
▸ REEDBall mastery + V-pull (15 min) · wall passes 2.5 yds, 10 clean consecutive (10 min).
WEDNESDAY · JUL 1Luke: Technical + Left Foot · Reed: Shooting Intro · D1 TBDAM + D1
▸ LUKE1v1 moves circuit (20 min) — add Elastico. · Left foot only (20 min) — wall passes, dribbling, 10 shots.
🔸Reed Plyo (8 min)
▸ REED — FIRST SHOOTINGStanding strike intro (15 min) — 5 yds, laces, aim middle, 10 each foot. Clean contact only.
THURSDAY · JUL 2Hard Intervals · Renew PT (1:30 PM)AM + PT
🟢Soccer Intervals (30 min) — 6 rounds (was 5). Then 5×40-yd dashes. Hardest fitness of Phase 2 W1.
⚡Receive & Decide — fast, no hesitation. 10 shots post-intervals, called corners.
FRI JUL 3 – SUN JUL 5July 4th Weekend — Rest
🎆Full rest. Back Monday Jul 6 with Tony.
MONDAY · JUL 6Fitness Run + Shooting · Tony Group (5:30 PM)AM + Eve
🟢35-min run — push pace, 3.5+ mi. 15 min shooting post-run — shoot after every run from now on.
⚽Tony 5:30 PM — push tight-space scenarios. Peak week before band camp.
TUESDAY · JUL 7Full Technical Circuit · Renew PT (1 PM) · D1 TBDFull Day
🔷4-station circuit × 3 rounds (40 min) — mini box · 2-yd wall passes · tight gate receiving · 1v1 move to finish. Full pressure throughout.
🔸Reed Plyo (10 min) + speed skaters · dribble to shoot (15 min).
WEDNESDAY · JUL 8Sprint Power + Plyo + Left Foot · Reed: Foundation · D1 TBDAM + D1
🟢Sprint Ladder — Peak (22 min) — 5 rounds (was 4). Best sprint workout of summer.
🔸Plyometrics (10 min) — broad jumps ×12, lateral bounds ×12, tuck jumps 3×10. Renew manages the knee; he needs explosive athleticism for Premier.
🟣Left foot only (15 min) — wall passes + shooting. If D1 today: drop ladder, keep plyo + left foot.
▸ REEDPlyo (10 min) · ball mastery chained incl L-move (20 min).
THURSDAY · JUL 9Hardest Intervals of Summer · Renew PT (1:30 PM)AM + PT
🟢Soccer Intervals — Peak (35 min) — 7 rounds. Then 6×40-yd dashes. Legs genuinely spent.
⚡Receive & Decide — Max Pressure — tired body, sharp mind. This is National 1 second-half.
🔴15 shots on exhausted legs, called corners, no exceptions.
FRIDAY · JUL 10Game Scenarios + Shooting · Reed: Shooting + Plyo · D1 TBD60 min + D1
▸ LUKEGame scenarios (20 min) — 4 scenarios, best version yet. Shooting variety (20 min) — volleys, chips, tight angles, left foot half.
🔸Reed Plyo (10 min) · shooting with accuracy targets (15 min).
SATURDAY · JUL 11Luke: Peak Saturday · Reed: Full Session80 min
▸ LUKE40-min run (4–4.5 mi, aerobic peak) · post-run shooting (15 min) · tight area receiving on tired legs (8 min).
🔸Reed — best plyo of summer · full ball mastery + dribble to shoot (25 min).
▸ TOGETHER (15 min)Shooting championship (Luke 18 yd, Reed 8 yd, first to 7) · 1v1 Luke 80%.
SUNDAY · JUL 12Full Rest — Both Boys
⚪Hardest week of the summer done. Band camp starts Monday — rest is the right call.
3a

Phase 3a — Band Camp Survival

Jul 13–24 · 9 AM–9 PM daily · Keep the ball alive · Tony still runs Mon Jul 13 + 20

🎵 Band Camp — July 13–24
🎵 9 AM–9 PM is a full day. Don't fight it — these are effectively rest days for soccer, which is fine. The body rebuilds during down periods
🎵 Goal: keep the ball alive. 20–30 min light ball work in the morning before camp, nothing more
🎵 Tony still runs Mon Jul 13 + Jul 20 at 5:30 PM — the soccer thread that keeps Phase 3b ready to launch
🎵 Reed keeps his solo routine going independently
MONDAY · JUL 13🎵 Band Camp (9–9) + Tony Group (5:30 PM)Band + Tony
🎵Light juggling 10 min before band if possible. Tony at 5:30 if logistics allow — that's the soccer for the day.
TUE–SAT · JUL 14–18🎵 Band Camp (9–9) — Light Morning Touch OnlyBand + 20 min
▸ LUKE (AM)10 min juggling + 10 min wall passes. That's it. Don't guilt into more — 9–9 is exhausting. Phase 2 fitness is banked.
▸ REEDDaily 25-min routine independently — plyo, toe taps, cone weave, wall passes, juggling.
SUNDAY · JUL 19Rest — Both Boys
⚪Full rest. Second band week starts tomorrow.
MONDAY · JUL 20🎵 Band Camp (9–9) + Tony Group (5:30 PM)Band + Tony
🎵Light morning juggling, Tony at 5:30 if logistics allow. Last Tony during band camp.
TUE–FRI · JUL 21–24🎵 Band Camp (9–9) — Final DaysBand + 20 min
🎵Same light morning touch. Band camp ends Friday Jul 24. Phase 3b begins Saturday.
SATURDAY · JUL 25🚀 RELAUNCH — Luke + Reed Full Session75 min
▸ LUKE30-min run (first since Jul 11, base comes back fast) · tight space circuit (20 min) · shooting (15 min) end on a great one.
🔸Reed — best session yet, two weeks independent work dialled in (35 min).
▸ TOGETHER (10 min)Shooting game + 1v1. Keep it positive.
SUNDAY · JUL 26Rest — Both Boys
⚪Rest before the final three-week push into pre-season.
3b

Phase 3b — Final Push Into Pre-Season

Jul 27 – Aug 16 · Three hard weeks · Arrive Aug 17 fit, sharp, ready for National 1

MONDAY · JUL 27Run + Touch · Tony Group (5:30 PM)AM + Eve
🟢30-min run — re-establish base, comes back fast. 15 min tight gate + wall passes.
⚽Tony 5:30 PM — pre-season Aug 17, push small-sided intensity.
TUESDAY · JUL 28Technical Benchmark · Renew PT (1 PM) · D1 TBDFull Day
🔷Tight space circuit (25 min) — compare to Jul 7. How much sharper after two weeks off?
🔴Shooting (15 min) — both feet, called corners, end on his best.
WEDNESDAY · JUL 29Intervals + Plyo + Left Foot · Reed: Benchmark · D1 TBD60 min + D1
▸ LUKESoccer intervals (25 min, 5 rounds) · plyometrics (10 min) back in for 3b · left foot only (15 min).
🔸Reed Benchmark — plyo + ball mastery + shooting, compare to June 8. A different athlete.
THURSDAY · JUL 30Sprint Ladder + Shooting · Renew PT (1:30 PM)AM + PT
🟢Sprint Ladder (20 min) — 10/20/40, 4 rounds. First sprints back. Explosive first step.
🔴Post-sprint shooting (15 min) — tired legs, called corners, lock the ankle.
FRIDAY · JUL 31Game Scenarios + Left Foot · Reed: Session · D1 TBD60 min + D1
▸ LUKEGame scenarios (25 min) — all 4, full cues, should feel automatic. Left foot (15 min).
▸ REEDFull session (25 min) — plyo, ball mastery, shooting.
SATURDAY · AUG 1Luke: Long Run + Full Session · Reed: Final Joint80 min
▸ LUKE35-min run (push to Phase 2 level, 3.5+ mi) · post-run shooting (15 min) · tight area receiving (8 min).
🔸Reed — Summer Wrap (30 min) — plyo + ball mastery + shooting. A different player than June 8.
▸ TOGETHER (15 min)Final shooting championship (Luke 18, Reed 8, first to 7) · free play to finish.
SUNDAY · AUG 2Rest
⚪Full rest. Two weeks to pre-season.
MONDAY · AUG 3Run + Technical · Tony Group (5:30 PM)AM + Eve
🟢35-min run at match pace — real working run. 15 min tight space — sharp and fast.
⚽Tony 5:30 PM — most game-realistic formats, quick combos, transitions. Dress rehearsal.
TUESDAY · AUG 4Full Circuit + Left Foot · Renew PT (1 PM) · D1 TBDFull Day
🔷4-station circuit × 3 (40 min) — max pressure. Pre-season sharpness.
🟣Left foot (15 min) — last heavy left-foot session before pre-season.
WEDNESDAY · AUG 5Intervals + Shooting · D1 TBD60 min + D1
🟢Soccer Intervals (30 min) — 6 rounds, push stride/sprint. Pre-season 12 days away.
🔴Post-interval shooting (15 min) — called corners. If D1: drop intervals, keep shooting.
THURSDAY · AUG 6Sprint Power + Plyo · Renew PT (1:30 PM)AM + PT
🟢Sprint Ladder (22 min) — 5 rounds. Best of Phase 3b.
🔸Plyometrics (12 min) — broad jumps ×12, lateral bounds ×14, tuck jumps 3×12, reactive shuffles ×8. Peak explosive work.
FRIDAY · AUG 7Game Scenarios + Shooting Variety · D1 TBD55 min + D1
🔵Game scenarios (25 min) — all 4, 6 reps. Game moments, not drills.
🔴Shooting variety (20 min) — volleys, chips, driven, curlers, both feet. End on a great finish.
SATURDAY · AUG 8Peak Saturday — Best Session of the Summer80 min
🟢40-min run — match Jul 11 peak, 4+ mi. Fittest he's been all summer.
🔴Post-run shooting (15 min) — called corners, exhausted legs.
🔷Tight area receiving (10 min) — hardest serves of summer. Game scenarios (10 min) — fast, automatic.
SUNDAY · AUG 9Rest
⚪Full rest. One week to pre-season.
MONDAY · AUG 10Light Run + Touch · Tony Group (5:30 PM — Last)AM + Eve
🟢20-min easy run — volume down, legs fresh.
⚽Final Tony 5:30 PM — full effort but controlled, don't get injured 7 days out. Ask for his honest read.
TUESDAY · AUG 11Sharp Technical + Shooting · Renew PT (1 PM)AM + PT
🔷Tight space circuit (20 min) — quality over quantity. Just feel sharp.
🔴Shooting (15 min) — best reps only, stop when they feel great.
WEDNESDAY · AUG 12Rest or very light touch (optional 20 min)
⚪Full rest or 20 min easy juggling/wall passes. Let the body consolidate.
THURSDAY · AUG 13Light Activation · Renew PT (1:30 PM)30 min + PT
🔵15 min touch + mini box · 10 shots R / 5 L · 5×20-yd strides.
FRIDAY · AUG 14Rest
⚪Full rest. Eat well, sleep well. Pre-season in 3 days.
SATURDAY · AUG 15Final Activation — Pre-Season Eve Eve25 min
🔵10 min juggling + wall passes · 10 right-foot shots walk away on a great one · 5 strides. Clean the boots, pack the bag.
SUNDAY · AUG 16Pre-Season Eve — Full Rest
⚪Complete rest. Good meal, early night, 8+ hours sleep. Everything has built to Aug 17. Trust the work.
MONDAY · AUG 17🏆 MSC U14 PREMIER — PRE-SEASON BEGINS · National 1 LeagueSEASON START
🏆Luke Anderson. MSC U14 Premier. National 1 League. He's ready.

Your Complete
Fitness Plan

Anti-inflammatory nutrition, progressive home workouts, and Peloton-integrated cardio — built for your starting point and long-term goals.

1,800
Daily Cal
130g
Protein
1–2 lb
Loss/week

Exercise Plan

Three phases over 18–24 months using dumbbells, resistance bands, bodyweight, and your Peloton. Each phase builds on the last.

Phase 1 · Months 1–3
Phase 2 · Months 4–9
Phase 3 · Month 10+
Phase 1 · Months 1–3
Foundation & Movement
Priority: build the habit, protect joints, bring CRP down. 3 sets of 10–12 reps unless noted.
Mon
Peloton 25m
Tue
Strength A
Wed
Peloton 25m
Thu
Strength B
Fri
Peloton 25m
Sat
Walk / stretch
Sun
Rest
Strength A — Upper push/pull
DB floor pressDB
Lie on floor, press up. Floor limits range, protects shoulders.
Seated DB shoulder pressDB
Sit on chair edge, press overhead.
Band pull-apartBand
Hold band at chest, pull to T shape. 3×15.
Seated band rowBand
Loop band around feet, row elbows back.
DB bicep curlDB
Standing or seated.
Overhead tricep extensionDB
One DB held with both hands.
Strength B — Lower + core
Goblet squatDB
Hold one DB at chest. Go as deep as comfortable.
Romanian deadliftDB
Two DBs, hinge at hips, feel hamstring stretch.
Banded glute bridgeBand
Band just above knees, drive hips up. 3×15.
Lateral band walkBand
Band around ankles, step side to side. 3×12 each way.
Seated leg extension (band)Band
Anchor band at floor, extend from knee.
Dead bugBW
On back, opposite arm/leg lower slowly. 3×8.

Nutrition Overview

Anti-inflammatory, high-protein, moderate-carb. Designed to lower CRP, improve your lipid panel, and preserve lean tissue during weight loss.

1,800
Calories/day
130g
Protein
160g
Carbs
65g
Fat

Recalculate every 25 lbs lost. As weight drops, so does your TDEE — adjust calories accordingly.

Protein sources
Chicken breast · Turkey · Eggs
Salmon · Canned chicken · Shrimp
Greek yogurt · Cottage cheese
Lean ground beef (90%+) · Shrimp
Anti-inflammatory carbs
Sweet potato · Brown rice
Oats · Quinoa · Lentils
Berries · Leafy greens
Broccoli · Tomatoes · Beets
Healthy fats (raise HDL)
Olive oil · Avocado
Walnuts · Almonds
Fatty fish (omega-3s)
Flaxseed · Chia seeds
Minimize or avoid
Refined sugar · White bread
Seed oils (soybean, corn, canola)
Processed meats · Fried foods
Alcohol

Core rules

  • Eat protein first at every meal — it keeps you full and protects muscle.
  • Don't go below 1,600 calories — crash dieting spikes cortisol, raises inflammation, and destroys muscle.
  • Time carbs around workouts: eat most of them before and after training.
  • Aim for 100+ oz of water daily — you're in Louisiana, heat is a real factor.
  • Meal prep Sunday and Wednesday — decision fatigue is the #1 diet killer.
  • Track with MyFitnessPal or Cronometer for at least the first 60 days to build an accurate eye.
  • Cook in olive oil, not seed oils — directly relevant to your CRP levels.

Skin health (minimizing loose skin)

  • Rate of loss: 1–1.5 lbs/week gives skin time to contract. Rapid loss (3+ lbs/week) dramatically worsens outcomes.
  • Protein: Collagen is made from amino acids. Glycine-rich foods (bone broth, skin-on chicken, eggs) specifically support collagen synthesis.
  • Vitamin C: Essential for collagen production. Get it from bell peppers, kiwi, strawberries, and citrus daily.
  • Resistance training: Building muscle is the most effective non-surgical way to fill loose skin from the inside.
  • Hydration: 100+ oz/day. Dehydrated skin loses elasticity faster.
  • Sleep: Growth hormone is released during deep sleep. 7–9 hours is not optional.
  • Zinc & vitamin E: Pumpkin seeds, beef, spinach for zinc; almonds and sunflower seeds for E.

Supplements worth considering

  • Fish oil (2–4g EPA/DHA daily): Highest value addition given your CRP, MPV, and lipid panel.
  • Vitamin D: Get your level tested — deficiency is extremely common and worsens inflammation.
  • Magnesium glycinate: Sleep and recovery support.
  • Creatine monohydrate (5g/day): Add once a few months into lifting. Best-researched supplement for building strength and preserving lean tissue during weight loss.

7-Day Meal Plan

~1,800 calories, ~130g protein daily for you. Dinners feed the whole family — cooked once, eaten twice. Only 4 unique dinners all week.

1,800
Your calories
130g
Protein
160g
Carbs
65g
Fat
Dinner rotation — cook once, eat twice:
🍗 Mon + Thu: Sheet pan chicken thighs, roasted vegetables, brown rice
🌮 Tue + Fri: Ground turkey taco bowls
🍤 Wed + Sat: Shrimp or salmon, sweet potato, green vegetable
🍽️ Sun: Sheet pan turkey sausage + vegetables + quinoa (extra saves Mon lunch)
Calories: ~1,790  Protein: 131g  Carbs: 157g  Fat: 63g
Breakfast~430 cal
Greek yogurt power bowl
1 cup plain non-fat Greek yogurt, ½ cup oats (dry), ½ cup mixed berries, 1 tbsp honey, 1 tbsp chia seeds
P: 32g
C: 58g
F: 8g
⏱ 5 min — no cooking
Snack~200 cal
Apple + almond butter
1 medium apple, 1.5 tbsp natural almond butter
P: 5g
C: 28g
F: 9g
⏱ 2 min
Lunch~450 cal
Leftover turkey sausage + vegetable bowl
Sunday's leftover turkey sausage and roasted vegetables over ¾ cup quinoa. Add a handful of spinach, drizzle of olive oil, squeeze of lemon. Reheat in microwave 2 min.
P: 30g
C: 48g
F: 14g
⏱ 2 min — reheat only
Dinner~710 cal
Sheet pan chicken thighs + roasted vegetables + rice
🍗 Cook double — saves Thu
Your portion: 2 bone-in skinless chicken thighs, 1 cup roasted zucchini + bell peppers, ¾ cup brown rice. Season with olive oil, Italian seasoning, garlic. Roast everything at 400°F for 35 min. Make enough for the whole family tonight and Thursday.
P: 52g
C: 42g
F: 26g
⏱ 35 min — mostly hands-off
Calories: ~1,800  Protein: 133g  Carbs: 158g  Fat: 64g
Breakfast~400 cal
Egg and veggie scramble
3 whole eggs scrambled with ½ cup spinach, ¼ cup diced bell pepper, ¼ cup onion, 1 oz shredded cheddar. 1 slice whole grain toast.
P: 28g
C: 22g
F: 22g
⏱ 10 min
Snack~180 cal
Cottage cheese + cucumber
¾ cup low-fat cottage cheese, sliced cucumber, salt and pepper, optional hot sauce
P: 18g
C: 8g
F: 4g
⏱ 2 min
Lunch~480 cal
Chicken and rice bowl
5 oz batch-cooked chicken breast (from Sunday), ¾ cup brown rice, 1 cup broccoli, 1 tbsp olive oil, lemon juice, garlic powder.
P: 46g
C: 42g
F: 14g
⏱ 5 min — assemble from prepped ingredients
Dinner~740 cal
Ground turkey taco bowls
🌮 Cook double — saves Fri
Your portion: 5 oz lean ground turkey with taco seasoning, ½ cup black beans, ½ cup brown rice, salsa, ¼ avocado, shredded lettuce, Greek yogurt instead of sour cream. Cook a full 3 lb batch of meat tonight — refrigerate half for Friday. Kids and wife assemble their own bowls.
P: 49g
C: 86g
F: 18g
⏱ 25 min
Calories: ~1,785  Protein: 129g  Carbs: 160g  Fat: 62g
Breakfast~380 cal
Overnight oats (made Tuesday night)
½ cup rolled oats, ¾ cup unsweetened almond milk, 1 scoop vanilla protein powder, ½ banana sliced, 1 tbsp peanut butter. Mix and refrigerate overnight. Make 2 jars — one for today, one for Saturday.
P: 30g
C: 48g
F: 10g
⏱ 0 min morning — made the night before
Snack~200 cal
String cheese + fruit
2 string cheese sticks, 1 cup strawberries
P: 14g
C: 14g
F: 10g
⏱ 0 min
Lunch~450 cal
Canned chicken salad over greens
2 cans canned chicken breast (drained), cherry tomatoes, cucumber, red onion, 1 tbsp olive oil, lemon juice. Serve over spinach or mixed greens. No smell — tastes like rotisserie chicken.
P: 46g
C: 12g
F: 14g
⏱ 8 min — no cooking
Dinner~755 cal
Shrimp (or salmon) + sweet potato + green vegetable
🍤 Cook double — saves Sat
Your portion: 6 oz shrimp or salmon, 1 medium sweet potato, 1 cup asparagus or green beans. Olive oil, garlic, lemon, herbs. Sheet pan at 400°F 20–25 min. Make enough for the family tonight and Saturday — refrigerate the extras, reheat in oven at 350°F for 10 min Saturday.
P: 40g
C: 86g
F: 28g
⏱ 25–35 min
Calories: ~1,795  Protein: 132g  Carbs: 156g  Fat: 64g
Breakfast~430 cal
Greek yogurt power bowl
Repeat Monday — simple and consistent. 1 cup plain non-fat Greek yogurt, ½ cup oats, ½ cup berries, 1 tbsp honey, 1 tbsp chia seeds.
P: 32g
C: 58g
F: 8g
⏱ 5 min
Snack~200 cal
Protein shake
1 scoop whey or casein protein powder, 1 cup unsweetened almond milk, 1 tbsp peanut butter, ice. Blend.
P: 28g
C: 10g
F: 8g
⏱ 2 min
Lunch~455 cal
Turkey and avocado wrap
4 oz sliced deli turkey breast, ⅓ avocado, tomato, lettuce, mustard in a whole wheat tortilla. Carrots on the side.
P: 38g
C: 42g
F: 16g
⏱ 5 min — no cooking
Dinner~710 cal
Leftover chicken thighs + vegetables + rice
♻️ Monday leftovers
Your portion: 2 chicken thighs, 1 cup reheated vegetables, ¾ cup brown rice. Reheat in oven at 350°F for 15 min or microwave. Zero cooking tonight.
P: 52g
C: 42g
F: 26g
⏱ 0 min cooking — just reheat
Calories: ~1,800  Protein: 130g  Carbs: 162g  Fat: 63g
Breakfast~380 cal
Overnight oats (made Thursday night)
½ cup rolled oats, ¾ cup almond milk, 1 scoop protein powder, ½ banana, 1 tbsp peanut butter. Make 2 jars — one for today, one extra if needed.
P: 30g
C: 48g
F: 10g
⏱ 0 min morning
Snack~190 cal
Celery + peanut butter + cottage cheese
4 celery stalks, 1 tbsp peanut butter, ½ cup low-fat cottage cheese
P: 16g
C: 9g
F: 9g
⏱ 2 min
Lunch~490 cal
Canned chicken and avocado bowl
2 cans canned chicken breast (drained), ¼ avocado, cherry tomatoes, cucumber, 1 oz walnuts, mixed greens. Dress with olive oil + apple cider vinegar.
P: 46g
C: 14g
F: 28g
⏱ 5 min — no cooking
Dinner~740 cal
Leftover turkey taco bowls
♻️ Tuesday leftovers
Reheat Tuesday's taco meat. Your bowl: 5 oz turkey, ½ cup black beans, ½ cup rice, salsa, ¼ avocado, lettuce, Greek yogurt. Everyone assembles their own — easy Friday night dinner.
P: 49g
C: 86g
F: 18g
⏱ 5 min — just reheat the meat
Calories: ~1,810  Protein: 134g  Carbs: 158g  Fat: 65g
Breakfast~480 cal
Weekend protein pancakes
1 ripe banana mashed, 2 eggs, 1 scoop protein powder, ¼ tsp baking powder. Cook in non-stick pan. Top with Greek yogurt and berries instead of syrup. Great for the whole family.
P: 36g
C: 50g
F: 12g
⏱ 15 min
Snack~200 cal
Mixed nuts + string cheese
1 oz mixed nuts (walnuts, almonds), 1 string cheese stick
P: 11g
C: 6g
F: 16g
⏱ 0 min
Lunch~390 cal
Egg salad lettuce wraps
3 hard boiled eggs, 2 tbsp plain Greek yogurt (instead of mayo), mustard, celery, onion powder. Serve in large romaine leaves with sliced tomato.
P: 24g
C: 12g
F: 22g
⏱ 10 min
Dinner~740 cal
Leftover shrimp/salmon + sweet potato + green vegetable
♻️ Wednesday leftovers
Reheat Wednesday's shrimp or salmon in oven at 350°F for 10 min — much better than microwave for seafood. Your portion: 6 oz protein, 1 sweet potato, 1 cup green vegetable.
P: 44g
C: 48g
F: 21g
⏱ 10 min — oven reheat only
Calories: ~1,795  Protein: 131g  Carbs: 159g  Fat: 63g
Breakfast~450 cal
Veggie omelette + fruit
3 eggs + 2 egg whites, ½ cup spinach, mushrooms, onion, 1 oz feta cheese. 1 cup mixed fruit on the side. A proper weekend breakfast for the whole family.
P: 36g
C: 28g
F: 22g
⏱ 15 min
Snack~180 cal
Protein shake
1 scoop protein powder, 1 cup almond milk, handful of spinach, frozen berries, ice.
P: 28g
C: 16g
F: 4g
⏱ 3 min
Lunch~415 cal
Chicken and rice bowl
5 oz batch-cooked chicken breast, ¾ cup brown rice, large handful spinach, 1 tbsp olive oil, lemon. Simple and fast while you're batch cooking for the week.
P: 46g
C: 42g
F: 10g
⏱ 5 min
Dinner~720 cal
Sheet pan turkey sausage + roasted vegetables + quinoa
🍽️ Make extra — saves Mon lunch
Slice 4–5 lean turkey sausage links, toss with bell peppers, zucchini, cherry tomatoes, and onion. Drizzle olive oil, Italian seasoning, garlic. Roast at 400°F for 25–30 min. Serve over quinoa. Make enough for the family tonight plus your Monday lunch. Also roast 6–8 chicken breasts during this same oven session for your weekday lunches.
P: 38g
C: 58g
F: 22g
⏱ 30 min — mostly hands-off

Weekly Grocery List

Streamlined for your real family: you, your wife, Luke (13), a 10-year-old, and a 3-year-old. That's roughly 3.5 adult equivalents. The dinner plan below uses only 4 unique meals — each cooked once and eaten twice — cutting prep days and waste significantly.

The leftover strategy — 4 dinners, 7 nights:
🍗 Mon → Thu: Sheet pan chicken thighs + roasted vegetables + rice (cook double batch Monday)
🌮 Tue → Fri: Ground turkey taco bowls (cook double batch Tuesday)
🍤 Wed → Sat: Shrimp or salmon + sweet potato + green vegetable (cook double batch Wednesday)
🍽️ Sun: Sheet pan turkey sausage + vegetables + quinoa (extra saves Monday lunch)
Protein
Chicken thighs (bone-in, skinless) — 8–10 pieces (Mon+Thu dinner)
Salmon fillets OR shrimp — 2 lbs total (Wed+Sat dinner)
93% lean ground beef or turkey — 3 lbs (Tue+Fri taco bowls)
Chicken breasts — 6–8 lbs (Sunday batch cook → your lunches all week)
Lean turkey sausage links — 2 packs (Sunday dinner + Mon lunch)
Canned chicken breast — 8–10 cans (your lunches; odorless, same convenience as tuna)
Sliced turkey breast (deli) — 1 lb (wraps)
Eggs — 3 dozen
Plain non-fat Greek yogurt — 2 × 32 oz tubs
Low-fat cottage cheese — 2 × 16 oz containers
Protein powder — 1 lb (your personal use)
String cheese — 3 packs (your snacks + kids)
Shredded cheddar — 1 bag (taco bowls)
Feta cheese — small block (Sunday omelette)
Produce
Spinach — 2 × 10 oz bags
Romaine or mixed greens — 2 heads/bags
Broccoli — 3–4 heads
Asparagus or green beans — 2 lbs (Wed+Sat sides)
Zucchini — 4 medium
Bell peppers — 6–8 (mixed colors)
Cherry tomatoes — 2 pints
Snap peas or carrots — 2 bags (snacks + stir-fry)
Mushrooms — 8 oz
Celery — 1 bunch
Cucumber — 3–4
Yellow onion — 4
Red onion — 2
Garlic — 2 heads
Sweet potatoes — 10–12 medium (Wed+Sat sides + your lunches)
Bananas — 1–2 bunches
Apples — 6–8
Mixed berries (fresh or frozen) — 3 cups
Strawberries — 1–2 pints
Avocados — 5–6 (taco bowls + your lunches)
Lemons — 4–5
Shredded lettuce — 1 bag (taco bowls)
Grains, legumes & pantry carbs
Rolled oats — 1 large canister
Brown rice — 5 lb bag
Quinoa — 2 lb bag
Black beans — 3 cans (taco bowls)
Whole wheat tortillas (large) — 2 packs
Whole grain bread — 1–2 loaves
Chia seeds — 1 bag (your use)
Canned diced tomatoes — 3 cans (lentil soup + taco bowls)
Fats, condiments & pantry
Extra virgin olive oil — 1 bottle
Natural peanut butter — 1–2 jars
Natural almond butter — 1 jar
Mixed nuts (walnuts, almonds) — 1 bag
Unsweetened almond milk — ½ gallon (your use)
Low-sodium soy sauce — 1 bottle
Sesame oil — small bottle
Apple cider vinegar — 1 bottle
Salsa — 2 jars
Mustard — 1 bottle
Taco seasoning — 2 packets
Low-sodium chicken broth — 2–3 cartons
Honey — 1 bottle
Italian seasoning, cumin, turmeric, garlic powder — pantry staples
Sunday batch cook (60–75 min): Roast 6–8 chicken breasts (your lunches all week). Make the sheet pan turkey sausage dinner — enough for the family tonight plus your Monday lunch. Cook a large pot of brown rice. Chop vegetables for Mon–Wed.

Monday dinner (cook double): Make enough chicken thighs + rice + veggies for Thursday too. Refrigerate half immediately.

Tuesday dinner (cook double): Make enough taco filling for Friday. Store the meat separately — assemble fresh Friday night.

Wednesday dinner (cook double): Roast enough salmon/shrimp + sweet potatoes for Saturday. Reheat in oven 10 min at 350°F.
Kid-friendly notes: The 3-year-old will eat small amounts of everything on this list — the chicken, rice, and sweet potatoes are all toddler-friendly. The taco bowls are a family favorite in most households; just go easy on the spice for her bowl. If the 10-year-old is picky, the chicken + rice + any vegetable is an easy default that covers the whole week.

Your Lab Values

Your out-of-range values and how this plan directly addresses each one. Share this with your doctor before starting.

Marker Your value Normal range What this plan does
CRP (high sensitivity) 6.23 mg/L ↑ < 3.0 mg/L Anti-inflammatory diet (omega-3s, colorful vegetables, no refined sugar, olive oil). Low-impact exercise to start — avoids adding inflammatory stress. Weight loss itself is one of the most powerful CRP reducers. Retest at 90 days.
MPV 13 fL ↑ 7.5–12.5 fL Omega-3 fatty acids (salmon, walnuts, fish oil supplement) have evidence for improving platelet function. Reducing inflammation broadly will help. Discuss specifically with your doctor.
LDL (direct) 112 mg/dL ↑ < 100 mg/dL Reduced saturated fat intake, increased soluble fiber (oats, lentils, apples), omega-3s, and aerobic exercise all consistently lower LDL. Weight loss also directly improves LDL.
HDL (direct) 43.5 mg/dL ↓ > 60 mg/dL (optimal) Aerobic exercise is the most reliable HDL intervention — your Peloton is perfect for this. Olive oil, avocado, and eliminating trans fats also raise HDL. Target 60+ mg/dL. Should improve significantly within 6 months of consistent Zone 2 cardio.
Recommended retesting schedule: Full lipid panel + CRP at 3 months and 6 months. Seeing CRP drop and HDL rise is one of the most motivating things you can track alongside the scale. Also get your vitamin D level tested at your next visit — deficiency is very common and worsens inflammation.
Important: Get medical clearance before starting this program. With your CRP and cardiovascular markers, a quick check-in with your doctor is worth it. Mention you plan to start a low-impact exercise program and ask about any restrictions.