Daily routine
Frankie’s day. Little wins first.
The real schedule of Frankie. Make the bed. Train before school. Fuel properly. Train again. Sleep big. Every tick is a point on the board.
Win oneMorning
Wake up to school gateWake up. Make the bed.
Not hard. That is the point. First job done before anything else. Winning mindset switched on.
Shower. Training kit on.
Kit on and the switch flips. School morning, game day energy.
Hair done properly.
Has to be right. Sharp look, sharp head, ready for the pitch.
Iron tablets, vitamins, fresh juice, banana.
Tablets and vitamins with a glass of freshly squeezed juice. A banana before training. Small fuel, big start.
Morning session on the pitch.
On the grass by about 6:35 to 6:40, depending on the class before. Runs until about 7:50. First big physical win of the day.
Change in the car. Breakfast on the way.
Out of training gear in the car. A proper breakfast before the gate. At school by 8:25.
School
Fuel that keeps the engine onFresh smoothie. Sip it all morning.
Made fresh every day and different every day. Frozen berries keep it cold after blending. Finish it before recess.
Berry Smash: strawberries, blueberries, banana, half an apple, half a pear, 200 ml milk and a tablespoon of honey.
Something fun.
Chips, chocolate cake or a muffin. Joy counts too.
Pizza day, most days.
Different topping every day. Cheese, pepperoni, ham and pineapple and more. Another tick on the board.
Afternoon
Where the numbers get builtHome and refuel.
A glass of milk, a banana or one pancake to tide him over until dinner.
Ball mastery or backyard practice.
An hour of touches and turns. This is where those Playmakers numbers come from. Skill as the add in.
Explosive speed and strength.
The new program. Quality reps, full rest, finish feeling strong. Then log it in the diary.
Evening
Recover, rebuild, sleepBath with salts.
Warm soak after the explosive work. Muscles settle. Body gets ready for dinner and sleep.
Dinner that rebuilds you.
Protein on the plate: meat, chicken, pork, fish or egg. Carbs too, and pasta is the favourite. Vegetables in at least two colours. Sweet potato is a must.
Teeth. Bed. Lights out.
At least 10.5 hours sleep on school nights. Aims for twelve on weekends. Day stacked. Ready to do it again.
Little wins stack. Big wins follow.