JD Elite Technique

21/09/2026

because most weeks aren’t perfect

I build everything else around it

Having your fridge stocked a week in advance will help you stay on track

This isn’t always the case, but if you need to just cut unnecessary fluff out of your session because I guarantee you have some👀

Fail to prepare, prepare to fail

I mean just get back on the horse

Instead of trying to create the perfect routine, trying create one that still works when life gets busy.

That’s the biggest difference in something you can do for 12 weeks and something you can maintain long term

20/09/2026

38/52

Another week done.

6 weeks down now. Halfway there.

Training was good again this week.
Gym sessions done.
Football training done.
Nutrition stayed consistent.

Still no minutes on Saturday.

Obviously I want to play but it is what it is

So for now, the focus stays the same.

Keep training well.
Keep getting fitter.
Keep getting stronger.
Keep getting leaner.

And make sure when the opportunity does come, I’m ready to take it.

The biggest thing I’m learning through this 12 weeks is that progress doesn’t stop just because one part isn’t going exactly how you want it.

There’s still plenty I can control.

JD🤝

18/09/2026

POV - you’re a footballer🤣

This is for you if you complain all season but dunno what to do with yourself when the season ends

What’s your number 11?⬇️

18/09/2026

Have recently started working with Josh and his attitude and application is second to none🤝

A bright future on and off the pitch

Congratulations to Josh Burton who graduated this year from our NI Football Scholarship Programme (Mid Ulster) - he picked up The Principals Award for Excellence at A-Level/GCE from our education partners Integrated College Dungannon. Josh excelled at his time on the NI Scholarship Programme both in classroom and on the pitch. Josh who achieved Triple Distinction * in the BTEC Level 3 Sport - the highest grade achievable has gone on to do an apprenticeship with an accountancy firm. Josh who currently plays Tandragee Rovers was also a credit on the football pitch rarely missing a training session and getting selected to represent NI Football Scholarship Select Squad both in Portugal and at the prestigious MIC Cup in Barcelona. We wish Josh every success in his future career path.

18/09/2026

I’ve worked with Joel for quite some time now and he’s puts in 100% no matter what is asked. A bright future ahead of him

Great achievement young man🤝

Congratulations to Joel McAdam who graduated this year from our NI Football Scholarship Programme (Mid Ulster) - He picked up NI FOOTBALL SCHOLARSHIP PROGRAMME Player Award from our education partners Integrated College Dungannon . Joel excelled at his time on the programme both in classroom and on the pitch. Joel received top academic grades allowing him to take an interim year before heading off to University. Joel who currently plays for Loughgall FC and has featured recently for their 1st team - was a credit on the football pitch rarely missing a training session and getting selected to represent NI Football Scholarship Select Squad both in Portugal and at the prestigious MIC Cup in Barcelona. We wish Joel every success in his future career path.

16/09/2026

Anything else I could change??

14/09/2026

One of the biggest mistakes I see with players returning from injury is treating their first game back like the end of rehab.

You’ve potentially spent months building strength, power, movement capacity and confidence in the injured area.

Then you get back playing and suddenly all of that work disappears from your programme.

It shouldn’t.

The goal of rehab isn’t just to get you through one training session or back onto the pitch for a game.

You need to be able to tolerate training week after week, play matches consistently and eventually get back to performing at or above the level you were at before the injury.

That means continuing to work on the qualities you built during rehab.

The difference is that the work now needs to fit around your sport.

Volume changes. Exercises progress. The focus shifts.

Rehab becomes performance training.

Getting back playing is a massive milestone.

But it shouldn’t be where the work stops.

13/09/2026

37/52

Another week done.

Training was good this week.
Gym sessions done.
Football training done.
Nutrition stayed consistent.

Saturday was a bit different though.

No minutes on the pitch.

It’s easy to let that frustrate you, especially when you’ve trained well all week and want to play.

But that’s football.

I can’t control how many minutes I get on a Saturday. I can control how I train, how I fuel, how I recover and how ready I am when the opportunity comes.

So nothing changes.

Keep training hard.
Keep getting leaner.
Keep improving physically.

5 weeks down. 7 to go.

JD🤝

12/09/2026

15kg down, but the biggest win isn’t just the weight loss.

He’s managed to get leaner while still living his life, playing football and enjoying his weekends.

We didn’t try to make everything perfect.

We focused on building habits that actually fitted around his routine; training consistently, making better choices with food, fuelling properly for football and knowing when he could be more flexible.

That’s what makes results sustainable.

No extreme diet.
No cutting out everything he enjoys.
No putting his life on hold.

Just a better structure around the life he already lives.

15kg down, performing on the pitch and habits he can actually keep.

What a pleasure to coach and we aren’t finished there…