What Pro Athletes Do Differently In-Season (And How You Can Too)
Most high school athletes don’t lose their edge during the season because they’re “lazy” — it’s because they don’t have a system.
Meanwhile, pro and collegiate athletes do have a system. They don’t just “work hard.” They recover smart, train intentionally, and stick to a plan that keeps them strong, explosive, and injury-free from Week 1 to the playoffs.
And now, so can you.
Why Recovery Is Your Secret Weapon
You lift. You grind. You give it your all on game day.
But what you do after the whistle blows matters just as much as what you do under the lights.
At Stay Ready Performance™, we train high school athletes with the same standards used at the next level—and we’ve seen firsthand how simple recovery protocols can completely change an athlete’s season.
Here are just a few pro-level strategies we recommend:
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Chocolate milk and a turkey sandwich beats skipping dinner every time.
Hydrate with 16–24 oz of electrolyte-rich fluids
Eat a carb-protein combo to start repairing muscle
Stretch hips, quads, hamstrings, and back to downshift your nervous system
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Try alternating 1 min cold / 1 min hot in the shower for 6–8 minutes
This helps reduce inflammation, especially if you’re dealing with sore legs or swollen joints. Add foam rolling and a 10-minute recovery stretch to flush out tension and prep your body for real rest.
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9 hours of sleep isn’t just “rest”—it’s a training strategy.
Pro athletes treat their sleep environment like it’s part of their job. That means blackout curtains, no screens before bed, and a recovery meal with clean protein, complex carbs, and anti-inflammatory fats.
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A light 10–15 minute routine of jump rope, dynamic stretches, and core activation sets the tone for your day. It keeps your body primed for movement and helps reduce next-day soreness or sluggishness.
Want the Full Protocol?
We created a blueprint for what the 24 hours after the final whistle should look like—no gym needed. It walks you through exactly what to do from post-game to the next day to bounce back faster, stay explosive, and reduce soreness.
Note: The confirmation page will have a quick access link to the downloadable pdf. Otherwise, check your email.
Want the Full System?
If you’re ready to train like a collegiate athlete—not just recover like one—our 12-Week At-Home G.R.I.N.D. program is the next step.
3 progressive phases
Built around your equipment and game schedule
Keeps you explosive, durable, and ready all season
You give us the details…we give you a custom season long plan based on what you have available.
Click the button to get started.
Stay strong. Stay smart. Stay ready.
— Coach Staff + The #STAYREADY Fam