The Schedule of a Successful Athlete

The schedule of a successful athlete is based on routine and discipline.  Once the body is prepared for each day with a plan of attack, a day can be easier to manage and accomplish everything that needs to be done.

Nutrition must also be planned to fuel and refuel the body’s caloric intake for the day’s activities.  Be mindful of the season’s climate and plan water intake accordingly.  Athletes need at least 1 bottle of water (8 oz) every hour to remain properly hydrated.

Successful athletes are that because they plan ahead and prepare.  Set aside time each weekend for “food prep” and package your meals for each upcoming week.  This can help families spend more time together and eat healthier as well.

Here is an example of a high school player’s possible schedule:

6:00am: 1st meal, breakfast and weights, sprints
7:15am: Protein shake, prepare for school
8:00am: School      
12:00pm: Lunch      
3:00pm: Practice with team or solo  
4:00pm: Protein shake    
6:00pm: Extra work    
7:30pm: Dinner and homework  
10:00pm: Last meal or shake    


6:00am:  Getting an early start.

I know most young men love sleeping as much as they can, but sleep is a trained habit, and waking up to an early start to the day is a great thing.  Getting your breakfast in early is a great thing!!  A person can feel a great sense of accomplishment in getting that early start.  Whether it’s an extra study session or a workout in the AM, train yourself to getting the day started early and on the right track.

7:15:  Get ready for school

An early start means getting that early start for school and not being late.  Ever.  Studies show that exercising improves concentration, motivation, memory and mood.  Getting an athlete’s mind right for the field first starts in the AM.  On your way out the door, grab a protein shake and get those extra calories in after breakfast.

12:00pm:  Lunch

This is the fuel you will have for your game or practice.  Mind your meals properly and avoid foods that will make you sluggish such as eating sugary, processed, and high-fat foods, which have been found to cause tiredness, a lack of motivation and decreased performance.

Meats, eggs, seafood, vegetables, and fruits will give you a healthier state of being for your activity later in the day.

3:00pm – 6:00pm:  Activity

Getting a protein shake or meal replacement bar in this time period will help carry your energy through the next few hours after practice starts.  If you can never get home  to get a snack in between school and your workout, a standard Peanut Butter and Jelly Sandwich will help get you good calories for the workout.

Planning your workouts out in advanced will ease your mind and help you get motivated for your workout.  Work with your trainer to get your training program planned out according to the time of the season and your own personal goals.

7:30pm:  Dinner and Homework

Get your homework done!  Develop good study habits and ask for help if you can’t understand something.  Putting your homework in a context that you can understand may be the difference between a B and an A!

I always say that high school is your first JOB as a human being.  While you won’t be getting paid for good grades in cold, hard Benjamins, each “A” you receive allow colleges and universities to give you more money in academic financial aid…so get to work!

10:00pm:  Last shake and bedtime

A whey protein shake before you go to sleep increases your body’s metabolism, increases next-morning metabolism, increases your body’s energy expenditure and helps build muscle mass.  This is extremely important for those athletes who find gaining weight hard.


The body will move better, faster and more explosive when being trained on a daily basis.  Part-time training will only bring part-time results.  An adherence to a schedule like the one above will keep an athlete healthy and strong year round.  Players who do not want to follow a program run the risk of their skills and health gradually diminishing over time.