Gameday
Protocol.

Scroll  /  The Protocol Below

You DM'd "gameday." Here it is.

The system I follow before, during, and after every match.

Broken into 5 pillars. Any sport, any level. These work.

01  /  The Protocol

Five pillars.
Five rules.

The framework lives here. To access the full system, join the community.
01

Sleep & Wind-Down

The night before a match, your sleep is your training. Eat 4+ hours before bed. Dim lights 2 hours out. Cool, dark room. Same bedtime as your last 3 nights.

Inside the community The full wind-down stack and what to do when nerves keep you up before a big match.
02

Match-Morning Fuel

What you eat in the 3 hours before changes how you play. Real breakfast 3+ hours out. Then only light, fast-digesting fuel inside the window. No heavy protein or fat.

Inside the community Exact pre-match meals, full grocery lists, and a timing chart by match time.
03

Warmup

15 minutes. Cardio. Dynamic. Static. Always. 5 minutes activation. 5 minutes dynamic stretching. 5 minutes static.

Inside the community Full video walkthrough of the exact warmup, plus sport-specific variations.
04

In-Match

Fuel every 45 minutes with the right kind of energy. Hydrate at every changeover, not when you're thirsty. Breathe between every point. 4 in, 6 out. Stay in the present point only.

Inside the community Exact in-match fuel options, the full mental performance protocol, and how to reset when momentum shifts.
05

Recovery

The match isn't over when you walk off court. Light walk to bring HR down. Static stretch, foam roll. Refuel and rehydrate with intention. The first 60 minutes matter most.

Inside the community The full recovery system, post-match meal templates, and between-tournament recovery.
02  /  The Locked-In Community

Join the
Locked-In Community.

Built for anyone ready to lock in. Any sport. Any level. Even if you're not an athlete yet.

Pricing
$10 / month

First 7 days free. Cancel anytime, one click.

Start Your Free Week →

Live & Interactive

01
  • Weekly Zoom Q&A with Ben
  • Member-only Discord access

The Full Protocols

02
  • Nutrition Guide
  • Exercise Guide
  • Sleep Guide
  • Recovery Guide
  • Recipe library

Accountability

03
  • 30-day sleep challenge
  • 30-day whole foods only challenge
  • 30-day recovery challenge
03  /  The Members

What members
are saying.

Real members. Real videos. Real results.
Member testimonials
coming soon
04  /  Questions

What you might
be wondering.

What if I don't play tennis?
Doesn't matter. The protocols work for any sport. Basketball, soccer, lacrosse, golf, swimming, lifting, running. The principles are universal.
What if I'm not even an athlete?
Locked in is a mindset, not a level. Whether you're competing at a high level or just trying to live with more energy and discipline, the same protocols work. Show up, do the work, and the community supports you wherever you are.
How does the free week work?
Sign up with a card, get a full week to experience everything. Discord, the live Zoom, all the guides. If it's not for you, cancel before day 7 and you won't be charged a cent.
What if I miss the weekly Zoom?
All Zooms are recorded and posted in Discord. Watch them whenever, ask questions in the chat, still get full value.
Can I cancel anytime?
Yes. One click. No questions, no friction. Cancel and you keep access until the end of your billing period.
Why $10/month?
Priced to be a no-brainer. I want serious people in the community, not gatekept-out ones. If you get one good idea, one workout, or one habit shift, it's already paid for itself many times over.
The Locked-In Community

Ready to
lock in?

Start Your Free Week →
$10 / month • 7 days free • Cancel anytime