The recovery blueprint

Many athletes who feel stuck aren't training too little. They're recovering too little. This book breaks recovery down into ten branches and gives you the reasons, the numbers and the routines for each one.

Here is what you get inside:

1. Sleep
   • Why deep sleep and REM sleep are your most powerful recovery tools, and how many hours you need at every age.
   • A bedtime calculator, the ideal bedroom set-up, an evening wind-down timeline, and smart rules for naps and late matches.
2. Nutrition & Hydration
   • The recovery plate: how your meals should change on easy, normal and hard days, with portions measured by hand, no scales needed.
   • Recovery snacks for every situation, a full day of drinking, the urine colour check, and myths and facts about water and sports drinks.
3. Active Recovery
   • Why gentle movement the day after a hard session often beats lying on the sofa.
   • A ready-made 30-minute recovery session, plus an effort scale so it never turns into another workout.
4. Mobility, Stretching & Foam Rolling
   • An eight-stretch routine, when to stretch dynamically or statically, and a ten-minute routine for your sport.
   • A complete rolling routine from calves to upper back, with clear do's and don'ts and when to book a massage.
5. Cold & Heat Therapy
   • Ice baths, cold showers, saunas, warm baths and contrast therapy, with temperatures, times and a four-week build-up to your first full ice bath.
   • When to use cold, when to use heat, and when to avoid each, with clear safety rules.
6. Breathing, Stress & Load Planning
   • Four breathing tools for nerves, stress, after training and falling asleep, and how life stress slows your recovery.
   • A four-week training cycle, a two-minute morning check that tells you whether to train or rest, and a tournament-weekend plan.

    And many more tips and tricks to boost recovery.

Your Recovery Toolkit
Includes a 72-hour recovery timeline for after matches and hard sessions, a sample weekly recovery plan, a 7-day recovery tracker, and the whole blueprint summarised on one page.

Note: This book was developed and written through the combined expertise of sports science professionals, high-performance conditioning coaches, and experienced athletes. It is general information, not medical advice.