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Technique focus0 coaching points

recovery · Regeneration

Recovery Day Protocol

A structured non-training day that actually accelerates adaptation.

Beginner
30 min
All
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Setup

Full rest day, ideally 48 hours after a match.

None

Execution

  1. 0120 minute easy walk or spin
  2. 0210 minutes mobility flow
  3. 03Protein at every meal, 2g/kg across the day
  4. 049 hours in bed, no screens for the last hour

Coaching points

  • Sleep is the highest-leverage recovery tool you have
  • Hydrate to pale straw urine colour
  • Log soreness and mood daily

Progression

Add contrast showers and a weekly soft-tissue session.

RS

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