The 48-Hour Standard.

Surviving a 90-minute match means the work starts days before.

a bucket filled with ice sitting on top of a wooden floor
a bucket filled with ice sitting on top of a wooden floor
Post-Match Protocol

Flush the legs. Fix the tissue.

Ice baths and foam rollers aren't optional. Within two hours of the final whistle, we hit the cold tub. The next morning is dedicated to active recovery and mobility work.

Nutrition and sleep dictate your ceiling. Hydration starts immediately, followed by a strict eight-hour sleep minimum.

Man stretching leg on park bench during cold weather

The Non-Negotiables

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Recover the correct way

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