The 48-Hour Standard.

Surviving a 90-minute match means the work starts when the whistle blows. This is the exact protocol to get yourself match-fit.

Tight crop on a foam roller and cleats on dark gym turf, harsh dramatic lighting, high contrast.
Tight crop on a foam roller and cleats on dark gym turf, harsh dramatic lighting, high contrast.
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.

The Non-Negotiables

Ask about routines

Get the daily mobility routine.