Post-Game & Post-Practice Recovery Protocol

The game doesn't end at the final whistle. What your athletes do in the first fifteen minutes, the first hour, and that night decides how they feel at tomorrow's practice — and whether they're ready for the next game.

Most teams leave all of it to chance. This protocol makes it a system: a timed sequence that starts the moment the session ends and runs through the next morning.

Inside:

• The immediate down-regulation window — bringing the nervous system down after competition

• The first-hour refueling window — the repair and refueling signals, with targets scaled to bodyweight

• The ice-bath rule — why cold water belongs after games, and how using it after practice can quietly cost your athletes the adaptations they trained for

• The evening protocol — the pre-bed routine and the sleep standard that does most of the actual repair

• Three bonus multipliers — a pre-bed repair snack, the next-day flush, and a contrast-shower protocol any athlete can run at home

What you get: a 3-page PDF protocol. Post the timeline in the locker room and recovery stops, depending on who happens to be paying attention.

• From a strength coach with 20+ years in collegiate weight rooms.