SLEEP
7–9 hours. Same wake time. Dark room. Cold room. No negotiation.
Fixed wake time (even weekends)
60–90 min wind-down (no screens)
Caffeine cut-off: 8 hours before sleep
Protein + carbs post-training to support recovery
MOBILITY
Daily joint maintenance. Build range. Reduce injury risk.
10 min daily hips + thoracic + shoulders
Dynamic before training, static after
Soft tissue work 2–3x/week
Progress mobility like strength: track it
NERVES
Regulate the system. Parasympathetic activation is performance.
Box breathing: 4–4–4–4 for 3–5 minutes
Post-session walk: 10–20 minutes
Cold exposure (optional): short + controlled
Journaling: 3 lines. What happened. What I learned. What I do next.
NOTE
This is educational content. If you have pain, injury, or a medical condition, consult a qualified professional.