The FPC Recovery System
Recover Like the Standard Depends On It.
"Your performance is only as good as your recovery."
"Your performance is only as good as your recovery."
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Most athletes have never been handed a simple way to think about performance. Here it is:
Nearly all your effort goes toward one side of that equation — building fitness. Almost none goes toward minimizing fatigue. That's a massive amount of performance left on the table.
When an athlete is tired, flat, or "needs an easy day," it usually means they haven't done everything they could to be good to go. The FPC Recovery System fixes that. In under 30 minutes of intention, you can change how you show up for the next training block or the next game.
Refill the tank fast — protein, carbohydrate, and fluid — to kick-start glycogen and tissue repair.
Run a simple wind-down routine so your body gets the deepest, most restorative sleep possible.
Stack recovery "points" from a menu of proven modalities until you hit 100 and recharge fully.
Immediately after your game, event, or competition, your first job is to rehydrate and start replacing glycogen and amino acids. The window matters — the sooner you refuel, the faster you begin repairing.
The precise version: most governing bodies recommend roughly 1–1.2 g of carbohydrate per kg of bodyweight, 0.3 g of protein per kg, and 1.5× the fluid you lost (weigh in before and after to know the number). A 165 lb (75 kg) athlete lands around 75–90 g carbs, ~25 g protein, and about 1.5 L of water if they dropped ~1 kg.
For athletes just getting started, we keep it dead simple — the 1‑2‑3 of Substrate Recovery:
Get that in as soon as you can after the final whistle. It's the foundation everything else is built on.
Sleep is the single most powerful recovery tool you have, and it's free. The problem is most athletes do nothing to protect it. This is your wind-down sequence for the night after competition.
| 20 Points | 15 Points | 10 Points | 5 Points |
|---|---|---|---|
| SleepAccumulate 9 hours over the window. | Sleep HygieneFollow the full routine (Step 2). | MovieGo out to see a movie. | Reading10 min of reading. |
| NutritionDrink 150% of the water weight lost in game (lost 2 kg → drink 3 L). | Cold Water / Lake20 min at the lake, min 10 min in the water. | Meal OutGo out for brunch or lunch. | TV30 min of TV at home. |
| PoolMin 10 min of easy movement in the pool. | Social OutingVisit a friend's or family's house. | CookingCook yourself a meal. | |
| Compression / NormaTec20 min sequence. | Contrast Shower2 min warm : 1 min cold × 4. | GameVideo game or board game. | |
| Walk25 min walk outside. | Meditation10 min guided meditation. | Comp ReviewJournal your competition (below). | |
| Ice BathAccumulate 5 min. | Mobility20 min of mobility & flexibility. | ||
| Flush Massage20 min light flush massage. |
Note: You can't stack the same option for more points. A 5 min ice bath earns 15 points; 10 min doesn't earn 30. Likewise a 2.5 min ice bath won't earn 7.5. One effort, one score.
Progressive Muscle Relaxation (PMR) and Autogenic Training (AT) are two well-researched forms of guided meditation shown to reduce anxiety, increase calm, and promote restful sleep. Try both and see which lands for you — either one counts toward your 100-Point Checklist.
Every pro reviews their performance — as an individual and as a team. Take five minutes and answer honestly. It counts toward your points, and it makes you a smarter athlete.
The FPC assessment tests where you actually stand — strength, power, movement, and readiness — then builds a plan around it. Recovery is step one. Let's build the rest.
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