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Sprint Lab System
Performance Recovery
The Complete System

Hard training only works if you recover from it.

The Sprint Recovery Blueprint is a complete 118-page, six-pillar recovery system built specifically for sprinters and hurdlers who want their sleep, nutrition, muscle recovery, daily habits, session protocols, and advanced methods working together.

  • ✓118-page digital recovery system
  • ✓Built for 100m–400m athletes and hurdlers
  • ✓Covers all six pillars of sprint recovery
  • ✓Instant download + 30-day Application Guarantee

By purchasing you agree to immediate delivery of this digital download and acknowledge that you lose the 14-day right to cancel once delivery begins. Our 30-day Application Guarantee applies regardless: apply it, and if it has not been worth it, email us within 30 days and we will refund you.

Intended for people aged 16 and over. Under 18? Involve a parent, guardian or coach before changing training, sleep or nutrition. Educational content, not medical advice.

Get The Sprint Recovery Blueprint — £20 →

One-time purchase. Instant digital access. Lifetime access included.

The Sprint Recovery Blueprint cover
The Gap

Training hard is not the problem.

Most sprinters already do that.

They turn up to the track. They lift. They warm up properly. They push through hard sessions. They care enough to chase small improvements.

But then the rest of the week is left too loose.

  • Sleep changes depending on the night.
  • Nutrition changes depending on appetite.
  • Recovery becomes whatever you remember to do after training.
  • Tight muscles only get attention once they already feel like a problem.

Then the signs start showing up.

  • Your legs feel heavy even after a rest day.
  • Your hamstrings feel tight before the session has even started.
  • Your calves stay sore longer than they should.
  • You feel good in warm-up, then flat once the session actually matters.
  • You keep doing the work, but the clock does not move the way it should.

That is the frustrating part.

You are not lazy. You are not avoiding effort. You are not looking for a shortcut.

But hard training alone does not guarantee progress.

Training creates the stimulus.

Recovery decides how much of that stimulus actually turns into adaptation.

And if the recovery system around your training is random, your progress becomes random too.

The Fix

The Sprint Recovery Blueprint was built to fix that gap.

It gives you the structure around your training week: what to do daily, what to do after different sessions, how to fuel the work, how to manage repeated muscle stress, how to improve sleep, and how to use recovery methods without guessing.

This is not generic fitness advice.

It is not bodybuilding nutrition with a sprint label.

It is not endurance recovery repackaged for track athletes.

It is a sprint-specific recovery system built around the actual demands of sprint training: high nervous system output, repeated acceleration, max velocity exposure, gym stress, competition pressure, and the muscle groups that take the most load.

The goal is simple.

Make the rest of your week match the standard of your training.

What’s Inside

The Sprint Recovery Blueprint is built around six recovery pillars.

Not six separate topics. One system.

01

The Daily Recovery System

This is the foundation.

You get hydration targets, protein distribution, morning routines, evening routines, and a daily recovery checklist to keep the basics consistent.

Because recovery is not just something you do after a bad session.

It is something you build into every day so your body is better prepared before the next session even starts.

02

Session-Specific Recovery Protocols

Not every session stresses the body in the same way.

A track session, gym session, competition day, and rest day all create different recovery demands.

This section shows you what to do after each one, so you are not using the same generic routine for every type of training.

You get specific recovery structures for track work, lifting, racing, and lower-intensity days.

03

Targeted Muscle Recovery

Sprinters do not just get “general soreness”.

The same areas tend to take the hit again and again: hamstrings, hip flexors, calves, glutes, and lower back.

This section gives you a sprint-specific system for managing the muscle groups most exposed to tightness, fatigue, and recurring setbacks.

Not random stretching.

Not guessing with a foam roller.

A clearer way to manage the areas that can quietly limit your training quality.

04

The Nutrition System

Fuelling is not just about eating “healthy”.

For sprinters, nutrition affects session quality, power output, recovery speed, body composition, and how ready you feel when the next session starts.

This section covers calorie targets, macro calculations, nutrient timing, hydration, meal plans, recipes, and supplement guidance for sprint athletes.

You get the numbers, but also the practical structure for using them across training days, rest days, and competition weeks.

05

Sleep & Hormonal Recovery

Sleep is one of the biggest recovery levers, but most athletes still treat it like a loose habit instead of a performance tool.

This section goes through sleep quality, nervous system recovery, circadian rhythm, testosterone, growth hormone, morning light, wind-downs, and the 90-minute pre-sleep protocol.

The goal is not just to “sleep more”.

The goal is to make your night support the work you did that day and prepare your body for the next one.

06

Advanced Recovery Methods

Sauna, cold exposure, contrast therapy, soft-tissue tools, and other recovery methods can help.

But only if they are used properly.

This section shows you how to place advanced recovery methods into a real training week without letting them interfere with adaptation.

No trendy recovery methods for the sake of it.

Evidence-led tools, used in the right place.

Look Inside

Actual pages from the Blueprint.

Nine pages, exactly as they appear in the PDF you download. Select any page to see it full size.

118Pages
  • 01The Daily Recovery System
  • 02Session-Specific Recovery Protocols
  • 03Targeted Muscle Recovery
  • 04The Nutrition System
  • 05Sleep & Hormonal Recovery
  • 06Advanced Recovery Methods
The Blueprint’s table of contents, listing sections 00 to 05 with their page numbers — Before You Start, The Sprint Recovery Framework, The Daily Recovery System, Session-Specific Recovery Protocols, Targeted Muscle Recovery and The Nutrition System. Table of contents · p.2 The daily system checklist, split into Every Morning, Throughout The Day and Every Evening columns — water on waking, natural light, a hydration target scaled to bodyweight, protein spread across four to five meals, and a wind-down, room temperature and breathing routine before bed. Daily system checklist · p.23 Protocol A, the recovery protocol for after track sessions, timed from within ten minutes of finishing — cool-down distance, light static stretching listed muscle group by muscle group, and a recovery meal table giving carbohydrate and protein targets per kilogram of bodyweight. After track sessions · p.26 The five muscle groups sprinters break down most often, in a table giving each protocol’s duration and why it matters for sprinting — hamstrings, hip flexors, calves and Achilles, glutes, and lower back. Targeted muscle recovery · p.36 Step four of the nutrition calculation, setting protein, carbohydrate and fat targets in grams per kilogram of bodyweight, with a table scaling carbohydrates from rest days through moderate and heavy training to competition days. Setting your macronutrients · p.58 The first two steps of the sleep system — fixing a sleep schedule by working backwards from wake time, then a table of bedroom standards covering temperature, darkness, noise, where the phone goes, and mattress and pillow. The sleep system · p.80 The advanced methods page on contrast therapy and Epsom salt baths — hot and cold water temperatures, how many cycles and when to use them, a shower-only version for athletes without tubs, and the salt quantity, bath temperature and soak time. Contrast therapy · p.90 An example training week set out day by day, pairing each session with the recovery actions that follow it — from a Monday lower-body gym session through track speed work, a rest day and speed endurance, to full rest on Sunday. A typical week · p.96 The quick-start plan for the first seven days, numbered one to seven from reading the guide and calculating targets through to meal prep, followed by a checklist of what should be in place by the end of week one. Your first 7 days · p.99

Nine of 118 pages. Every page above is taken straight from the PDF — nothing has been redrawn for this site.

By purchasing you agree to immediate delivery of this digital download and acknowledge that you lose the 14-day right to cancel once delivery begins. Our 30-day Application Guarantee applies regardless: apply it, and if it has not been worth it, email us within 30 days and we will refund you.

Intended for people aged 16 and over. Under 18? Involve a parent, guardian or coach before changing training, sleep or nutrition. Educational content, not medical advice.

Get The Sprint Recovery Blueprint — £20 →
Who It’s For

This is for you if:

You don’t need to be elite. It’s built to fit around the training you already do.

Who It’s Not For

This isn’t a motivation guide, a supplement list, or a collection of trendy recovery methods. It’s a structured system for sprinters who want their recovery organised and ready to use straight away — without wading through the research yourself.

Format

The Sprint Recovery Blueprint is a 118-page digital PDF you can download instantly after purchase.

You can read it on your phone, laptop, tablet, or print it if you prefer working from paper.

You get lifetime access, so you can come back to the protocols across different training phases, race weeks, and off-season blocks.

Format
Digital PDF
Length
118 Pages
Access
Instant Download
Use
Phone, Laptop, Tablet, or Print
Payment
One-Time Purchase
The Price

The whole system. One price.

What you get in The Sprint Recovery Blueprint:

  • ✓Sleep & Hormonal Recovery System
  • ✓The Nutrition System
  • ✓Session-Specific Recovery Protocols
  • ✓Targeted Muscle Recovery
  • ✓The Daily Recovery System
  • ✓Advanced Recovery Methods
  • ✓Trackers, checklists, and practical templates

Six recovery systems, plus the trackers and checklists.

One complete Blueprint: £20

By purchasing you agree to immediate delivery of this digital download and acknowledge that you lose the 14-day right to cancel once delivery begins. Our 30-day Application Guarantee applies regardless: apply it, and if it has not been worth it, email us within 30 days and we will refund you.

Intended for people aged 16 and over. Under 18? Involve a parent, guardian or coach before changing training, sleep or nutrition. Educational content, not medical advice.

Get The Sprint Recovery Blueprint — £20 →
The Guarantee
30 Day

The 30-Day Application Guarantee

Try The Sprint Recovery Blueprint for 30 days. If you buy it, go through it, start applying the protocols, and feel it does not give you a clearer recovery system around your training, email us within 30 days and we’ll refund you. No complicated process. The goal is not to trap anyone into buying. The goal is to get the right athletes using the system.

Questions

Before you decide.

After purchase, you’ll get instant digital access to the PDF. You can read it on your phone, laptop, tablet, or print it if you prefer working from paper.

No. It is built for 100m–400m athletes, including hurdlers. The recovery demands change slightly by event, but the six-pillar system still applies.

No. This is not a sprint training plan.

It does not tell you what track sessions to run or what gym programme to follow.

It gives you the recovery system around your training so the work you are already doing has a better chance of turning into progress.

No.

A WHOOP, Garmin, Oura Ring, or Apple Watch can help you track recovery, but the Blueprint does not depend on one.

You can use the protocols without any device.

No.

Supplements are covered, but they are not the foundation.

Sleep, fuelling, hydration, session recovery, and muscle work come first.

The supplement section is there to help you understand what may be useful, what is optional, and what is not worth obsessing over.

No.

It is a one-time purchase.

You get lifetime access to the PDF.

Yes.

You do not need to be elite to take recovery seriously.

If you train, sprint, lift, compete, or want to compete, the system can apply.

The protocols are built around a normal training week, not an elite schedule. Start with the first 7 days checklist and build from there — the 8-week roadmap shows the order.

You’re covered by the 30-day Application Guarantee.

If you go through the Blueprint, start applying the protocols, and feel it does not give you a clearer recovery system around your training, email us within 30 days and we’ll refund you.

The Complete System

Your training already asks enough of you.

Your training has a plan. Now your recovery does too.

Get the complete 118-page Blueprint built around all six pillars of sprint recovery.

One system.

Built for sprint training.

Price: £20 Access: Instant digital download Guarantee: 30-day Application Guarantee

By purchasing you agree to immediate delivery of this digital download and acknowledge that you lose the 14-day right to cancel once delivery begins. Our 30-day Application Guarantee applies regardless: apply it, and if it has not been worth it, email us within 30 days and we will refund you.

Intended for people aged 16 and over. Under 18? Involve a parent, guardian or coach before changing training, sleep or nutrition. Educational content, not medical advice.

Get The Sprint Recovery Blueprint — £20 →