VOLUME 5 OF 6 · 45 PAGES · INTERACTIVE PDF
Sleep, Stress & Recovery Blueprint
Recharge your body and mind for peak performance
Recover well enough for the training to work, even in demanding weeks.
Volume 5 only
$14
Sleep, Stress & Recovery Blueprint as an interactive PDF, 45 pages.
Buy Volume 5 · $14All six volumes + Excel workbook
$37$84
Includes this volume. All six cost less than three bought separately.
Get the complete system · $37Instant download · one payment · 14-day money-back guarantee
What you'll be able to do
With Volume 5, you can…
- Build a consistent sleep schedule with the interactive schedule builder
- Wind down with a 60-minute digital sunset and a printable bedtime card
- Time your caffeine and get through the afternoon slump
- Reset during the day with NSDR and breathwork, and plan for jet lag
What's inside
The contents, section by section
- Cortisol and the high-pressure careerStress physiology in plain language and a stress auditp. 7
- Executive sleep architectureSleep stages, light and timing, the sleep schedule builder, when to see a professionalp. 13
- The 60-minute digital sunsetThe wind-down timeline, brain dump, evening food and drink, the bedtime routine cardp. 21
- Caffeine and stimulantsCaffeine cut-off timing, the afternoon slump, energy drinks and pre-workoutsp. 26
- Active recovery and micro-resetsNSDR, breathwork, short daytime resets and a recovery-day templatep. 31
- Trackers and plannersWeekly recovery scorecard, sleep diary, NSDR log, habit tracker and jet-lag plannerp. 36
Look inside
Four real pages from Volume 5
Tap any page to enlarge it.
Part of a system
This volume works on its own, and better with the other five.
Volume 6 tracks your sleep alongside training and food, and Volume 4 covers the eating and training side of travel.
Pairs best with
VOLUME 6 · 4Tracking Suite & WorkbookTrack sleep alongside training and food
VOLUME 4 · 4Travel, Dining & Social StrategyStaying on plan when you travelVolume 5 only
$14
Sleep, Stress & Recovery Blueprint as an interactive PDF, 45 pages.
Buy Volume 5 · $14All six volumes + Excel workbook
$37$84
Includes this volume. All six cost less than three bought separately.
Get the complete system · $37Questions about Volume 5
Does Volume 5 work on its own?
Yes. It's a complete guide on its own. It mentions the other volumes where they connect, but you don't need them to use it.
Do I need Adobe Acrobat?
The fields work in most PDF apps, but the automatic totals in this volume need the free Adobe Acrobat Reader. The backup Excel workbook that does the same calculations in any spreadsheet app comes with the complete system only.
Is it a physical book?
No. It's an interactive PDF you download straight after checkout. You can print it if you like.
Can I upgrade to the complete system later?
You can buy the complete system at any time; it includes this volume. [Upgrade discount: decide whether buyers of a single volume get credit, and update this answer.]
What if it isn't right for me?
Email us within 14 days of purchase with a short note on why, and we'll refund you in full. Refund terms