Peak performance has become a central focus in all athletic pursuits, emphasizing the crucial balance between training and recovery. “Recovery” has emerged as a highly valued component for achieving optimal performance. However, achieving effective recovery requires a deep understanding of the athlete’s physical systems. While this topic garners considerable interest, it is often approached broadly, lacking a thoughtful progression or structure. An off-season strength and conditioning program without careful planning may yield mediocre results and increase the risk of injury. It is important to note that an excessive emphasis on recovery tactics might hinder rather than enhance an athlete’s performance. As in life, striking a balance between training and recovery determines long-term and repeated success at an elite level. This manual aims to introduce new concepts, better understanding, and practical methods for tailored recovery, enabling coaches to optimize an athlete’s performance based on their unique needs. By the end of this manual, coaches will gain insight into the physiological systems targeted by specific recovery protocols and how these protocols can be seamlessly integrated into training to achieve optimal performance at specific moments.