TRAIN SMARTER
RECOVER FASTER
Evidence-Based Coaching · Performance Recovery Framework
If your progress has stalled, you're constantly fatigued, or you keep picking up niggling injuries - the problem probably isn't your training. It's the absence of a real recovery strategy underneath it.
That's exactly what the Performance Recovery Framework fixes. A 5-pillar, evidence-based system built from research - designed to sit underneath your training and make sure every session actually produces the adaptation you're working for.
30 minutes | Free | No commitment
Performance Recovery Coach · Sport Science Lecturer · PhD (c) Recovery Strategies
THE
PERFORMANCE RECOVERY
FRAMEWORK
THE PERFORMANCE RECOVERY FRAMEWORK
THE FRAMEWORK
Most coaches programme training. I programme adaptation — and that starts with recovery. Five evidence-based pillars, developed from research, applied to every athlete I coach.
01
Matching training load to what your body can actually absorb — so hard work turns into adaptation, not a plateau.
Load Management
02
Precision timing, not just macros — fuelling and rehydrating at the points that actually accelerate recovery.
Nutrition & Hydration
03
Sleep Optimisation
The Foundation - where most adaptation really happens. We build the conditions for it, not just track the hours.
30 minutes | Free | No commitment
04
Active Recovery
Deliberate, low-load movement that shifts your nervous system out of "stressed" and back into "recovering."
05
Monitoring & Feedback
Real data from your training, not a generic protocol — so the plan adjusts to you, not the other way round.
Performance Recovery Coach · Sport Science Lecturer · PhD (c) Recovery Strategies
ABOUT ME
I'm Richard Lewis — a Performance Recovery Coach, Sport Science Lecturer, and PhD (c) Researcher specialising in Recovery Strategies and Performance Optimisation.
I built PSCo. and developed the Performance Recovery Framework because I kept seeing the gap between what the science says and what coaches and athletes actually do. The Performance Recovery Framework is based on over a decade of applied sport science experience and cutting-edge research — built to close that gap, not just describe it.
I know what it's like to train hard, stay consistent, and still feel like something isn't quite clicking. To put the sessions in, manage a full schedule, and wonder why progress has stalled — or why the same injury keeps coming back.
That's not a training problem. In most cases, it's a recovery problem.
I've worked with a wide range of athletes throughout my career — from grassroots club level to high-performance environments. What I kept seeing, across all of them, was the same thing: serious training on top, no real recovery system underneath. The science on how to close that gap exists. Most coaches just aren't applying it.
The Performance Recovery Framework puts that science to work in your actual training — not just on paper, but in your real life, your real schedule, and around your real goals.
MEET THE COACH
30 minutes | Free | No commitment
I'm Richard Lewis — Sport Science Lecturer and PhD(c) Researcher specialising in recovery strategies.
Across a decade working with athletes from grassroots to high-performance level, I kept seeing the same pattern: serious training, no real recovery system underneath.
That's what the Performance Recovery Framework fixes — built on the science, applied to your actual training and life.
I know what it's like to train hard and still feel stuck — that's rarely a training problem. If you're serious about your performance, I'd like to talk.
Performance Recovery Coach · Sport Science Lecturer · PhD (c) Recovery Strategies
CHOOSE THE LEVEL OF SUPPORT THATS RIGHT FOR YOU
Choose the level of access that matches your goals — from structured online support through to hands-on, competition-week involvement. Pricing is discussed on your free discovery call, tailored to your needs.
HOW WE WORK TOGETHER
All pricing is tailored to your situation and discussed on your free discovery call. No obligation. No hard sell.
PROGRAMME + CHECK-INS
FOUNDATION
A personalised training programme with regular check-ins to keep you on track.
✔ Monthly personalised programme
✔ Bi-monthly check-in calls
✔ Progress tracking & adjustments
Elite Performance
ELITE
The most comprehensive level of support — built for athletes with a competition on the calendar. Includes everything in Core, plus:
✔ Event/competition strategy
✔ Taper planning
✔ On-the-ground competition support
✔ Priority scheduling around your competition calendar