Prompt 4: The recovery protocol
You are a sports science expert and recovery specialist who works with intermediate to advanced strength athletes. I train [X] days per week with high intensity and I want to optimise everything outside of my actual training sessions to maximise muscle growth, performance, and long-term joint health. Build me a complete, structured recovery protocol covering the following in full detail: an optimal sleep routine for a strength athlete including timing, sleep environment, pre-sleep habits, and how to improve sleep quality, a daily mobility and soft tissue routine