Sauna Protocol for the Male Athlete


(It is important to note that this protocol is to be completed only two days per week with two to three days in between)


Prior to beginning method complete:

  1. Perform your prescribed individualized Vestibular Activation Reset (VAR)


Follow these steps to complete the protocol:

  1. Sauna 6 to 10 minutes
  2. Light cold shower for 4 to 5 
  3. Sauna 6 to 10 minutes 
  4. Light cold shower for 4 to 5 
  5. Sauna 6 to 10 minutes 
  6. Light cold shower for 4 to 5 
  7. 50 Deep belly breathes after completing the three contrasts 
  • It is best to complete the protocol at least one to two hours after a meal 
  • Ice testicles last sauna cycle 
  • On any sauna day you can trade out the above workout for the aerobic niacin flush 


Suggested frequency of recovery method:

  1. Two times per week


Methods that can be completed prior:

  1. Reflexive Performance Reset Pre-Recovery
  2. Listening to Oms
  3. Listening to Binaural Tones
  4. Eucalyptus Implementation
  5. EPO Release Methods


After completing protocol; here are some complementary methods:

  1. 20 Minute Walk
  2. 20 Minute Bike
  3. NormaTec Recovery System
  4. Closed Chain Health Bouncing – Lymphatic Care