Remove pain, roll freely and stay on the mats for longer.

That depends on the injury and your current pain levels. In some cases it might be the smartest move to stop training for a short period of time. In other cases, you might be able to continue training but with modifications to volume, intensity, or specific positions. The goal is to keep you on the mats as much as safely possible while rebuilding capacity.

All the common grappling injuries: back pain, hip pain, shoulder issues, neck pain, knee problems, ankle and foot issues and rib injuries. The approach addresses the movement patterns and nervous system factors that keep the injury active, not just the site of pain.

Not usually. The programme is designed to keep you training where possible, even if that means reducing rounds, avoiding certain positions, or rolling at lower intensity.

Sessions start with assessment: how the injury is responding, what positions or movements are still problematic, any flare-ups from training. Then we work through targeted rehab exercises that address your specific pain points and set you up with a plan of action designed to further improve your symptoms until the next session, where we'll reassess your progress.

The programme builds resilience and capacity so your body can handle the demands of grappling without breaking down. You'll also learn how to manage training load, recognise early warning signs, and adjust before small issues become serious injuries. That being said, you're participating in a combat sport, so injuries are a given. How much they impact you, though, is in your hands with how well you learn to manage your body.

Yes. Many grapplers adapt their game to avoid pain, which often makes the problem worse over time. The programme retrains your nervous system to feel safe in the positions you've been avoiding and rebuilds the physical capacity to support them.

That depends on the injury and how long you've had it. Most clients see meaningful improvements within 3 to 4 weeks and are back to full training by the end of the 8-week programme. Chronic issues that have been present for years may take longer.

Yes. You'll be assigned specific exercises to do between sessions. Consistency with the rehab work is what drives progress. Sessions are for assessment, progression, and coaching; the work you do outside them determines the outcome.