The System

The Rehab
System

Five phases. Built around your sport. The goal isn't pain-free. It's stronger than before.

Phase 01

Protect & Prep

Isometrics, motor control

Phase 02

Build a Base

Loading, full body training

Phase 03

Build Your Engine

Heavier loads, eccentric work

Phase 04

Turn On Speed

Reactive loading, drills

Phase 05

Full Confidence

Sport-specific, full load

Protect & Prep

Reintroduce controlled load
Isometrics and motor control
Daily mobility work
Pain kept at 2/10 or below

Build a Base

Progressive loading begins
Unilateral and bilateral strength work
Full body training resumes
Conditioning comes back in

Build Your Engine

Heavier loads across the board
Eccentric and lateral strength work
Higher conditioning volume
Tissue adapting, not just tolerating

Turn On Speed

Fast, reactive loading introduced
Acceleration and deceleration work
Change of direction drills
Return to running progressions

Full Confidence

Full training load and sport-specific demands
Stronger than before the injury, not just pain-free
Tools to manage the body long term

Criteria, Not Calendars

You don't move on when the weeks tick over. You move when the body is ready. That's what breaks the flare, rest, repeat cycle for good.

Lower Body

2 to 3 sessions per week

Upper Body + Conditioning

1 to 2 sessions per week

Speed + Running Progressions

1 to 3 sessions per week

Later phases. Sport dependent.

Daily

5-minute mobility and activation routine. Every single day. Targeted isometrics and movement prep for the area being rehabbed. On top of sessions.

Next Step

Reply READY for a free
30-minute strategy session.

The RehabSystem

Protect & Prep

Build a Base

Build Your Engine

Turn On Speed

Full Confidence

Criteria, Not Calendars

The Rehab
System