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BJJ Strength, Conditioning, & Rehab
Want to rehab/prevent an injury or win more competitions, but aren’t sure what you need to focus on? Get your free assessment and find your next steps!
What Is The A.R.E. Method?
Assess, Rehab, Enhance
Step 1: Assess
During the assessment we are looking for several things:
Goals, ROM, Strength, Pain/Swelling, & Past Rehab/Surgeries
From these metrics we will develop a gameplan/program
Step 2: Rehab
Early Stage Rehab:
We are focusing on managing pain/swelling, Increase ROM, & Decreasing Rate of Atrophy/Muscle Loss
In this phase there is large emphasis on Passive ROM, Isometrics, & Light Weight Isolation Exercises
Mid Stage Rehab:
We are focusing on Increasing Muscle Hypertrophy, Improving Movement Quality, Maintaining/Improving ROM, & Minimizing Swelling/Pain
In this phase there is more of an emphasis on Active ROM, Increasing the load of Exercises, & Slowly adding in more Compound exercises
Late Stage Rehab:
We are focusing on Increasing Strength & Power
In this phases we are heavily emphasising Compound exercises, Adding in Plyometrics, & Increasing Strength to prevent re-injury
Step 3: Enhance
In this phase we moving away from rehab and transitioning into sport specific performance
We are placing an emphasis on improving the “9 Physiological Adaptations of Exercise”