The 3-Phase Treatment System
That Gets Grapplers Back on the Mats.
Control. Build. Maintain. Our proven protocol for lasting recovery—not quick fixes that fail.
The 3-Phase Treatment System
That Gets Grapplers Back on the Mats.
Control. Build. Maintain. Our proven protocol for lasting recovery—not quick fixes that fail.
The 3-Phase Treatment System
That Gets Grapplers Back on the Mats.
Control. Build. Maintain. Our proven protocol for lasting recovery—not quick fixes that fail.
The Problem
Here's what doesn't work: treating pain until it goes away, then hoping for the best.
Here's what happens instead: you feel better for a few weeks, return to training, and the pain comes back. Sometimes worse than before.
Why? Because reducing pain isn't the same as solving the problem.
At Grapplers PerformX, we use a 3-Phase Treatment System that ensures you don't just feel better temporarily—you get stronger, move better, and stay healthy long-term.
This system has worked for over 500 grappling athletes. It will work for you too.
The Problem
Here's what doesn't work: treating pain until it goes away, then hoping for the best.
Here's what happens instead: you feel better for a few weeks, return to training, and the pain comes back. Sometimes worse than before.
Why? Because reducing pain isn't the same as solving the problem.
At Grapplers PerformX, we use a 3-Phase Treatment System that ensures you don't just feel better temporarily—you get stronger, move better, and stay healthy long-term.
This system has worked for over 500 grappling athletes. It will work for you too.
The Problem
Here's what doesn't work: treating pain until it goes away, then hoping for the best.
Here's what happens instead: you feel better for a few weeks, return to training, and the pain comes back. Sometimes worse than before.
Why? Because reducing pain isn't the same as solving the problem.
At Grapplers PerformX, we use a 3-Phase Treatment System that ensures you don't just feel better temporarily—you get stronger, move better, and stay healthy long-term.
This system has worked for over 500 grappling athletes. It will work for you too.
What we believe
The Problem with Traditional Recovery
Most injury treatment follows this pattern:
Rest until pain decreases
Do some exercises
Return to activity when it "feels okay"
Re-injury occurs
The flaw: Your tissues aren't strong enough to handle the demands of training. They need systematic rebuilding.
Think about it: if you took 6 weeks off training, would you walk back into the gym and immediately roll 100% intensity with a bigger, stronger opponent?
Of course not. You'd ease back in.
So why would you do that with an injured joint?
Your shoulder, knee, or elbow needs the same progressive approach. You can't go from pain and weakness to full training without building capacity first.
Movement change logged
That's where the 3-Phase System comes in.
What we believe
The Problem with Traditional Recovery
Most injury treatment follows this pattern:
Rest until pain decreases
Do some exercises
Return to activity when it "feels okay"
Re-injury occurs
The flaw: Your tissues aren't strong enough to handle the demands of training. They need systematic rebuilding.
Think about it: if you took 6 weeks off training, would you walk back into the gym and immediately roll 100% intensity with a bigger, stronger opponent?
Of course not. You'd ease back in.
So why would you do that with an injured joint?
Your shoulder, knee, or elbow needs the same progressive approach. You can't go from pain and weakness to full training without building capacity first.
Movement change logged
That's where the 3-Phase System comes in.
What we believe
The Problem with Traditional Recovery
Most injury treatment follows this pattern:
Rest until pain decreases
Do some exercises
Return to activity when it "feels okay"
Re-injury occurs
The flaw: Your tissues aren't strong enough to handle the demands of training. They need systematic rebuilding.
Think about it: if you took 6 weeks off training, would you walk back into the gym and immediately roll 100% intensity with a bigger, stronger opponent?
Of course not. You'd ease back in.
So why would you do that with an injured joint?
Your shoulder, knee, or elbow needs the same progressive approach. You can't go from pain and weakness to full training without building capacity first.
Movement change logged
That's where the 3-Phase System comes in.
The Solution: The I3 Model
The Solution: The I3 Model
The Problem with Traditional Recovery
The I3 Model breaks down injury causation into three interconnected components:
Phase 1: Control
Get Your Pain and Symptoms Under Control (1-3 weeks)
The Goal: Reduce pain by 50-85% and restore normal range of motion.
What's Happening: When you're injured, your body responds with:
Pain signals to protect the area
Inflammation and swelling
Muscle guarding and stiffness
Restricted movement
This protective response is useful initially, but it often persists longer than needed. Phase 1 breaks this cycle.
Our Approach: We use three specific techniques in every Phase 1 session: Joint Treatment, Soft Tissue Work, and Activation Exercises
Phase 1: Control
Get Your Pain and Symptoms Under Control (1-3 weeks)
The Goal: Reduce pain by 50-85% and restore normal range of motion.
What's Happening: When you're injured, your body responds with:
Pain signals to protect the area
Inflammation and swelling
Muscle guarding and stiffness
Restricted movement
This protective response is useful initially, but it often persists longer than needed. Phase 1 breaks this cycle.
Our Approach: We use three specific techniques in every Phase 1 session: Joint Treatment, Soft Tissue Work, and Activation Exercises
Phase 1: Control
Get Your Pain and Symptoms Under Control (1-3 weeks)
The Goal: Reduce pain by 50-85% and restore normal range of motion.
What's Happening: When you're injured, your body responds with:
Pain signals to protect the area
Inflammation and swelling
Muscle guarding and stiffness
Restricted movement
This protective response is useful initially, but it often persists longer than needed. Phase 1 breaks this cycle.
Our Approach: We use three specific techniques in every Phase 1 session: Joint Treatment, Soft Tissue Work, and Activation Exercises
Phase 2: Build
Strengthen What's Weak, Free What's Stiff (6-8 weeks)
The Goal: Build robust, resilient tissues that can handle the demands of training at full intensity.
What's Happening: Your pain is gone. Your movement is restored. Now it's time to make sure you stay healthy.
Phase 2 uses progressive overload—gradually increasing difficulty over time—to rebuild strength, stability, and confidence.
The Reality: At this point, you feel great. You want to train hard. This is exactly when re-injury happens if you skip Phase 2.
Think of it like this: after surgery, you wouldn't immediately return to competition. You'd spend months in rehab building strength. Your body needs the same approach after any injury, even without surgery.
Our Approach: Progressive loading through 4 levels of difficulty: Isometric holds, Controlled Movement, Sport-Specific Patterns, Plyometric and Dynamic.
Phase 2: Build
Strengthen What's Weak, Free What's Stiff (6-8 weeks)
The Goal: Build robust, resilient tissues that can handle the demands of training at full intensity.
What's Happening: Your pain is gone. Your movement is restored. Now it's time to make sure you stay healthy.
Phase 2 uses progressive overload—gradually increasing difficulty over time—to rebuild strength, stability, and confidence.
The Reality: At this point, you feel great. You want to train hard. This is exactly when re-injury happens if you skip Phase 2.
Think of it like this: after surgery, you wouldn't immediately return to competition. You'd spend months in rehab building strength. Your body needs the same approach after any injury, even without surgery.
Our Approach: Progressive loading through 4 levels of difficulty: Isometric holds, Controlled Movement, Sport-Specific Patterns, Plyometric and Dynamic.
Phase 2: Build
Strengthen What's Weak, Free What's Stiff (6-8 weeks)
The Goal: Build robust, resilient tissues that can handle the demands of training at full intensity.
What's Happening: Your pain is gone. Your movement is restored. Now it's time to make sure you stay healthy.
Phase 2 uses progressive overload—gradually increasing difficulty over time—to rebuild strength, stability, and confidence.
The Reality: At this point, you feel great. You want to train hard. This is exactly when re-injury happens if you skip Phase 2.
Think of it like this: after surgery, you wouldn't immediately return to competition. You'd spend months in rehab building strength. Your body needs the same approach after any injury, even without surgery.
Our Approach: Progressive loading through 4 levels of difficulty: Isometric holds, Controlled Movement, Sport-Specific Patterns, Plyometric and Dynamic.
Phase 3: Maintain
Stay on Top, Train Without Limits (Ongoing)
The Goal: Maintain the progress you worked hard for and address any new restrictions before they become problems.
What's Happening: You're back to training 100%. Your injury is fully resolved. Phase 3 ensures you stay that way.
Our Approach: Simple maintenance protocols integrated into your existing routine.
Components Include: Addressing Related Restrictions, Movement Quality Checks, and Injury Prevention Protocols
Phase 3: Maintain
Stay on Top, Train Without Limits (Ongoing)
The Goal: Maintain the progress you worked hard for and address any new restrictions before they become problems.
What's Happening: You're back to training 100%. Your injury is fully resolved. Phase 3 ensures you stay that way.
Our Approach: Simple maintenance protocols integrated into your existing routine.
Components Include: Addressing Related Restrictions, Movement Quality Checks, and Injury Prevention Protocols
Phase 3: Maintain
Stay on Top, Train Without Limits (Ongoing)
The Goal: Maintain the progress you worked hard for and address any new restrictions before they become problems.
What's Happening: You're back to training 100%. Your injury is fully resolved. Phase 3 ensures you stay that way.
Our Approach: Simple maintenance protocols integrated into your existing routine.
Components Include: Addressing Related Restrictions, Movement Quality Checks, and Injury Prevention Protocols
Results
Results
Results
Join 500+ Grapplers
Who Chose Expertise Over Generic Healthcare
90% of our patients avoid surgery
95% patient satisfaction rate
5.0★
average rating
5.0★ average rating
5.0★
average rating
8-12 sessions average plan of care
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
Your Path
Back To The Mats
Step 1: Free 15-Min Discovery Call
See if we're the right fit for your specific situation—no pressure, just honest advice.
Step 2: Virtual Assessment (90 Minutes)
Step 3: Custom Plan (10-15 Sessions)
Most athletes see noticeable improvement within their first 1-3 sessions!
Your Path
Back To The Mats
Step 1: Free 15-Min Discovery Call
See if we're the right fit for your specific situation—no pressure, just honest advice.
Step 2: Virtual Assessment (90 Minutes)
Step 3: Custom Plan (10-15 Sessions)
Most athletes see noticeable improvement within their first 1-3 sessions!
Your Path
Back To The Mats
Step 1: Free 15-Min Discovery Call
See if we're the right fit for your specific situation—no pressure, just honest advice.
Step 2: Virtual Assessment (90 Minutes)
Step 3: Custom Plan (10-15 Sessions)
Most athletes see noticeable improvement within their first 1-3 sessions!
Why the 3-Phase System Works
It's Comprehensive: We don't just treat symptoms (Phase 1). We rebuild capacity (Phase 2) and maintain results (Phase 3).
It's Progressive: Each phase builds on the previous one. You're never doing too much too soon or too little for too long.
It's Specific to Grapplers: Exercises are designed for the unique demands of BJJ—not generic PT protocols designed for sedentary patients.
It's Time-Tested: Over 500 athletes have used this system. The average recovery time is 2-3 months for full resolution, even for chronic injuries others couldn't fix.
Why the 3-Phase System Works
It's Comprehensive: We don't just treat symptoms (Phase 1). We rebuild capacity (Phase 2) and maintain results (Phase 3).
It's Progressive: Each phase builds on the previous one. You're never doing too much too soon or too little for too long.
It's Specific to Grapplers: Exercises are designed for the unique demands of BJJ—not generic PT protocols designed for sedentary patients.
It's Time-Tested: Over 500 athletes have used this system. The average recovery time is 2-3 months for full resolution, even for chronic injuries others couldn't fix.
Why the 3-Phase System Works
It's Comprehensive: We don't just treat symptoms (Phase 1). We rebuild capacity (Phase 2) and maintain results (Phase 3).
It's Progressive: Each phase builds on the previous one. You're never doing too much too soon or too little for too long.
It's Specific to Grapplers: Exercises are designed for the unique demands of BJJ—not generic PT protocols designed for sedentary patients.
It's Time-Tested: Over 500 athletes have used this system. The average recovery time is 2-3 months for full resolution, even for chronic injuries others couldn't fix.
FAQ
FAQ
FAQ
Common Questions—
Start here.
Can I train during Phase 1?
Yes, with modifications. We reduce painful activities while maintaining training intensity in areas that don't aggravate symptoms. Complete rest is rarely necessary.
What if I skip Phase 2?
You'll very likely re-injure. We've seen this pattern hundreds of times. Phase 2 is non-negotiable.
How do I know when to progress between phases?
We monitor specific markers: Phase 1 → 2: Pain reduced 85%+, normal range of motion restored Phase 2 → 3: Full strength return, passing all movement tests, training at 100% intensity pain-free for 2+ weeks
What if I'm already doing PT?
The 3-Phase System can integrate with other treatment. However, most athletes come to us after traditional PT failed because it stopped at Phase 1.
Do I need to keep doing Phase 3 forever?
The time investment is minimal (10-15 minutes, 3x/week) and prevents re-injury. Most athletes happily maintain this because they never want to be sidelined again.
Can I train during Phase 1?
Yes, with modifications. We reduce painful activities while maintaining training intensity in areas that don't aggravate symptoms. Complete rest is rarely necessary.
What if I skip Phase 2?
You'll very likely re-injure. We've seen this pattern hundreds of times. Phase 2 is non-negotiable.
How do I know when to progress between phases?
We monitor specific markers: Phase 1 → 2: Pain reduced 85%+, normal range of motion restored Phase 2 → 3: Full strength return, passing all movement tests, training at 100% intensity pain-free for 2+ weeks
What if I'm already doing PT?
The 3-Phase System can integrate with other treatment. However, most athletes come to us after traditional PT failed because it stopped at Phase 1.
Do I need to keep doing Phase 3 forever?
The time investment is minimal (10-15 minutes, 3x/week) and prevents re-injury. Most athletes happily maintain this because they never want to be sidelined again.
Can I train during Phase 1?
Yes, with modifications. We reduce painful activities while maintaining training intensity in areas that don't aggravate symptoms. Complete rest is rarely necessary.
What if I skip Phase 2?
You'll very likely re-injure. We've seen this pattern hundreds of times. Phase 2 is non-negotiable.
How do I know when to progress between phases?
We monitor specific markers: Phase 1 → 2: Pain reduced 85%+, normal range of motion restored Phase 2 → 3: Full strength return, passing all movement tests, training at 100% intensity pain-free for 2+ weeks
What if I'm already doing PT?
The 3-Phase System can integrate with other treatment. However, most athletes come to us after traditional PT failed because it stopped at Phase 1.
Do I need to keep doing Phase 3 forever?
The time investment is minimal (10-15 minutes, 3x/week) and prevents re-injury. Most athletes happily maintain this because they never want to be sidelined again.
Get started
Get started
Get started
The 3-Phase System is how we ensure lasting results. No quick fixes. No shortcuts. Just systematic, proven rehabilitation that gets you back to training stronger than before.
What Happens Next
Book a Free 15-Minute Discovery Call - We'll discuss your injury and explain which phase you'd start in
Schedule Your Initial Evaluation - 90-minute assessment where we determine your specific Phase 1 protocol
Start Your Recovery Plan - Receive your personalized 3-phase treatment plan and start making progress immediately
