Free Guide: Sprint Again After a Knee Injury

If you've been cleared but you still haven't really opened up and run, you're not alone. That's where most people stall out. Lifting feels okay, walking feels okay, and then there's this quiet voice that says don't go full speed yet. I get it. Sprinting asks something different from your knee than anything else does, because every stride is a landing you have to catch, and it's usually the thing people avoid the longest.

I've torn the ACL in my right knee four times and I don't have one in there now. It took me a long time to trust that leg at full speed again, and the work in this guide is what got me there. I sprint, cut, jump, and ski, and I don't think about the knee while I'm doing it. Two days a week, nine movements. One day in the gym building the strength, one day on the field putting it into the ground.

Inside You'll Find:

• The whole two-day routine, nine movements with sets, reps, rest, and a video demo so you can see exactly how each one should look

• Gym day: power cleans, heavy squats, jump squats, eccentric Nordics, and the warm-up order I'd want you to follow before any of it

• Field day: broad jumps, lateral bounds into a single leg landing, sled sprints, and then the sprint

• A 4-week build, so you know what to change in weeks 3 and 4 instead of guessing at it

• How I decide a knee is actually ready to sprint, which is a different thing than being cleared

• What to do when the knee gets cranky on you, and how to tell a normal day from too much

• The gear you'll need. A barbell, a sled, dumbbells and about 30 meters of grass/turf covers most of it.

Don't just take my word for it...