Kneehab 101: The 12-Week Knee Strength Program
$19
If your knees ache on stairs, on hills, or on day two of a ski trip, this is the program I'd hand you. It's the twelve weeks I've used to get my own knees back after four ACL tears, and it's where I start most of my clients, whether you're coming back from injury or getting ahead of it.
You train three days a week, about 45 minutes a session. The first four weeks build the base with bodyweight, slow tempos, and isometrics. Weeks five through eight add load. Weeks nine through twelve go heavy and bring in a little jumping, so your knees are ready for hiking, skiing, and running again. You test your knees in week one and again in week twelve, and you'll see exactly what changed.
Every session is written out for you: sets, reps, tempo, effort, and rest for each week, with easier weeks built in so you don't run yourself into the ground. Every exercise has a video demo you can tap, a cue, an easier version, a harder version, and a swap you can do at home with a backpack and a stair.
What you get:
Three training blocks that build on each other, weeks 1 to 12
Four simple self-tests in weeks 1, 6, and 12, with a card to write them on
58 video demos, one for every exercise
A cue, an easier version, a harder version, and a home swap for every movement
Printable logs and a 12-week calendar
The rules I use for pain during and after training, so you always know when to push and when to back off
One honest note: this isn't for the first weeks after surgery, or for a knee that locks, gives way, or swells overnight. Finish your doctor's or PT's plan first, and this will be here when you're cleared.
PROGRAMS THAT WORK.
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