Pain Free Knees in 8 Weeks: Training by Anthony Agtarap in TrainHeroic

Engineered Bodies Strength & Conditioning

General Fitness, Strength & Conditioning, Endurance
Coach
Anthony Agtarap

Do you experience knee pains after hiking downhill? 

Perhaps you suffered a knee injury while playing a sport and it still causes you pain that prevents you from levelling up in your sport.

Are you tired of doing corrective, rehab exercises that don't work and waste your valuable time?

This 8-week program is designed specifically to identify and address ALL weaknesses that are the main cause of your chronic knee pains. The exercises in this program have been made popular by @kneesovertoesguy (Ben Patrick) and designed by ATG Endorsed Strength Coach and founder of Engineered Bodies @anthony.agtarap. 

The program progressively overloads over 8-weeks and you control the progressions, loading intensity, and volume based on your level. 

We have helped hundreds of Engineered Bodies members online and in-person overcome chronic knees pains using this same 8-week program so we're confident you too will find success following the guidelines and progressions we provided for you.

Imagine what you could do with pain-free knees? Start today and improve your knee's ability with our program.

Follow @engineeredbodies for daily tips and programming advice.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Bulletproof your knees
Prevent knee pain by improving joint ROM and increasing resilience of soft tissue surrounding your knees
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The Right Progressions For YOU
If you can walk, then there is a progression that you can do to start to improve you joint ROM and increase the strength of the soft tissues around your knee joint
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For ALL Ages
Train to improve your knees no matter what age you're starting at!
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Perfect For High Level Athletes Too
This program has been used by Team Canada, 2016 Olympic Games Beach Volleyball athletes to create pain-free bulletproofed joints and soft tissues.
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Minimal Equipment Required
This Pain-Free Knees program can be executed with minimal equipment and can be trained without access to a gym.
Features
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Programming 5 days per week
Daily mobility, strength, and conditioning that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Programs delivered through PDF & EXCEL spreadsheets is dated. Every workout is delivered through TrainHeroic so you can log and track your progress
Equipment
Recommended
This entire 8-week program can be done with body weight only however for the best results // you will want to have the following equipment:slant board (no more than 30-deg incline)dumbbellssled to drag with appropriate harness. You can replace the sled with backwards running uphill 
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

CARs - HIP (quadruped)

3 x 5

B

CARs - Knees & Ankles

3 x 5

C

FRC - Half 90 PAILs/RAILs

2 x 1

D

Patrick Step Up

3 x 15

E

ATG Split Squat

3 x 15

F1

Tibialis Anterior Raises

3 x 20

F2

Calf Raise Variations

3 x 20

Monday
Week 1 Day 2

A

CARs - Neck & Thoracic Spine

3 x 5

B

CARs - Scapulae & Shoulders

3 x 5

C

Wall Supported T-Spine Mobility

2 x 50

D

Wrist drills

1 x 10

E

FRC - Sleeper Stretch PAILs/RAILs

2 x 2

F

Jefferson curl

3 x 10

Tuesday
Week 1 Day 3

A

Reverse Sled

3 x 2:00

B1

Pike Arches

2 x 5

B2

Crab Push-Ups

2 x 10

B3

LPS - Pancake Stretch

2 x 10

C

Side Plank with Hip Abduction

3 x 0:30

D

Toe touches

3 x 15

E1

Tibialis Anterior Raises (Loaded)

3 x 10

E2

FHL calf raise

3 x 15

Wednesday
Week 1 Day 4

A

CARs - HIP (quadruped)

3 x 5

B

CARs - Knees & Ankles

3 x 5

C

FRC - Half 90 PAILs/RAILs

2 x 1

D

VMO: Positional Isometrics

4 x 1:00

E

Couch Stretch (Hip Flexors)

2 x 1:00

Thursday
Week 1 Day 5

A

CARs - Neck & Thoracic Spine

3 x 5

B

CARs - Scapulae & Shoulders

3 x 5

C

T-Spine Mobility & Spine Circles

50, 10, 10

D

Wrist drills

1 x 10

E

FRC - Sleeper Stretch PAILs/RAILs

2 x 2

F

Back Extension

3 x 12

G1

Tibialis Anterior Raises

3 x 20

G2

KOT calf raise

3 x 15

Coach
coach-avatar Anthony Agtarap

Founder of Engineered Bodies Strength & Conditioning. CSCS, NCCP Weightlifting Club Coach, FRCm, FRA, Kinstretch, FMS, TPI-FP3, plus many other things that don't have certifications.

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Make pain-free knees your New normal

Knee pain doesn't have to be something you have to live with. Take control and start the process of eliminating your knee pain TODAY

Get Pain Free Knees in 8 Weeks
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FAQs
I have knee pain, can I start this program?
YES! All movements have progressions that ANYONE can do, no matter if you currently experience knee pains. Simply follow the guidelines in the instructions and start training at your level. Over time your body will adapt and you will progress to the next step. One step at a time.
What age is this program suitable for ?
This program is suitable for any individual at any age who experiences knee pain. Coaches who train youth athletes can incorporate elements of this program to bulletproof their athletes and prepare their joints and soft tissues for more intensity work loads.
The Proof
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Verified Athlete

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Verified Athlete

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verified-athlete-avatar Angus

Soccer Player

Verified Athlete

"I believe that this custom programming proved to be extremely helpful in rehabilitating my knee"

Pain Free Knees in 8 Weeks