Honestly, this is the first and last knee programme you'll ever need. It's tiered and progressive, meaning there are standards to hit before moving onto the next phase so you know exactly if you're ready to handle more or not. As the phases progress, so too does the complexity of the movements. You'll go from barely being able to walk down the stairs (if that's your start point) to running and jumping with confidence. You can use this programme as a 'plug and play' into any of your other training. You can plug the programme in as two or three sessions around the rest of your gym work so it works perfectly alongside whatever else you're doing.

If you're unsure of how to build it all together, check out my other programmes on my page.

See the standards below and find your entry point:


No pain and ability to complete normally:

Phase 1:
Deceleration: walk down stairs, single leg hop land, lateral hop
Force production: seated knee extension, 6 inch step up

Phase 2:
Deceleration: 90 degree bodyweight squat, 12 inch box step off into squat
Force production: 50% bodyweight on the leg extension 8 reps, side lunge with 25% bodyweight

Phase 3:
Deceleration: 120 degree bodyweight squat, max height squat jump and land, single leg bounds
Force production: 100% bodyweight leg extension for 8 reps, 90 degree hip flexion lift off, couch stretch