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ACL RETURN 2 SPORT PROGRAM

Big Cat Performance

Coach
Caleb Coe

Attention athletes looking to return to sport after an ACL tear, this program is designed specifically for you! I am a physical therapist who specializes in ACL return to sport and rehab. I combine my experiences as a certified strength coach and the latest research to prepare you for sport and decrease your risk of re-injury. This program is designed to make you faster, stronger, more confident, and more resistant to injury.

There are 5 workouts per week. Two strength/power gym sessions. A sport specific/agility session. And two optional mobility/recovery workouts.

Here is a list of requirement to get the most out of this program.

  1. 4-6 months out of surgery
  2. 70-80% quad strength

  3. Has already done some running and cutting with a certified professional.
  4. Feels fairly confident running and changing direction.
  5. Range of motion is normal.
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Improve Speed & Agility
This program puts you in positions where you have to improve your agility that actually translates to the game.
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Decrease Risk Of Re-Injury
We use a combination of the latest ACL research and our5 years experience of working with athletes to create a program that decreases your risk of re-injury.
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Improved Confidence
Too many ACLers return to sport without feeling confident in their knee. This program will improve your confidence to be able to handle the demands of your sport.
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Return Better Than Before
50% of ACL patients do not return to their pre-injury levels. This program is designed to help you return to your sport BETTER than your pre-injury levels
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on an app.
Equipment
Required
A partner on speed days // Commercial gym access // Basketball court or room to sprint
Recommended
A partner on other lift days
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Sample Week
Week 1 of 16-week program
Sunday
Heavy Day

A

Partner Reaction Squat/Lunge/SL Squat

1 x 10

B

Pogo For Height

3 x 10

C1

Lateral Reactive Bound

3 x 5

C2

Lateral Foot/Tibial Rotations

3 x 20

D

Rock Paper Scissors Race

1 x 6 @ 25

E1

ECC TBDL

5 x 5

E2

Reactive Jump

5 x 5

E3

Weighted SL Calf Raise

3 x 8

F1

ECC DB Split Squat

2 x 8

F2

Foam Roller Hamstring Curl

2 x 15

F3

Star Plank Lift

2 x 8

Monday
Mobility/Recovery Session

A

ISO Lunge

1 x 1:00

B

ISO SL Stand

1 x 2:00

C

Glute Stretch

D

Couch Stretch

E

Ankle DF PAILS/RAILS

F

Adductor Hip Circles

Tuesday
Sport/Agility Day

A1

Sport Specific w/ Stroop

3 x 0:45

A2

Floating Heel Balance

3 x 0:30

B1

Figure 8 Vector Progression

5 x 0:20

B2

SL RDL Rotations

3 x 10

C1

Partner Reaction Lateral Shuffle COD

5 x 2

C2

EC DL Jump/SL Landing

5 x 3

Wednesday
Mobility/Recovery Session

A

ISO Lunge

1 x 1:00

B

ISO SL Stand

1 x 2:00

C

Glute Stretch

D

Couch Stretch

E

Ankle DF PAILS/RAILS

F

Adductor Hip Circles

Thursday
Power Day

A

Partner Reaction Squat/Lunge/SL Squat

1 x 10

B

Pogo To Jump w/ Neuro

3 x 0:20

C1

Skip For Height

3 x 5

C2

Lateral Foot/Tibial Rotations

3 x 20

D1

Box Squats

5 x 3

D2

Seated Box Jumps

5 x 3

D3

Seated Calf Raises

3 x 12

E1

Zercher FFE Split Squat

2 x 8

E2

Partner Banded Nordic Curls

2 x 8

E3

Copenhagen Hip Lift

2 x 8

Coach
coach-avatar Caleb Coe

Caleb is Doctor of Physical therapy and Strength Coach. He is passionate about working with helping injured and healthy athletes get more athletic and stay injury free. He has worked with many athletes from post op day 1 to full return to sport. He is passionate about ACL tears because he has seen how many athletes do not get the proper rehab.

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DON'T GUESS IF YOU ARE READY. KNOW YOU ARE READY.

This program will give you the confidence to be your best.

Get ACL RETURN 2 SPORT PROGRAM
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FAQs
How long is the program?
16 weeks!
When should I start??
We recommend checking with your PT too in advance. 1. 4-6 months out of surgery 2. >70-80% quad strength 3. Has already done some running and cutting with a certified professional. 4. Feels fairly confident running and changing direction. 5. Range of motion is normal.
ACL RETURN 2 SPORT PROGRAM