Zach Colls
The is a 14-week program specific for knee pain. The emphasis of this program is properly loading the patella and quad tendons with heavy, slow resistance. There are 3 main loading days for the knee - with the primary exercises being performed with an eccentric emphasis along with an isometric hold. I have included additional full lower body lifts along with lower body mobility days. Many people give up on joint-specific programs (notably tendon issues) after a few weeks, as they do not see immediate results. Do not expect immediate pain relief in this program, as tendons take time to heal (~12 weeks). The conditioning circuits do not need to be performed, this option was included in case you’d like to add-in. Plyometrics have been left out due to variable severities of knee pain, individual goals, and variable progression timelines. Give ~6-8 weeks before implementing plyometrics.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 10
B1
Single Leg Leg Press
3 x 10
B2
Single-Leg Landmine RDL
3 x 10
C1
Leg Extensions
3 x 10
C2
Nordic Hamstring Curls
3 x 3
D1
Calf Raises on Leg Press
3 x 12
D2
Tibialis Anterior Raises
3 x 12
E1
Sled Pull
4 x 100
E2
Kettlebell Swings
4 x 10
Prep
F
Lower Prep Work (Knee Pain)
Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes
CARs
A
2x10 each: Hip CARs Knee CARs Ankle CARs
90/90s
B
2x10 each: 90/90 Hip External Rotation 90/90 Hip Internal Rotation 90/90 Hip Switch + Reach 90/90 Shin Box Raise + Reach
Slides
C
2x10 each: Hip Flexor + Hamstring Dynamic Slides Adductor Dynamic Slides
Prep
D
Banded Hip Mobilizations
2 x 10 Each: Banded Anterior Hip Mobilization with Movement + Groin Opener Banded Lateral Hip Mobilization with Movement + Thoracic Rotation (Inner + Outer Arm) Banded Inferior Hip Mobilization with Movement Banded Posterolateral Hip Mobilization with Movement
Hip/Ankles
E
2x10 each: 3-Way Half-Kneeling Hip Opener Hamstring Sweeps (Supine w/ strap) Banded Ankle Mobilization with Movement
Prep
F
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
A
Rear Foot Elevated Split Squat
3 x 10
B1
Leg Press
3 x 10
B2
Single Leg Loaded Bridges
3 x 10
C1
Leg Extensions
3 x 10
C2
Prone Hamstring Curls (banded)
3 x 10
D1
Seated Calf Raise
3 x 12
D2
Tibialis Anterior Raises
3 x 12
E1
Sled Push
4 x 100
E2
Ball Slams
4 x 10
Prep
F
Lower Prep Work (Knee Pain)
Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes
Prep
A
Lower CARs
2 x 10 Each: Quadruped Hip CARs Knee CARs Closed Chain Ankle CARs
Prep
B
Banded Hip Mobilizations
2 x 10 Each: Banded Anterior Hip Mobilization with Movement + Side Bend Reach Banded Lateral Hip Mobilization with Movement + Thoracic Rotation (Inner + Outer Arm) Banded Inferior Hip Mobilization with Movement Banded Posterolateral Hip Mobilization with Movement
Prep
C
Hip Openers
2x10 Each: Hip Flexor/Lat Opener to Hamstring Kickback Adductor Rockback + Kickstand Rotation Pry Stretch + Double Rotation
Prep
D
90/90 CARs
2 x 10 Each: 90/90 Hip Lift + Heel Clicks 90/90 Front Leg CARs
Hip Rotator Lifts
E
2 x 10 Each: Kneeling Hip Internal Rotation Lift-Off on Bench Kneeling Hip External Rotation Lift-Off on Bench
Prep
F
End Range Work & Ankle Mob
2 x 10 Each: Kneeling Hip Abduction Lift-Off Half-Kneeling Hip Flexion Lift-Off Quadruped Hip Extension Lift-Off Half-Kneeling Hamstring + Hip IR/ER Lift-Overs Banded Ankle Mobilization with Movement (10 Oscillations + 10 second hold on last rep)
Prep
G
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
A
Trap Bar Deadlift
4 x 6
B1
Loaded Reverse Step-Downs
3 x 10
B2
Barbell Bridges
3 x 10
C1
Leg Extensions
3 x 10
C2
Physioball Hamstring Curls
3 x 10
D1
Single-Leg Loaded Calf Raises
3 x 12
D2
Tibialis Anterior Raises
3 x 12
E1
Lateral Sled Pull
4 x 100
E2
Single Arm Kettlebell Swings
4 x 10
Prep
F
Lower Prep Work (Knee Pain)
Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes
Prep
A
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
Prep
B
Upper Stretching.
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch
Prep
A
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
Prep
B
Upper Stretching.
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch
