Zach Colls

Coach
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.

Features
7 sessions per week
Must use App app to view and log training
Program Training
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Decrease Knee Pain
Over the duration of this program, your knee pain will progressively lessen - as this program has been designed and tested to properly load the lower extremity over the duration of 14 weeks in a progressive manner.
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Get stronger
Inevitably, if you stick with the duration of this program, both your muscles and tendons are going to get stronger with the loading design
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Improve tendon health
This program is designed to most notably help improve the health of your patella and quad tendon through progressive loading
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Improve mobility
In conjunction with the lower body knee-focused loading program, I have included 2 lower body mobility days to complete each week to help enhance overall lower extremity joint health
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Become more functional
Let’s face it, if you have knee pain (or really any joint pain for that matter), our performance is going to be hindered. This strengthening regimen will help us properly load the lower extremities in order to improve overall function.
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 7 days per week
Daily programming - 3 days of lower body loading, conditioning included, 2 days of guided mobility and 2 days of full body stretching
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Recommended
Leg Press​Leg ExtensionSquat RackDumbbells or kettlebellsBarbell or safety barBox or bench
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Saturday
Week 1 Day 7

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

Knee Pain Program