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RTP Intro - ACL

PREHAB_COACH

Strength & Conditioning
Coach
Diego Goncalves

Most ACL programs end where the real work begins.

You've done the rehab. Strength is back. You can squat, you can run. But something still feels off when you try to play.

This 3-week protocol is built for that exact moment — the gap between "cleared" and "ready".

What you'll work on:

→ Quad strength symmetry under quality movement

→ Eccentric tolerance for cutting and decelerating

→ Slow-SSC introduction (single-leg hops, low contact time)

→ Confidence under sport-specific load

Built from the same framework I use with pro athletes back from ACL — including basketball players, sprinters, and dancers.

Not a rehab program. The bridge between rehab and your sport.

$30
Get RTP Intro - ACL
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Close the gap between rehab and sport
Most ACL programs stop too early. You're cleared, but your body isn't ready for the demands of your sport. This protocol builds the missing bridge — so you stop wondering if you're ready, and start knowing.
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Restore quad symmetry under real move
Quad strength on a machine isn't quad strength under a cut, a jump, or a deceleration. We rebuild your quad's force production in the patterns your sport actually demands — not in isolation.
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Build eccentric tolerance for cuts
Re-injury rarely happens during pure strength work. It happens when you decelerate, cut, or absorb impact. We train your knee to handle high eccentric loads progressively — the missing piece in most rehab programs.
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Reintroduce jumps with smart progression
Slow-SSC before fast-SSC. Bilateral before unilateral. Low contact time before reactive. We progress jump training in the order your tendons and confidence actually need — not in random order.
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Train the framework I use with pros
The same Progressive Loading framework I apply with pro basketball players, sprinters, and Olympic medalists. Adapted to give you a clear, structured path from cleared to confident — in 3 weeks.
Features
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Programming 6 days per week
A structured 6 sessions/week protocol covering knee health, strength, eccentric tolerance, and progressive jump reintroduction.
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Exercise Video Guidance
Demonstration video for every exercise + key cues to nail the execution that protects the knee.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Plates // Resistance Bands // BFR cuffs // Box // Foam Roller
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Sample Week
Week 1 of 3-week program
Sunday
LEVEL

A1

Passive Knee Extension - KB Hanging

1 x 3:00 @ 17.64 kg

A2

Assisted Heel Slide

1 x 15

A3

Patella Mobilisation

1 x 25

B

Quad Activation - w/ NMES

1 x 0:05

C1

Single Leg Calf Raise

3 x 25 @ 8.82 kg

C2

Knee CARs (loaded) - prone

2 x 2:00

C3

Knee CARs (loaded, Flexion biais) - prone

2 x 1:30

C4

Tibial IR - w/ resistance band

2 x 50

Sunday
QUICK FIX - NMES

A1

Leg Extension Hold w/ NMES

3 x 5:00

A2

Ankle Ev / In Iso Hold - seated

3 x 20

Monday
QUICK FIX (BFR)

A1

Circuit BFR (straight leg)

3 x 7:30

A2

Jefferson Curl Pulse - w/ KB

A3

KB Deadlift - bench assisted

Monday
CIRCUIT A

A1

TKE ISO Hold (loaded) - supine

1 x 45

A2

Hip ADD (loaded) - side lying

1 x 45

A3

TKE Hold - in single leg balance

1 x 45

A4

Hip Flexion Tantrum - supine

1 x 45

B1

Groin Squeeze - seated, w/ KB

B2

Hip ABD Iso Hold - seated

B3

TKE Calf Raise

B4

TRX Assisted Squat

B5

TKE Hold - in single leg balance

B6

Hamstring Eccentric Stretch - w/ slide

B7

Elephant TKE

B8

Pelvic Drop Control Drills

Tuesday
QUICK FIX - NMES

A

Leg Extension Hold w/ NMES

B1

Hip ABD (loaded) - standing

B2

Copen Plank - on hand

B3

Hard Roll - w/ yoga block (ACL)

B4

Crunch iso Hold (Transverse)

Tuesday
KNEE HEALTH (AT HOME)

A1

Passive Knee Extension (loaded) - prone

1 x 3:00 @ 8.82 kg

A2

Assisted Heel slide (knee flexion) - w resistance band

3 x 12

B

TKE (loaded) w/ KB

3 x 3:00 @ 17.64 kg

C

Passive Knee Extension (loaded) - seated on bench

1 x 5:00 @ 17.64 kg

Wednesday
CIRCUIT B

A1

Copen Plank - on hand

A2

A March Drill - w/ OVH Plate

A3

Single Leg KB Swing - Wall Assisted

A4

Resisted Walk (Sled Push) - on treadmill

A5

Assisted TKE Split Squat

A6

Backward Walking (loaded)

A7

Barbell Glute Bridge Iso Hold

A8

SL Hip Flexion Plank

Wednesday
QUICK FIX (BFR)

A1

Circuit BFR (straight leg)

3 x 7:30

A2

Jefferson Curl Pulse - w/ KB

A3

KB Deadlift - bench assisted

Thursday
QUICK FIX - NMES

A1

Leg Extension Hold w/ NMES

A2

Wall Sit (groin squeeze)

Thursday
KNEE HEALTH (AT HOME)

A1

Passive Knee Extension (loaded) - prone

1 x 3:00 @ 8.82 kg

A2

Assisted Heel slide (knee flexion) - w resistance band

3 x 12

B

TKE (loaded) w/ KB

3 x 3:00 @ 17.64 kg

C

Passive Knee Extension (loaded) - seated on bench

1 x 5:00 @ 17.64 kg

Friday
CIRCUIT C

A1

Reverse Hyppers - on GHD

A2

Ski Erg (short)

A3

Straight Leg Lateral Walk

A4

MB Hip Throw (Hinge biais)

A5

Rower

A6

SL Hip Thrust Hold - w/ Yoga Block

A7

Dead Bug Breath (loaded) - w/ Pulley

A8

Side Trunk Hold - In GHD

Friday
QUICK FIX (BFR)

A1

Circuit BFR (straight leg)

3 x 7:30

A2

Jefferson Curl Pulse - w/ KB

A3

KB Deadlift - bench assisted

Saturday
CONDITIONNING

A

Treadmill Walk - w/ BFR

Coach
More from PREHAB_COACH
coach-avatar Diego Goncalves

Return-to-Play specialist with 12 years at AS Monaco Basketball. Building protocols for pro athletes — basketball players, sprinters, dancers, Olympic medalists. Closing the gap between "cleared" and "ready to perform".

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Stop wondering if you're ready. Build the proof.

You've been patient. You've followed the protocol. You're cleared. But you and your body both know there's still a gap. This is the bridge — the same one I build with pro athletes coming back from ACL. 3 weeks. Clear structure. No guesswork. Just the work

Get RTP Intro - ACL
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FAQs
Who is this program for?
Athletes 3+ months post-ACL surgery who completed structured rehab and feel "physically ready but mentally not yet". You should be cleared to load by your medical team and able to squat / run pain-free.
Who is this NOT for?
Athletes still in early rehab (0-3 months post-op), with active swelling or pain, or without medical clearance to load. If that's you, complete your rehab first — then come back for the bridge.
What equipment do I need?
Required: barbell, plates, resistance bands. Recommended: BFR cuffs (for blood flow restriction work), a box for jumps, and a foam roller. If you train at a regular gym, you have everything you need.
What if I want to go further after these 3 weeks?
This program is designed as the bridge — to bring you from "cleared" to "ready". If you want personalized progression, ongoing support, and sport-specific return-to-play work, you can DM "RTP" on Instagram (@prehab_coach) for a free 15-min consultation.

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