ACL Return - Run/Jump/Land

Kauffman Coaching

Strength & Conditioning, Endurance

Coach

Megan Kauffman

This program is designed for individuals returning from an ACL injury and have begun running and jumping. It is designed to build up lower body strength, coordination, and balance to get you back out playing sport as soon as you can! There are 3 gym sessions per week, each have a focus on developing an aspect of balance, landing mechanics, and lower body strength. The program also includes 2 run sessions per week designed to gradually build up your load and strength. As you progress through the program you will be exposed to small doses of landing absorption and change of direction, this will help to not only build up your strength and control but also your confidence!

Please check with your physio/medical team before beginning this program

PLEASE NOTE: Price in $USD

$72

Get ACL Return - Run/Jump/Land

Science based programming

This programs has been designed using my background in sport science and industry experience in strength & conditioning. It contains fundamental movement patterns to help you get back running and jumping! It has been designed with physiotherapist guidance.

Features

Access to your coaches

Ability to message your coach via the program chat!

Programming 5 days per week

This program includes 3 key gym sessions each with a focus on landing mechanics and lower body strength, as well as 2 runs building up your load.

Exercise Video Guidance

Instructional videos to make execution easy

Delivered through TrainHeroic

Your program delivered right to the palm of your hand via the TrainHeroic app!

Equipment

Required

Barbell, DB's, resistance bands, trap bar, cable machines

Sample Week

Week 1 of 12-week program

Sunday

Welcome - how to use the app

Welcome!

Monday

Block 1; Week 1 Day 1

Bike

1 x 5:00

Banded TKE

2 x 10

Single Leg Wall Drive

2 x 6

Drop landing

3 x 5

Back Squat to Box

3 x 8

BB RDL

3 x 8

Seated DB Shoulder Press

3 x 10

1-Arm DB Row

3 x 10

Leg Extension

3 x 20

Standing Cable Rotations

3 x 10

Tuesday

Run 1

Run-Specific Warm-Up

1 x 8:00

Run

3 x 500

Wednesday

Week 1 Day 2

Bike

1 x 5:00

Speed Ladder

2 x 5

Side Shuffle

2 x 2

Single Leg Box Jump

3 x 5

Hex Bar Deadlift

3 x 8

Lateral Lunge

3 x 8

Bench Press

3 x 8

Seated Cable Row

3 x 10

Prone Machine Hamstring Curl

3 x 12

Overhead March

3 x 12

Friday

Week 1 Day 3

Bike

1 x 5:00

Lateral drop landing

2 x 2

Triple Hop

2 x 2

Med Ball Rotational Throw

3 x 5

DB Step Up

3 x 8

Hip Thrust

3 x 8

Incline DB Bench Press

3 x 10

Chin-Up

3 x 6

Leg Extension

3 x 8

Single Leg Glute Bridge

3 x 10

Dead Bug

3 x 10

Saturday

Run 2

Run-Specific Warm-Up

1 x 8:00

Run

6 x 100

Run

6 x 100

Coach

More from Kauffman Coaching

Megan Kauffman

I have worked with an array of athletes in the strength & conditioning industry from team sports like volleyball and basketball to individual sports like track and swimming. For the last 3 years I have been the head of High performance at West Perth football Club - WAFLW. I currently play AFLW for the Fremantle Dockers and have developed a speciality in strength and conditioning for AFL.

Time to bulletproof yourself!

You've done the hard work getting through rehab, the lonely hours in the gym and the many physio appointments. Let's get to work building your strength back up and unleash your athletic potential!

Get ACL Return - Run/Jump/Land

FAQs

How do I get the program?

Once you've selected to purchase the program you will be prompted to download the free app: TrainHeroic. You will create an account and from there you will be able to select the date in which you want to start training. You will have access to the program for a year on your training calendar!

What if I get sick or miss a session?

No worries! You get this program on your calendar for a year, so you can choose to come back to where you were up to or start from the beginning of the program if you missed multiple weeks. It's completely up to you!