PREHAB_COACH
Coach
Diego Goncalves
Features
0 sessions per week
Must use App app to view and log training
Team Training
0 sessions per week
Must use App app to view and log training
Team Training
Restore quad symmetry
The single biggest predictor of ACL re-injury isn't bad luck — it's a quad that's still 10% weaker than the healthy side. The Club rebuilds quad symmetry through progressive loading, eccentric work and unilateral training. You stop running on a chain with a weak link.
Build eccentric tolerance
The eccentric phase is where most ACL re-injuries happen — decelerations, cuts, landings. The Club trains your body to absorb force, not just produce it. Heavy slow eccentrics, controlled tempo work, deceleration patterns — built in every level.
Reintroduce plyometrics progressively
Plyometric work isn't optional for return to sport — but most programs skip it or rush it. The Club builds you back: slow-SSC first (single-leg hops, low contact time), then reactive, then sport-specific. Progressive, structured, safe.
A program adapted to your phase
Three Levels — Foundation, Build, Reactive — matched to where your body is today. I personally assign your Level by DM when you join. You progress only when the tests say you're ready. The program meets you, not the other way around.
Reviewed by sport medicine
The Club's framework is reviewed by Dr Lisa Mebarki, sport medicine physician working with Monaco basketball and OGC Nice football. Every progression respects clinical logic. Trust the plan, trust the work.
Features
Programming 6 days per week
A structured 6 sessions/week protocol covering knee health, strength, eccentric tolerance, and progressive jump reintroduction.
Exercise Video Guidance
Demonstration video for every exercise + key cues to nail the execution that protects the knee.
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Welcome to the ACL club (Read This First !)
Monday
How to Keep Your Calendar Clean
Monday
Your Weekly Rhythm in The Club
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
Start My 7-Day Free Trial
FAQs
Who is this program for?
Who is this NOT for?
What equipment do I need?
What if I want to go further after these 3 weeks?
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.
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.
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.
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.
Join Your Virtual Gym
The ACL Club
The ACL Club
The ACL Club
When you join a team you’re getting more than programming, you’re joining an online community.
The ACL Club
The ACL Club
The ACL Club
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