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The ACL Club

PREHAB_COACH

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.

The ACL Club is built for that exact gap — between "cleared" and "ready." Cleared isn't ready. We bridge the gap.

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 my pro athletes back from ACL — reviewed by Dr Lisa Mebarki, sport medicine physician (Monaco basket / OGC Nice).

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

$79 / mo
Start My 7-Day Free Trial
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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.
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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.
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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.
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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.
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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
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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
Recommended
BFR cuffs // Box // Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
1/ Welcome (Read This First !)
Monday
2/ Your Weekly Rhythm
Monday
3/ How to Level up !
Monday
4/ Ready For Sport ?
Tuesday
LEVEL 3

A1

Back Squat (iso hold focus)

5 x 3 @ 60, 70, 85, 85, 85 %

A2

Continuous Box Jump

4 x 2

B1

Ankle Iso Push (ACL Club)

2 x 2 @ 5

B2

DL Lateral line Pogo

3 x 20

C1

Hip Thrust - barbell

4 x 5 @ 70 %

C2

High Depth Jump

4 x 3

C3

Dynamic Spring Ankle - position 7/8

2 x 20

D1

Step Up Hip Lock

3 x 5 @ 22.05 kg

D2

Hip Airplane (SL RDL) - w/ KB, wall @ssisted

3 x 4 @ 17.64 kg

D3

Knee Iso Push (rear leg)

3 x 20

Tuesday
L1_CA (Activate)

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

3 x 20 @ 17.64 kg

B2

Hip ABD Iso Hold - seated

3 x 20

B3

TKE Calf Raise

3 x 12

B4

TRX Assisted Squat

3 x 5

B5

TKE Hold - in single leg balance

3 x 20

B6

Hamstring Eccentric Stretch - w/ slide

3 x 5

B7

Elephant TKE

3 x 20

B8

Pelvic Drop Control Drills

3 x 8 @ 8.82 kg

Tuesday
L2_CA

A1

Wall Sit (stag stance) - w/ barbell

40, 30, 20 @ 22.05, 44.09, 66.14 kg

A2

Dyn Copen Plank (advanced)

3 x 8

A3

Med Glute Hip Thrust

3 x 12 @ 22.05 kg

B1

Soleus Iso Push - 1/2 kneeling

2 x 2 @ 5

B2

Heel Elevated Front Squat

3 x 5 @ 55.12 kg

B3

DEADLIFT (Eccentric Focus) - w/ KB, on step

3 x 5 @ 52.91 kg

C1

Reverse Hyppers (loaded) - on bench

3 x 12 @ 17.64 kg

C2

Backward Walking (loaded)

3 x 30 @ 55.12 kg

C3

Resisted Walk (Sled Push) - on treadmill

3 x 20

D1

Ankle & Hip IR

3 x 40

D2

SL Calf Raise

3 x 25

D3

Hamstring Eccentric (fast) - supine

3 x 8

Wednesday
L1_BFR

A

Circuit BFR (straight leg)

2 x 7:30

Wednesday
L2_BFR

A

Circuit BFR (level 2)

2 x 10:00

Wednesday
L1_KH (knee health)

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
L2_KN

A1

Knee Extension stretch + Pails

1 x 120

A2

Wall assisted Sissy Squat

3 x 8

A3

Knee Extension Pulse - in incline bench

3 x 20

A4

Knee Flexion PR Hold (loaded) - w/ pulley

A5

The Glider (ACL)

A6

SL Glute Bridge Hold

2 x 30

Wednesday
L3_KH (example)

A1

RPR Wake Up Drill

1 x 2:30

A2

QL Hovers

3 x 30

A3

Hip Adduction ENG - w/ slide

3 x 5

A4

Dead Bug Advanced (hip flexor iso push) - w/ swiss ball

3 x 30

A5

Heel elevated Pistol Squat - TRX assisted

3 x 4

Thursday
L1_CB (Reloading)

A1

Copen Plank - on hand

3 x 20

A2

A March Drill - w/ OVH Plate

3 x 20 @ 22.05 kg

A3

Single Leg KB Swing - Wall Assisted

3 x 12 @ 17.64 kg

A4

Resisted Walk (Sled Push) - on treadmill

3 x 30

A5

Assisted TKE Split Squat

3 x 8

A6

Backward Walking (loaded)

3 x 30

A7

Barbell Glute Bridge Iso Hold

3 x 20 @ 66.14 kg

A8

SL Hip Flexion Plank

3 x 20

Thursday
L2_CB

A1

Spring Ankle (position 1)

2 x 40 @ 17.64 kg

A2

Hip Thrust - barbell

3 x 12 @ 66.14 kg

A3

Lateral Squat (loaded) - w/ DB

3 x 5

B1

Goblet Squat Hold - KB

3 x 5 @ 17.64, 26.46, 35.27 kg

B2

SL Back Extension (ecc focus) - on GHD

3 x 5

C1

Door Frame Iso Hold

3 x 40

C2

SL Mid Foot Wall Bridge Hold

3 x 30

C3

Calf Raise (ankle PF) - Smith Machine

15, 20 @ 55.12, 88.18 kg

C4

SL RDL - w/ landmine

3 x 8 @ 33.07 kg

C5

Hip ABD (loaded) - standing

3 x 20

Thursday
L3_CB

A1

Step up - w/ Barbell

3 x 8 @ 99.21 kg

A2

Step up Jump - w/ barbell

3 x 5 @ 55.12 kg

A3

KB Swing

3 x 8 @ 52.91 kg

B1

Hamstring Bridge (band resisted)

3 x 30 @ 66.14 kg

B2

Knee CARs (loaded) - prone

3 x 40 @ 33.07 kg

B3

Leg Curl (eccentric focus) - seated

3 x 8 @ 33.07 kg

C1

MB Hip Throw (Hinge biais)

3 x 8 @ 5 lb

C2

Single Leg Back Extension (eccentric focus)

3 x 5

C3

Heels Elevated Eccentric Squat - w/ pulley

3 x 12 @ 66.14 kg

D1

Zercher Squat Hold

3 x 30 @ 66.14 kg

D2

Hip Airplane (loaded) - wall @ssisted

3 x 4 @ 26.46 kg

D3

Lat Curtsy Push Fast

3 x 8

Friday
L1_BFR

A

Circuit BFR (straight leg)

2 x 7:30

Friday
L2_BFR

A

Circuit BFR (level 2)

2 x 10:00

Friday
L3_KH (example)

A1

RPR Wake Up Drill

1 x 2:30

A2

QL Hovers

3 x 30

A3

Hip Adduction ENG - w/ slide

3 x 5

A4

Dead Bug Advanced (hip flexor iso push) - w/ swiss ball

3 x 30

A5

Heel elevated Pistol Squat - TRX assisted

3 x 4

Friday
L2_KN

A1

Knee Extension stretch + Pails

1 x 120

A2

Wall assisted Sissy Squat

3 x 8

A3

Knee Extension Pulse - in incline bench

3 x 20

A4

Knee Flexion PR Hold (loaded) - w/ pulley

A5

The Glider (ACL)

A6

SL Glute Bridge Hold

2 x 30

Friday
L1_KH (knee health)

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

Saturday
L1_CC (Hinge Focus)

A1

Reverse Hyppers - on GHD

3 x 15 @ 4.41 kg

A2

Ski Erg (short)

3 x 40

A3

Straight Leg Lateral Walk

3 x 20

A4

MB Hip Throw (Hinge biais)

3 x 12 @ 13.23 kg

A5

Rower

3 x 40

A6

SL Hip Thrust Hold - w/ Yoga Block

3 x 20

A7

Dead Bug Breath (loaded) - w/ Pulley

3 x 20

A8

Jefferson Curl Pulse - w/ KB

3 x 20 @ 17.64 kg

Saturday
L2_CC

A1

Psoas March - standing

3 x 8

A2

Knee CARs (loaded) - prone

3 x 40 @ 33.07 kg

A3

Knee CARs (loaded, Flexion biais) - prone

3 x 40 @ 33.07 kg

B1

Step Hip lock

3 x 5 @ 22.05 kg

B2

GOAT Drill - w/ aquabag

3 x 30 @ 22.05 kg

B3

SL Bridge March

3 x 30

C1

Assisted Pistol Squat - w/ resistance bands

3 x 12

C2

Dynamic Spring Ankle

3 x 20

D1

Back Squat (Ecc Focus)

3 x 5 @ 88.18 kg

D2

SL RDL (eccentric Focus) -w/ pulley

3 x 5 @ 33.07 kg

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

Start My 7-Day Free Trial
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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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The ACL Club
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The ACL Club
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The ACL Club
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The ACL Club
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