12-week block

Knee Rehab

Week 1

Tracker

Standardize and settle

Warm-up

Start Bike 6 min
D1/D3/D4/D5 Spanish squat 4 x 30 sec
Daily 2 in step-down - 1 x 5/side
Sumo day Empty-bar stance holds 3 x 20 sec
0 of 7 done 0%

Main Workouts

Step-down Work

Hard sessions

4 in - 3 x 8

Weekly Note

History

A week is complete when the five workouts and two hard step-down sessions are checked off.

Reference

Load rules

  • 0-2 pain, no swelling, no limp, same or better next morning: progress after two clean exposures.
  • 3 pain that settles with no next-day penalty: repeat the same dose.
  • Sharp pain, above 3, swelling, catching, locking, or worse next morning: regress the trigger 30-40% for a week.
  • Progress one thing at a time: height, range, load, volume, or stance stress.

Warm-up rules

  • Bike 6 min starts every training day.
  • Spanish squat 4 x 30 sec is for lower days: Day 1, Day 3, Day 4, and Day 5.
  • Day 2 is bench heavy plus knee capacity, not a barbell lower day.
  • Daily step-down microdose stays light: 1 x 5/side, 3-sec lower.
  • Sumo stance holds are only on Day 3 before sumo warm-up sets.

Weekly plan details

Day 1 - Squat + bench

Competition squat per phase. Bench 5 x 5. Step-down work, leg press 3 x 12, hip abduction 3 x 15, calf raise 3 x 15.

Day 2 - Bench heavy + capacity

Bench 1 x 3 at RPE 8, then 4 x 4 at 90% of that triple. Row 4 x 10. Backward treadmill 10 min, band TKE 3 x 25.

Day 3 - Sumo deadlift

Sumo per phase. RDL 3 x 8. Hamstring curl 3 x 12. Split squat or reverse-lunge progression. Copenhagen side plank 3 x 20 sec/side.

Day 4 - Bench volume + squat pattern

Close-grip bench 4 x 6 at RPE 7. Tempo squat 3 x 6 at RPE 6. Leg extension 3 x 15, step-down technique 2 x 12/side, tibialis raise 3 x 15.

Day 5 - Recovery capacity

Zone 2 bike 30 min. Backward treadmill 8 min. Spanish squat 3 x 30 sec. Easy hip-flexor and quad mobility 6 min.

12-week progression

  • Weeks 1-4: squat at RPE 6-7, no singles. Bar-raised sumo 6 x 2 at RPE 5-6. Split squat to box. Week 4 deload.
  • Weeks 5-8: add a smooth squat single at RPE 6 before volume. Floor sumo 5 x 3 at RPE 6-7. Deeper split squat. Week 8 deload.
  • Weeks 9-12: squat single at RPE 7-8, no grinders. Sumo top triple plus back-offs. Reverse lunges return. Week 12 deload and reassess.

How to do step-downs

  • Stand on the box with the working foot fully planted.
  • Lower for 3 seconds until the free heel lightly taps the floor.
  • Keep full-foot pressure on the box. Do not push off hard from the floor foot.
  • Knee tracks over the second or third toe. Avoid knee cave, hip drop, or twisting.
  • Light hand support is allowed. Control matters more than balance pride.
  • Stop that set if pain rises above 2/10, you hesitate, or the knee dives inward.

Sumo setup

  • Use one shoe-width narrower than your widest meet stance for the full 12 weeks.
  • Toes out 30-40 degrees.
  • Knee tracks over mid-foot.
  • Bar raised 2 inches means the bar is on blocks or plates. You stand on the floor. It is not a deficit.
  • No stance-width testing until after Week 12.

Sumo progression

  • Weeks 1-4: bar raised 2 inches, 6 x 2 at RPE 5-6. Week 4 is 4 x 2.
  • Weeks 5-8: floor sumo, 5 x 3 at RPE 6-7. Week 8 is 3 x 3.
  • Weeks 9-11: floor sumo, 1 x 3 at RPE 7, then 3 x 3 at 90% of the top triple.
  • Week 12: deload with floor sumo 3 x 3.
  • 0-2 pain: finish planned sumo work. 3 pain: finish and repeat the week. Above 3, sharp, or gait-changing: stop sumo and do RDL 3 x 8.

Step-down ladder

  • Weeks 1-2: 4 inches, 3 x 8 per side.
  • Weeks 3-4: 4 inches, 3 x 12. Deload Week 4 to 2 x 10.
  • Weeks 5-6: 6 inches, 3 x 8-10.
  • Weeks 7-8: 6 inches, 3 x 12. Deload Week 8 to 2 x 10.
  • Weeks 9-10: 8 inches, 3 x 8-10.
  • Weeks 11-12: 8 inches, 3 x 12. Deload Week 12 to 2 x 10.
  • Reps first, height second, load last.
  • Add 5 lb dumbbells only after 8-inch 3 x 12 is controlled for two exposures.

Backward treadmill

  • This replaces backward sled drags.
  • Hold the rails. Stay controlled. The goal is a quad pump and smooth knee motion.
  • Day 2: 10 min at 1.0 mph and 3% incline.
  • Day 5: 8 min at 1.0 mph and 3% incline.
  • If crowded or awkward, use easy bike 10-20 min plus band terminal knee extension 3 x 20-30.

Reverse lunge return

  • Weeks 1-4: split squat to box, vertical shin bias, 3 x 8/side on Day 3.
  • Weeks 5-8: split squat with more forward knee travel, 3 x 8-10/side.
  • Weeks 9-10: assisted short-stride reverse lunge, 2 x 8/side. Use hand support.
  • Weeks 11-12: reverse lunge, 3 x 8/side. No load until all reps are quiet for two exposures.

Accessory cues

  • Spanish squat: sit back into the strap/band, torso tall, hold 30 sec, quad-heavy but not sharp.
  • Leg extension: 3 x 15 in pain-free midrange, usually about 90-45 degrees. Add reps before range, range before load.
  • Tempo squat: 3 x 6 at RPE 6 on Day 4. Perfect reps only; this is practice, not a second heavy squat day.
  • Band TKE: lock the knee smoothly, squeeze the quad, 3 x 25 on Day 2.
  • Copenhagen side plank: 3 x 20 sec/side on Day 3.

Recovery stack

  • Protein: 1.6-2.2 g/kg/day.
  • Creatine monohydrate: 3-5 g/day.
  • Collagen or gelatin: 15 g plus about 50 mg vitamin C, 30-60 min before knee rehab, 3-5x/week.
  • Vitamin D: test 25(OH)D and correct if low.
  • PRP: discuss only if 8-12 consistent weeks do not improve objective capacity.
  • Avoid BPC-157/TB-500/research peptides for this plan.

FAQ

Why is there a Day 5?

It is a recovery capacity day: bike, backward treadmill, and isometrics. It should make Day 1 better.

What happens if sumo hurts?

At 3 out of 10, finish and repeat the week. Above 3, sharp, or gait-changing pain means stop sumo sets and do RDLs that day.

When do I move weeks?

Move forward after the week is complete and the knee is same or better the next morning. Repeat the week if step-down or sumo work clearly flares symptoms.

Is bar raised 2 inches a deficit?

No. It means the bar starts 2 inches higher on blocks or plates while you stand on the floor. A deficit is the opposite: you stand higher and pull from a longer range.

When do I get reviewed?

Locking, catching, true giving-way, new swelling, warmth, night/rest pain, or worsening range of motion should be reviewed by a clinician.

Sources

Plan logic is based on patellofemoral rehab guidance, athletic training position statements, and knee OA exercise guidance.

BJSM JOSPT/APTA NATA AAOS