Testing Knee Strength at Home

Each exercise you’ll do is part of a progression towards high level athletic performance. These workouts are comprehensive and do not contain any filler/busy work - everything has a purpose. For example, one of your end goals will be to sprint at 100% effort. You have to have a plan in place to do this efficiently and we’ve created a research-based progression here:

Figuring out how much resistance to add to each exercise is a priority for us. We’ll be using a couple of different scales to help guide this process. The first is Relative Perceived Exertion or RPE. It's a way to measure how hard you're working during exercise. It's basically a scale from 1 to 10, where 1 is very easy and 10 is difficult to the point of failure.

We want this book to be a piece of your journey. Bring it with you to your doctor’s appointments, PT appointments, wherever you’ll be waiting and try to learn one or two concepts. Take it to the gym and physical therapy clinic to track your workouts and hold everyone accountable. Use it to ask questions of your athletic trainer, physical therapist, and surgeon. From this point forward, we’ll refer to this group as your “sports medicine team.” You can present our ideas for exercises and concepts to your sports medicine team and see if they are appropriate for you. Their guidance and restrictions should always be followed, even if they contradict with what we write.

You’ve torn your ACL and ended up here after a google search, trying to get a plan for what to do next.

ACL180 is that plan.