Knee Rehab Template

 The Knee Rehab Template is a 12-week strength and conditioning program designed to help folks find an entry point to exercise and, over the course of the template, return to normal sporting activities and exercise. Also included is 38-page eBook discussing the ins-and-outs of the program, how-to progress with it, and more!



Knee pain is often viewed as a complex issue with many potential causes. In situations not involving a trauma however, we rarely are able to put a finger on a specific issue and rather can focus on managing loading of the area with a well-designed progressive program specific to the individual’s activity goals. This template is designed to aid individuals focused on resistance training with finding an entry point to activity and slowly build over time.

Given many folks will consult Google or a healthcare professional for their knee pain, here are a few examples of labels this template would be appropriate for

  • Patellar Tendinopathy or Tendinosis
  • Quadriceps Tendinopathy
  • Patellofemoral Pain Syndrome
  • Chondromalacia Patella
  • Knee Osteoarthritis
  • Meniscus tears
  • Other associated knee sprains/strains

Equipment-wise, we recommend that folks have access to a barbell, rack, weights, and a bench. Additional stuff like dumbbells, machines, etc. are all nice, but not necessary for this template.

Apparel-wise, having a pair of Olympic lifting shoes, cross-training sneakers to do conditioning in, and a lifting belt would be nice, but aren’t explicitly needed. Similarly, straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.


This is a 12-week strength and conditioning program that includes three phases consisting of 3 resistance training workouts and 2 conditioning and conditioning-focused workouts per week. Here is a sample of the program from Week 1:

*Customers receive FREE lifetime updates to the template. No refunds are available for downloadable products at this time.


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