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Training resources

Resources.

Four programs by equipment level, plus mobility work and the five-stage framework. Pick where you are. Train where you can.

Programs · by equipment
  1. 01

    Beginner

    No equipment needed

    Bodyweight only. For beginners, travelers, anyone without gym access.

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  2. 02

    Standard

    Bodyweight + bands

    Add a resistance band. The standard program for working toward pain-free knees.

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  3. 03

    Intermediate

    Bands + dumbbells

    Progress past bands-only with dumbbell loading and weighted single-leg work.

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  4. 04

    Advanced

    Full equipment

    Heavy loading, sled, barbell, kettlebell. Elite knee strength.

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Guides + framework
  1. 01

    Mobility

    Mobility guides

    Tight hips, stiff ankles, restricted hamstrings — fix the load on your knee.

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  2. 02

    Framework

    The five stages

    How every knee I work with progresses — from pain relief to explosive return.

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Resource hub stops here. For a plan built around your knee — apply for a call.

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