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The five stages

Five stages.
One direction.

Five phases. Each one builds on the last. This is the order, and why it matters.

The progression

Five stages, in order.

  1. 01

    RESTORE

    Alleviate pain, reestablish foundational movement patterns, and regain baseline control.

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  2. 02

    EXPAND

    Develop strength while progressively improving range of motion and joint stability.

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  3. 03

    FLOW

    Introduce light plyometric movements with emphasis on smooth, controlled landings.

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  4. 04

    DYNAMIC

    Advance to intermediate-level plyometrics, increasing power and velocity.

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  5. 05

    EXPLOSIVE

    High-intensity plyometrics for maximum force production and athletic performance.

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Locked · coaching only

This one's inside the program.

The resource hub shows you where each block sits. The actual programming — what to do, in what order, how to progress — is part of the coaching. Watch the 6-minute training first. It walks the whole method. If it lands, the call's the next step.

Watch the training

The five stages are what I build every plan around. Watch how I put them together — the call is where we map them to your knee.

Watch the training