KNEE RE

INTRO

Introduction Video
Click Here

ATHLETE NAME
Panagiotis Perentis
AGE
25
INFO

HEIGHT
178
WEIGHT
91
I
BACKGROUND START DATE

PURPOSE
PHASE 1 DECREASE PAIN WITH ISOMETRIC

ISOINERTIAL LOADING via HEAVY SLOW RE

PHASE 2
(HSR)

PHASE 3 RETURN TO NORMAL PROGRAMMIN

The entire template should take 16 weeks unless week 1 is

weeks.
EXPECTATIONS

This process may increase symptoms.

Two Rules:

1) Symptoms shouldn't increase to the point the athlete lose

2) If symptoms increase, they shouldn't last for 24 hours.

If either A and/or B occur, then it is likely the athlete is no

m

ISSUE
 Patellar Tendinopathy

Quad Tendinopathy / Patellofemoral

Pain Syndrome (PFPS)
FOR CLINICIANS

BIOFEEDBACK TEST
Prior to each session, athlete should complete the biofeedb

EXERCISE SELECTION
Phase 1: Athlete will select one double leg exercise and one single

Phase 2: Athlete will select two double leg exercises and one singl

Phase 3: Athlete will complete a 3 - day per week linear progressio

NEED HELP?
RESOURCES

Contact us at Barbell Medicine for assistanc

RESOU FORUM
Barbell Medicine Pain and Rehab Subforum
NEE REHAB TEMPLAT

tion Video
k Here

Panagiotis Perentis v

25 v

178 v

91 v
 POSE TIME
PAIN WITH ISOMETRICS Week 1* *Able to b

NG via HEAVY SLOW RESISTANCE

Week 2 - 13 At tempo (3 seco
(HSR)

NORMAL PROGRAMMING Week 14 - 17 No tempo, increasi

6 weeks unless week 1 is able to be skipped. In that case, the template will be

oms.

the point the athlete loses function (debilitated).

uldn't last for 24 hours.

is likely the athlete is not tolerating loading of the area and modifications shou
made.

OUTCOME ASSESSMENT
 Victorian Institute of Sport Assessment (VISA)
Questionnaire, Patellar Tendon

International Knee Documentation Committee

BACK TEST TAB

uld complete the biofeedback test. 2

SELECTION 3
leg exercise and one single leg exercise. 4

leg exercises and one single leg exercise. 5

y per week linear progression program. 6

HELP?
Medicine for assistance.
TATIONS
 CITATIO
RUM
in and Rehab Subforum.
EMPLATE
 TIMEFRAME
*Able to be skipped. Review biofeedback tab.

At tempo (3 second eccentric, 0 pause, 3 second concentric)

No tempo, increasing intensity while decreasing overall volume.

at case, the template will be 15

area and modifications should be

NOTES MINIMUM CLINICAL IM

 To be completed at initial
assessment, half-way (8 weeks), 13 points
and completion of template.
To be completed at initial 11.5 points
assessment, half-way (8 weeks), (sensitivity) 20.5
and completion of template. points (specificity)

1) Cook JL, Rio E, Purdam CR, Docking SI. Revisiting the continuum model of tendon pathology:
what is its merit in clinical practice and research? British journal of sports medicine. 2016;
50(19):1187-91.

2) Malliaras P, Cook J, Purdam C, Rio E. Patellar Tendinopathy: Clinical Diagnosis, Load

Management, and Advice for Challenging Case Presentations. The Journal of orthopaedic and sports
physical therapy. 2015; 45(11):887-98.

3) Hernandez-Sanchez S, Hidalgo MD, Gomez A. Responsiveness of the VISA-P scale for patellar
tendinopathy in athletes. British journal of sports medicine. 2014; 48(6):453-7.
4) Kongsgaard M, Qvortrup K, Larsen J. Fibril morphology and tendon mechanical properties in
patellar tendinopathy: effects of heavy slow resistance training. The American journal of sports
medicine. 2010; 38(4):749-56.

5) Rio E, Kidgell D, Purdam C. Isometric exercise induces analgesia and reduces inhibition in patellar
tendinopathy. British journal of sports medicine. 2015; 49(19):1277-83.

6) Rio E, Purdam C, Girdwood M, Cook J. Isometric Exercise to Reduce Pain in Patellar

Tendinopathy In-Season; Is It Effective "on the Road?" Clinical journal of sport medicine : official
journal of the Canadian Academy of Sport Medicine. 2017;

7) Rio E, van Ark M, Docking S. Isometric Contractions Are More Analgesic Than Isotonic
Contractions for Patellar Tendon Pain: An In-Season Randomized Clinical Trial. Clinical journal of
sport medicine : official journal of the Canadian Academy of Sport Medicine. 2017; 27(3):253-259.
dback tab.

econd concentric)

ing overall volume.

M CLINICAL IMPORTANT DIFFERENCE

 (See: Hernandez-Sanchez1 et al)

(See: Irrgang et al)

8) Collins NJ, Misra D, Felson DT, Crossley KM, Roos EM. Measures of knee fun
model of tendon pathology: International Knee Documentation Committee (IKDC) Subjective Knee Evaluation
rts medicine. 2016; Knee Injury and Osteoarthritis Outcome Score (KOOS), Knee Injury and Osteoart
Outcome Score Physical Function Short Form (KOOS-PS), Knee Ou Arthritis Car
2011; 63(S11):S208-S228.
al Diagnosis, Load 9) Irrgang JJ, Anderson AF, Boland AL, et al. Responsiveness of the Internationa
urnal of orthopaedic and sports Documentation Committee Subjective Knee Form. The American journal of sports
medicine. 2006; 34(10):1567-73.

10) Nascimento LR, Teixeira-Salmela LF, Souza RB, Resende RA. Hip and Knee
the VISA-P scale for patellar Strengthening Is More Effective Than Knee Strengthening Alone for Reducing Pa
):453-7. Improving Activity in Individuals With Patellofemoral Pain: A Systematic Review W
Meta-analysis J Orthop Sports Phys Ther. 2018; 48(1):19-31.
 mechanical properties in 11) Neal BS, Lack SD, Lankhorst NE, Raye A, Morrissey D, van Middelkoop M. R
merican journal of sports factors for patellofemoral pain: a systematic review and meta-analysis Br J Sports
2018;

12) Eckard TG, Padua DA, Hearn DW, Pexa BS, Frank BS. The Relationship Bet
nd reduces inhibition in patellar
Training Load and Injury in Athletes: A Systematic Review. Sports medicine (Auck
.
N.Z.). 2018; 48(8):1929-1961.

ce Pain in Patellar
of sport medicine : official

gesic Than Isotonic

nical Trial. Clinical journal of
dicine. 2017; 27(3):253-259.
FERENCE
l)

Roos EM. Measures of knee function:

KDC) Subjective Knee Evaluation Form,
KOOS), Knee Injury and Osteoarthritis
OOS-PS), Knee Ou Arthritis Care Res.

sponsiveness of the International Knee

m. The American journal of sports

RB, Resende RA. Hip and Knee

ngthening Alone for Reducing Pain and
oral Pain: A Systematic Review With
48(1):19-31.
 orrissey D, van Middelkoop M. Risk
ew and meta-analysis Br J Sports Med.

Frank BS. The Relationship Between

c Review. Sports medicine (Auckland,
 KNEE REHA
BIOFEEDBACK
VIDEO

WATCH ME

INSTRU
ST
BIOFEEDBACK TEST Prior to each training session, the athlete should complete

If you do not have a decline squat board, then utilize any ite
plate, etc.)
Complete 5 repetitions at tempo 3-0-3 (3 seconds lowering
concentric standing back up).

Range of Motion: 90 degrees of hip and knee flexion is the

If you experience an increase in symptoms above baseline

If you experience an increase in symptoms for passes throu

the day to isometrics.
If you complete the biodfeedback test and do not exerperie
progress with isoinertial loading in phase 2.

WHAT DO WE ME
Pain is a subjective personal experience and not well corre
mild pain and experience a slight increase into medium lev
you attempt the biofeedback test and experience a significa
is unlikely to be an acceptable increase. Often when initiall
symptoms but then as the repetitions progress the area fee
and why it is important to complete the provocation test twi
E REHAB TEMPLATE

INSTRUCTIONS
 lete should complete the decline squat to assess loading tolerance to the knee

ard, then utilize any item that elevates your heel above your toes (example: bo

3 (3 seconds lowering through eccentric, 0 pause at bottom, and 3 second

nd knee flexion is the goal.

ptoms above baseline, then rest for 2 minutes and repeat the test.

ptoms for passes through the biofeedback tests - then modify scheduled loadin

and do not exerperience a severe increase in symptoms above baseline then

ase 2.

AT DO WE MEAN BY BASELINE?
nce and not well correlated to tissue status. If you attempt your biofeedback te
ease into medium level pain then this is likely an acceptable increase. Howeve
experience a significant increase in symptoms, example mild to severe, then t
se. Often when initially loading an area a person may experience an increase
progress the area feels better, this is called the "warming-up" period for the ar
e provocation test twice.
 ng tolerance to the knee.

your toes (example: board,

ttom, and 3 second

at the test.

modify scheduled loading for

ms above baseline then

mpt your biofeedback test in

ptable increase. However, if
le mild to severe, then this
xperience an increase in
ng-up" period for the area
 KNEE R

SELECT AN EXERCISE BY USING THE DROP DOW

Isometrics Double Leg Wall-Sit

Isometrics Single Leg Split Squat

Bilateral Leg Move 1 Hack Squat

Bilateral Leg Move 2 Bilateral Leg Pres

Single Leg Move 1 Bulgarian Split Sq

E SELECTION

Single Leg Move 1 Front-Foot Elevated Sp

PHASE 2 EXERCISE SELECTI
LEGEND

RPE Rate of Perceived Ex

sRPE Session RPE

Heaviest load lifted for a

Absolute Intensity
exercise.

Average Intensity Average of absolute int

Tonnage Sets x Reps x Lo

Time Minutes of total training for

sRPE x Minutes of Trainin

Arbitrary Unit (AU)
utilized to calculate A:

Begins on week 5. Prior 4

A:C Ratio (uncoupled) (chronic load) is compared
week's AU (acute lo

UNDERSTANDING RPE
TION (RPE)

RPE 10 Max Effort

RPE 9.5 Very Hard
RPE 9
RATE OF PERCEIVED EXERTION (RP
RPE 8.5 Vigorous
RPE 8
RPE 7.5
RPE 7
RPE 6.5 Moderate
RPE 6
RPE 5.5
RPE 5
RPE 4.5
RPE 4
RPE 3.5 Light
RPE 3
RPE 2.5
RPE 2
RPE 1.5 Very Light
RPE 1
RPE 0 No Exertion At All
KNEE REHAB TEMPLATE

SING THE DROP DOWN MENU EXERCISE VIDEO

Wall-Sit Low Bar Squat

Split Squat Conventional Deadlift

Hack Squat Romanian Deadlift

Bilateral Leg Press Bulgarian Split Squat

Bulgarian Split Squat Spanish Squat

Front-Foot Elevated Split Squat

GEND

Rate of Perceived Exertion

Session RPE

eaviest load lifted for a particular

exercise.

Average of absolute intensities.

Sets x Reps x Load

utes of total training for the session.

RPE x Minutes of Training. Will be

utilized to calculate A:C ratio.

gins on week 5. Prior 4 weeks' AU

ronic load) is compared to the next
week's AU (acute load).

UNDERSTANDING RIR
You could not have done 1 more rep.
You could have maybe done 1 more rep.
You could have definitely done 1 more rep.
(RIR)
 You could have maybe done 2 more reps.
REPS IN RESERVE (RIR) You could have definitely done 2 more reps.
You could have maybe done 3 more reps.
You could have definitely done 3 more reps.
You could have maybe done 4 more reps.
You could have definitely done 4 more reps.
You could have maybe done 5 more reps.
You could have definitely done 5 more reps.
You could have maybe done 6 more reps.
You could have definitely done 6 more reps.

Use this chart to rate each set. We will objectively rate the
difficulty of each set by assessing Reps in Reserve, or RIR
Essentially, RIR asks the question, "How many more reps co
I have done in addition to the number of reps I just performed
each RPE corresponds to a certain number of RIR - take a lo
at the above chart to see how each RPE is related to RIR.
MPLATE

EXERCISE VIDEO DEMO

 will objectively rate the
Reps in Reserve, or RIR.
How many more reps could
of reps I just performed?"
umber of RIR - take a look
h RPE is related to RIR.
 Instructions: Complete biofeedback test. If unable to tolerat

Frequency: 1 - 2 x / day (Example: Morning and Evening).

PHASE 1

Intensity: Hold to volitional tolerance. RPE 10/10.

Rest: 2 minutes between sets.

PROGRES

1) Able to complete biofeedback test without severe increa

 2) Able to complete biofeedback test to full recommended r

3) Able to complete biofeedback test at tempo recommend

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitio

DAY 1

SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5
 INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitio

DAY 2

SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitio

DAY 3

SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitio

DAY 4

SET WEIGHT REPS

SET 1
DA
SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitio

DAY 5

SET WEIGHT REPS

DAY 5
SET 1

SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitio

AY 6
DAY 6
SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 1
Wall-Sit
METHOD: Isometrics Double Leg

REST PERIODS: Rest: 2 minutes between sets.

7
 REPS & RPE: Hold for 45 seconds to RPE 10 (volitio
DAY 7
SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0
 KNEE REHA

WEEK 1 - ANALGESIA WITH ISOMETRICS

nable to tolerate biofeedback test then continue with isometric loading.

and Evening).

0/10.

PROGRESS TO PHASE 2 WHEN FOLLOWING CRITERIA ARE MET

t severe increase in baseline symptoms.

ecommended range of motion.

po recommendation.

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

RPE INTENSITY SET

10 RPE #DIV/0! SET 1

10 RPE #DIV/0! SET 2

10 RPE #DIV/0! SET 3

10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

 0 LBS INTENSITY:

0 TONNAGE:

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

RPE INTENSITY SET

10 RPE #DIV/0! SET 1

10 RPE #DIV/0! SET 2

10 RPE #DIV/0! SET 3

 10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

0 LBS INTENSITY:

0 TONNAGE:

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

RPE INTENSITY SET

10 RPE #DIV/0! SET 1

10 RPE #DIV/0! SET 2

 10 RPE #DIV/0! SET 3

10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

0 LBS INTENSITY:

0 TONNAGE:

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

RPE INTENSITY SET

10 RPE #DIV/0! SET 1

 10 RPE #DIV/0! SET 2

10 RPE #DIV/0! SET 3

10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

0 LBS INTENSITY:

0 TONNAGE:

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

RPE INTENSITY SET

 10 RPE #DIV/0! SET 1

10 RPE #DIV/0! SET 2

10 RPE #DIV/0! SET 3

10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

0 LBS INTENSITY:

0 TONNAGE:

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

 RPE INTENSITY SET

10 RPE #DIV/0! SET 1

10 RPE #DIV/0! SET 2

10 RPE #DIV/0! SET 3

10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

0 LBS INTENSITY:

0 TONNAGE:

ISE 1 EXER
it Normal Upper
METHOD:

en sets. REST PERIODS:

RPE 10 (volitional tolerance) REPS & RPE:

RPE INTENSITY SET

10 RPE #DIV/0! SET 1

10 RPE #DIV/0! SET 2

10 RPE #DIV/0! SET 3

10 RPE #DIV/0! SET 4

10 RPE #DIV/0! SET 5

0 LBS INTENSITY:

0 TONNAGE:
 REHAB TEMPLAT

ETRICS

ometric loading.

CRITERIA ARE MET

 EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A

N/A

WEIGHT REPS RPE INTENSITY

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!
 0 LBS

EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A

N/A

WEIGHT REPS RPE INTENSITY

#DIV/0!

#DIV/0!

#DIV/0!
 #DIV/0!

#DIV/0!

0 LBS

EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A

N/A

WEIGHT REPS RPE INTENSITY

#DIV/0!

#DIV/0!
 #DIV/0!

#DIV/0!

#DIV/0!

0 LBS

EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A

N/A

WEIGHT REPS RPE INTENSITY

#DIV/0!
 #DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

0 LBS

EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A

N/A

WEIGHT REPS RPE INTENSITY

 #DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

0 LBS

EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A

N/A
 WEIGHT REPS RPE INTENSITY

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

0 LBS

EXERCISE 2
Normal Upper Body Lift or Skip
N/A

N/A
N/A

WEIGHT REPS RPE INTENSITY

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

0 LBS

0
LATE
 EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5
 INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

SET WEIGHT REPS

SET 1
 SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

SET WEIGHT REPS

 SET 1

SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

 SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0

EXERCISE 3
Split Squat
METHOD: Isometrics Single Leg

REST PERIODS: Rest: 2 minutes between sets.

REPS & RPE: Hold for 45 seconds to RPE 10 (volitional tolerance

SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

INTENSITY: 0 LBS

TONNAGE: 0
ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE

RPE 10 (volitional tolerance) NOTES:

RPE INTENSITY TOTAL TIME:

10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
10 RPE #DIV/0!

10 RPE #DIV/0!

10 RPE #DIV/0!
0
10 RPE #DIV/0!
 0

0 LBS

ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE

RPE 10 (volitional tolerance) NOTES:

RPE INTENSITY TOTAL TIME:

10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
10 RPE #DIV/0!

10 RPE #DIV/0!

0
 10 RPE #DIV/0!
0
10 RPE #DIV/0!

0 LBS

ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE

RPE 10 (volitional tolerance) NOTES:

RPE INTENSITY TOTAL TIME:

10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
10 RPE #DIV/0!
 10 RPE #DIV/0!

10 RPE #DIV/0!
0
10 RPE #DIV/0!

0 LBS

ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE

RPE 10 (volitional tolerance) NOTES:

RPE INTENSITY TOTAL TIME:

10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
 10 RPE #DIV/0!

10 RPE #DIV/0!

10 RPE #DIV/0!
0
10 RPE #DIV/0!

0 LBS

ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE

RPE 10 (volitional tolerance) NOTES:

RPE INTENSITY TOTAL TIME:

 10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
10 RPE #DIV/0!

10 RPE #DIV/0!

10 RPE #DIV/0!
0
10 RPE #DIV/0!

0 LBS

ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE

RPE 10 (volitional tolerance) NOTES:

 RPE INTENSITY TOTAL TIME:

10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
10 RPE #DIV/0!

10 RPE #DIV/0!

10 RPE #DIV/0!
0
10 RPE #DIV/0!

0 LBS

ISE 3 METRIC
uat FILL OUT INFO B
BIO
FEEDBACK
SESSION
en sets.
RPE
RPE 10 (volitional tolerance) NOTES:

RPE INTENSITY TOTAL TIME:

10 RPE #DIV/0!
ACUTE WORK L
(AUTOCALCULA
10 RPE #DIV/0!

10 RPE #DIV/0!

10 RPE #DIV/0!
0
10 RPE #DIV/0!

0 LBS

0
 METRICS
FILL OUT INFO BELOW

ACUTE WORK LOAD

(AUTOCALCULATES)

0
 0

METRICS
FILL OUT INFO BELOW

ACUTE WORK LOAD

(AUTOCALCULATES)

0
 0

METRICS
FILL OUT INFO BELOW

ACUTE WORK LOAD

(AUTOCALCULATES)
 0

METRICS
FILL OUT INFO BELOW

ACUTE WORK LOAD

(AUTOCALCULATES)
 0

METRICS
FILL OUT INFO BELOW
ACUTE WORK LOAD
(AUTOCALCULATES)

METRICS
FILL OUT INFO BELOW
ACUTE WORK LOAD
(AUTOCALCULATES)

METRICS
FILL OUT INFO BELOW
ACUTE WORK LOAD
(AUTOCALCULATES)

0
 KN

INST
Complete fiofeedfack test. If unafle to to
PHASE 2 WEEKS 2-13

loading.
Frequency: 3 x / week (1 day of rest fet
Intensity: Progressively Overload to top
top set.
Example: Low far fack Squat = Set 1 at
135# at RPE 8, Set 5 at 145# at RPE 9
Rest: 2 - 3 minutes fetween sets.
PH Progress to phase 3 when this phase h

EXERCISE SET

3
Hack Squat
4

Upper Body 3
Exercise of
Choice
 Upper Body
Exercise of
4
Choice
5
WEEK 2

3
Bilateral Leg Press
4

3
Bulgarian Split
Squat 4
 Squat
5

TOTAL TIME sRPE

WEEK 2
WEEK 3 (

EXERCISE SETS

3
Hack Squat
4
 Hack Squat

Upper Body 3
Exercise of
4
Choice
5
WEEK 3

3
Bilateral Leg Press
4

5
 6

3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

WEEK 3
WEEK 4 (
 EXERCISE SETS

3
Hack Squat
4

Upper Body 3
Exercise of
4
Choice
5
WEEK 4

6
WEEK
1

3
Bilateral Leg Press
4

3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

 WEEK 4
WEEK 5 (

EXERCISE SETS

3
Hack Squat
4

1
 2

Upper Body 3
Exercise of
4
Choice
5
WEEK 5

3
Bilateral Leg Press
4

Bulgarian Split
Squat
 3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

WEEK 5
WEEK 6 (

EXERCISE SETS

Hack Squat
 3
Hack Squat
4

Upper Body 3
Exercise of
4
Choice
5
WEEK 6

3
Bilateral Leg Press
Bilateral Leg Press
4

3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

 WEEK 6
WEEK 7 (

EXERCISE SETS

3
Hack Squat
4

Upper Body
Exercise of
 Upper Body 3
Exercise of
4
Choice
5
WEEK 7

3
Bilateral Leg Press
4

3
Bulgarian Split
Squat
Bulgarian Split
Squat 4

TOTAL TIME sRPE

WEEK 7
WEEK 8 (

EXERCISE SETS

3
Hack Squat
 Hack Squat
4

Upper Body 3
Exercise of
4
Choice
5
WEEK 8

3
Bilateral Leg Press
4
Bilateral Leg Press

3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

WEEK 8
WEEK 9 (
 EXERCISE SETS

3
Hack Squat
4

Upper Body 3
Exercise of
4
Choice
5
EK 9
WEEK 9
6

3
Bilateral Leg Press
4

3
Bulgarian Split
Squat 4

6
 TOTAL TIME sRPE

WEEK 9
WEEK 10

EXERCISE SETS

3
Hack Squat
4

6
 1

Upper Body 3
Exercise of
4
Choice
WEEK 10

3
Bilateral Leg Press
4

Bulgarian Split
 2

3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

WEEK 10
WEEK 11

EXERCISE SETS

1
 2

3
Hack Squat
4

Upper Body 3
Exercise of
4
Choice
WEEK 11

Bilateral Leg Press

 3
Bilateral Leg Press
4

3
Bulgarian Split
Squat 4

TOTAL TIME sRPE

 WEEK 11
WEEK 12

EXERCISE SETS

3
Hack Squat
4

Upper Body
Exercise of
 Upper Body 3
Exercise of
4
Choice
WEEK 12

3
Bilateral Leg Press
4

3
Bulgarian Split
Squat
Bulgarian Split
Squat 4

TOTAL TIME sRPE

 KNEE REHAB TEM

INSTRUCTIONS
f unafle to tolerate fiofeedfack test then continue with isome

y of rest fetween each session. Example: M/W/F or T/Th/S

erload to top set at RPE 10/10. 6 total sets are allotted to fu

at = Set 1 at 45#, Set 2 at 65#, Set 3 at 95# at RPE 6, Set 4

5# at RPE 9, and Set 6 at 155# at RPE 10.
sets.
his phase has feen completed in its entirety.

DAY 1
REPS LOAD RPE INTENSITY

15 5 #DIV/0! 0

15 6 #DIV/0! 0

15 7 #DIV/0! 0

15 8 #DIV/0! 0

15 9 #DIV/0! 0

15 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

15 5 #DIV/0! 0

15 6 #DIV/0! 0

15 7 #DIV/0! 0

15 8 #DIV/0! 0

15 9 #DIV/0! 0

15 10 #DIV/0! 0

15 5 #DIV/0! 0

15 6 #DIV/0! 0

15 7 #DIV/0! 0

15 8 #DIV/0! 0
 15 9 #DIV/0! 0

15 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0

EK 2 (ABOVE)
EK 3 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

12 5 #DIV/0! 0

12 6 #DIV/0! 0

12 7 #DIV/0! 0

12 8 #DIV/0! 0
12 9 #DIV/0! 0

12 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

12 5 #DIV/0! 0

12 6 #DIV/0! 0

12 7 #DIV/0! 0

12 8 #DIV/0! 0

12 9 #DIV/0! 0
 12 10 #DIV/0! 0

12 5 #DIV/0! 0

12 6 #DIV/0! 0

12 7 #DIV/0! 0

12 8 #DIV/0! 0

12 9 #DIV/0! 0

12 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0

EK 3 (ABOVE)
EK 4 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

12 5 #DIV/0! 0

12 6 #DIV/0! 0

12 7 #DIV/0! 0

12 8 #DIV/0! 0

12 9 #DIV/0! 0

12 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
 12 5 #DIV/0! 0

12 6 #DIV/0! 0

12 7 #DIV/0! 0

12 8 #DIV/0! 0

12 9 #DIV/0! 0

12 10 #DIV/0! 0

12 5 #DIV/0! 0

12 6 #DIV/0! 0

12 7 #DIV/0! 0

12 8 #DIV/0! 0

12 9 #DIV/0! 0

12 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

 0
0

EK 4 (ABOVE)
EK 5 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

10 5 #DIV/0! 0

10 6 #DIV/0! 0

10 7 #DIV/0! 0

10 8 #DIV/0! 0

10 9 #DIV/0! 0

10 10 #DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

10 5 #DIV/0! 0

10 6 #DIV/0! 0

10 7 #DIV/0! 0

10 8 #DIV/0! 0

10 9 #DIV/0! 0

10 10 #DIV/0! 0

10 5 #DIV/0! 0

10 6 #DIV/0! 0
 10 7 #DIV/0! 0

10 8 #DIV/0! 0

10 9 #DIV/0! 0

10 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0

EK 5 (ABOVE)
EK 6 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

10 5 #DIV/0! 0

10 6 #DIV/0! 0
10 7 #DIV/0! 0

10 8 #DIV/0! 0

10 9 #DIV/0! 0

10 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

10 5 #DIV/0! 0

10 6 #DIV/0! 0

10 7 #DIV/0! 0
 10 8 #DIV/0! 0

10 9 #DIV/0! 0

10 10 #DIV/0! 0

10 5 #DIV/0! 0

10 6 #DIV/0! 0

10 7 #DIV/0! 0

10 8 #DIV/0! 0

10 9 #DIV/0! 0

10 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0
EK 6 (ABOVE)
EK 7 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

8 5 #DIV/0! 0

8 6 #DIV/0! 0

8 7 #DIV/0! 0

8 8 #DIV/0! 0

8 9 #DIV/0! 0

8 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

8 5 #DIV/0! 0

8 6 #DIV/0! 0

8 7 #DIV/0! 0

8 8 #DIV/0! 0

8 9 #DIV/0! 0

8 10 #DIV/0! 0

8 5 #DIV/0! 0

8 6 #DIV/0! 0

8 7 #DIV/0! 0
 8 8 #DIV/0! 0

8 9 #DIV/0! 0

8 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0

EK 7 (ABOVE)
EK 8 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

8 5 #DIV/0! 0

8 6 #DIV/0! 0

8 7 #DIV/0! 0
8 8 #DIV/0! 0

8 9 #DIV/0! 0

8 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

8 5 #DIV/0! 0

8 6 #DIV/0! 0

8 7 #DIV/0! 0

8 8 #DIV/0! 0
 8 9 #DIV/0! 0

8 10 #DIV/0! 0

8 5 #DIV/0! 0

8 6 #DIV/0! 0

8 7 #DIV/0! 0

8 8 #DIV/0! 0

8 9 #DIV/0! 0

8 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0

EK 8 (ABOVE)
EK 9 (BELOW)
 DAY 1
REPS LOAD RPE INTENSITY

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0
 Tonnage AU (ACUTE WORK LOAD)

0
0

EK 9 (ABOVE)
EK 10 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0
 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

6 5 #DIV/0! 0
 6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0

EK 10 (ABOVE)
EK 11 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

6 5 #DIV/0! 0
6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0
 6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0
EK 11 (ABOVE)
EK 12 (BELOW)
DAY 1
REPS LOAD RPE INTENSITY

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0

6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

6 5 #DIV/0! 0

6 6 #DIV/0! 0

6 7 #DIV/0! 0
 6 8 #DIV/0! 0

6 9 #DIV/0! 0

6 10 #DIV/0! 0

Tonnage AU (ACUTE WORK LOAD)

0
0
 TEMPLATE

e with isometric

F or T/Th/Sat)
allotted to fuild to

RPE 6, Set 4 at
TONNAGE EXERCISE

0 Wall-Sit

Upper Body
0 Exercise of
Choice
 Upper Body
0 Exercise of
Choice

0 Split Squat

0 NONE
 0 NONE

LOAD) TOTAL TIME

WE
WE

TONNAGE EXERCISE

0 Wall-Sit
0 Wall-Sit

Upper Body
0 Exercise of
Choice

0 Hack Squat
 0 NONE

LOAD) TOTAL TIME

WE
WE
TONNAGE EXERCISE

0 Wall-Sit

Upper Body
0 Exercise of
Choice
 0 Split Squat

0 NONE

LOAD) TOTAL TIME

 WE
WE

TONNAGE EXERCISE

0 Wall-Sit
 Upper Body
0 Exercise of
Choice

0 Split Squat

0 NONE
 0 NONE

LOAD) TOTAL TIME

WE
WE

TONNAGE EXERCISE

0 Wall-Sit
0 Wall-Sit

Upper Body
0 Exercise of
Choice

0 Split Squat
 0 Split Squat

0 NONE

LOAD) TOTAL TIME

 WE
WE

TONNAGE EXERCISE

0 Wall-Sit

Upper Body
0 Exercise of
 Upper Body
0 Exercise of
Choice

0 Split Squat

0 NONE
 0 NONE

LOAD) TOTAL TIME

WE
WE

TONNAGE EXERCISE

0 Wall-Sit
0 Wall-Sit

Upper Body
0 Exercise of
Choice

0 Split Squat
 0 Split Squat

0 NONE

LOAD) TOTAL TIME

WE
WE
TONNAGE EXERCISE

0 Wall-Sit

Upper Body
0 Exercise of
Choice
0 Split Squat

0 NONE
LOAD) TOTAL TIME

WE
WE

TONNAGE EXERCISE

0 Wall-Sit
 Upper Body
0 Exercise of
Choice

0 Split Squat
 0 NONE

LOAD) TOTAL TIME

WE
WE

TONNAGE EXERCISE
0 Wall-Sit

Upper Body
0 Exercise of
Choice

0 Split Squat
 0 Split Squat

0 NONE

LOAD) TOTAL TIME

 WE
WE

TONNAGE EXERCISE

0 Wall-Sit

Upper Body
0 Exercise of
 Upper Body
0 Exercise of
Choice

0 Split Squat

0 NONE
 0 NONE

LOAD) TOTAL TIME

 DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

3
4

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 2 (ABOVE)
WEEK 3 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8
5 45 9

6 45 10

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9
 6 45 10

sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 3 (ABOVE)
WEEK 4 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

6
 1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

sRPE Tonnage AU (ACUTE WORK

 0
0

WEEK 4 (ABOVE)
WEEK 5 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

1
2

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 5 (ABOVE)
WEEK 6 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6
3 45 7

4 45 8

5 45 9

6 45 10

1 45 5

2 45 6

3 45 7
 4 45 8

5 45 9

6 45 10

sRPE Tonnage AU (ACUTE WORK

0
0
 WEEK 6 (ABOVE)
WEEK 7 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

2
3

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 7 (ABOVE)
WEEK 8 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7
4 45 8

5 45 9

6 45 10

1 45 5

2 45 6

3 45 7

4 45 8
 5 45 9

6 45 10

sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 8 (ABOVE)
WEEK 9 (BELOW)
 DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

5
6

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 9 (ABOVE)
WEEK 10 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
1

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
sRPE Tonnage AU (ACUTE WORK

0
0

WEEK 10 (ABOVE)
WEEK 11 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5
2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

1 45 5

2 45 6
 3 45 7

4 45 8

5 45 9

6 45 10

sRPE Tonnage AU (ACUTE WORK

0
0
 WEEK 11 (ABOVE)
WEEK 12 (BELOW)
DAY 2
SETS SECONDS LOAD RPE

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10

2
3

1 45 5

2 45 6

3 45 7

4 45 8

5 45 9

6 45 10
sRPE Tonnage AU (ACUTE WORK

0
0
INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
Choice
 Upper Bod
0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
0 Squat
 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0
 0 Hack Squa

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)
INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0
 #DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

 0

VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

Bulgarian Sp
Squat
 0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

0 Hack Squa
#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
 0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

0
VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

Upper Bod
0 Exercise o
#DIV/0! 0 Upper Bod
0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
Squat
 Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
 0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0
 0 Bilateral Leg P

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)
INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
0 Squat
0

0
U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

Bulgarian Sp
 0

0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0
#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Upper Bod

0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0 Bilateral Leg P
 #DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

0
VE)
OW)

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Hack Squa
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

Upper Bod
0 Exercise o
#DIV/0! 0 Upper Bod
0 Exercise o
#DIV/0! 0
Choice
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0 Bilateral Leg P
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

0
Bulgarian Sp
Squat
 Bulgarian Sp
0 Squat
0

U (ACUTE WORK LOAD) TOTAL TIME

0
 DAY 3
EXERCISE SETS REPS LOAD

1 15

2 15

3 15
ack Squat
4 15

5 15

6 15

pper Body 3
xercise of
Choice
pper Body
xercise of
4
Choice
5

1 15

2 15

3 15
eral Leg Press
4 15

5 15

6 15

1 15

2 15

3 15
garian Split
Squat 4 15
 Squat
5 15

6 15

TOTAL TIME sRPE Tonnage AU (AC

WEEK 2 (ABOVE
WEEK 3 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 12

2 12

3 12
ack Squat
4 12
ack Squat

5 12

6 12

pper Body 3
xercise of
4
Choice
5

1 12

2 12

3 12
eral Leg Press
4 12

5 12
 6 12

1 12

2 12

3 12
garian Split
Squat 4 12

5 12

6 12

TOTAL TIME sRPE Tonnage AU (AC

WEEK 3 (ABOVE
WEEK 4 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 12

2 12

3 12
ack Squat
4 12

5 12

6 12

pper Body 3
xercise of
4
Choice
5

6
 1 12

2 12

3 12
eral Leg Press
4 12

5 12

6 12

1 12

2 12

3 12
garian Split
Squat 4 12

5 12

6 12

TOTAL TIME sRPE Tonnage AU (AC

 0

WEEK 4 (ABOVE
WEEK 5 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 10

2 10

3 10
ack Squat
4 10

5 10

6 10

1
 2

pper Body 3
xercise of
4
Choice
5

1 10

2 10

3 10
eral Leg Press
4 10

5 10

6 10

1 10

2 10

garian Split
Squat
 3 10
garian Split
Squat 4 10

5 10

6 10

TOTAL TIME sRPE Tonnage AU (AC

WEEK 5 (ABOVE
WEEK 6 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 10

2 10

ack Squat
 3 10
ack Squat
4 10

5 10

6 10

pper Body 3
xercise of
4
Choice
5

1 10

2 10

3 10
eral Leg Press
eral Leg Press
4 10

5 10

6 10

1 10

2 10

3 10
garian Split
Squat 4 10

5 10

6 10

TOTAL TIME sRPE Tonnage AU (AC

0
 WEEK 6 (ABOVE
WEEK 7 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 8

2 8

3 8
ack Squat
4 8

5 8

6 8

pper Body
xercise of
pper Body 3
xercise of
4
Choice
5

1 8

2 8

3 8
eral Leg Press
4 8

5 8

6 8

1 8

2 8

3 8
garian Split
Squat
garian Split
Squat 4 8

5 8

6 8

TOTAL TIME sRPE Tonnage AU (AC

WEEK 7 (ABOVE
WEEK 8 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 8

2 8

3 8
ack Squat
ack Squat
4 8

5 8

6 8

pper Body 3
xercise of
4
Choice
5

1 8

2 8

3 8
eral Leg Press
4 8
eral Leg Press

5 8

6 8

1 8

2 8

3 8
garian Split
Squat 4 8

5 8

6 8

TOTAL TIME sRPE Tonnage AU (AC

WEEK 8 (ABOVE
WEEK 9 (BELOW
 DAY 3
EXERCISE SETS REPS LOAD

1 6

2 6

3 6
ack Squat
4 6

5 6

6 6

pper Body 3
xercise of
4
Choice
5
 6

1 6

2 6

3 6
eral Leg Press
4 6

5 6

6 6

1 6

2 6

3 6
garian Split
Squat 4 6

5 6

6 6
TOTAL TIME sRPE Tonnage AU (AC

WEEK 9 (ABOVE
WEEK 10 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 6

2 6

3 6
ack Squat
4 6

5 6

6 6
 1

pper Body 3
xercise of
4
Choice
5

1 6

2 6

3 6
eral Leg Press
4 6

5 6

6 6

1 6

garian Split
 2 6

3 6
garian Split
Squat 4 6

5 6

6 6

TOTAL TIME sRPE Tonnage AU (AC

WEEK 10 (ABOVE
WEEK 11 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 6
 2 6

3 6
ack Squat
4 6

5 6

6 6

pper Body 3
xercise of
4
Choice
5

1 6

2 6

eral Leg Press

 3 6
eral Leg Press
4 6

5 6

6 6

1 6

2 6

3 6
garian Split
Squat 4 6

5 6

6 6

TOTAL TIME sRPE Tonnage AU (AC

0
 WEEK 11 (ABOVE
WEEK 12 (BELOW
DAY 3
EXERCISE SETS REPS LOAD

1 6

2 6

3 6
ack Squat
4 6

5 6

6 6

pper Body
xercise of
pper Body 3
xercise of
4
Choice
5

1 6

2 6

3 6
eral Leg Press
4 6

5 6

6 6

1 6

2 6

3 6
garian Split
Squat
garian Split
Squat 4 6

5 6

6 6

TOTAL TIME sRPE Tonnage AU (AC

0
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

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9 #DIV/0! 0

10 #DIV/0! 0

#DIV/0! 0

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0
 0
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5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
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0
8 #DIV/0! 0
 0

9 #DIV/0! 0

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AU (ACUTE WORK LOAD)

ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
8 #DIV/0! 0
 0

9 #DIV/0! 0

10 #DIV/0! 0

#DIV/0! 0

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0
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5 #DIV/0! 0

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 10 #DIV/0! 0

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0
8 #DIV/0! 0

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AU (ACUTE WORK LOAD)

ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
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10 #DIV/0! 0

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AU (ACUTE WORK LOAD)

 0

ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
8 #DIV/0! 0

9 #DIV/0! 0

10 #DIV/0! 0

#DIV/0! 0
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#DIV/0! 0
0
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#DIV/0! 0

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
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10 #DIV/0! 0

5 #DIV/0! 0

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0
 7 #DIV/0! 0
0
8 #DIV/0! 0

9 #DIV/0! 0

10 #DIV/0! 0

AU (ACUTE WORK LOAD)

ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

0
7 #DIV/0! 0
0
8 #DIV/0! 0

9 #DIV/0! 0

10 #DIV/0! 0

#DIV/0! 0

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5 #DIV/0! 0

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7 #DIV/0! 0
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 0
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AU (ACUTE WORK LOAD)

0
ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
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10 #DIV/0! 0

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AU (ACUTE WORK LOAD)

ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
 0
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10 #DIV/0! 0

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AU (ACUTE WORK LOAD)

ABOVE)
BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

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ABOVE)
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Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

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AU (ACUTE WORK LOAD)

(ABOVE)
(BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0
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7 #DIV/0! 0
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10 #DIV/0! 0

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AU (ACUTE WORK LOAD)

0
(ABOVE)
(BELOW)
Y3
RPE INTENSITY TONNAGE

5 #DIV/0! 0

6 #DIV/0! 0

7 #DIV/0! 0
0
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AU (ACUTE WORK LOAD)

0
 DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45

Upper Body 3
Exercise of
Choice
Upper Body
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45

5 45

6 45

NONE
 NONE

TOTAL TIME sRPE Tonnage

WEEK 2 (AB
WEEK 3 (BE
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45
 Wall-Sit

5 45

6 45

Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45

5 45
 6 45

NONE

TOTAL TIME sRPE Tonnage

WEEK 3 (AB
WEEK 4 (BE
DAY 4
 EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45

Upper Body 3
Exercise of
4
Choice
5

6
 1 45

2 45

3 45
Split Squat
4 45

5 45

6 45

NONE

TOTAL TIME sRPE Tonnage

 0

WEEK 4 (AB
WEEK 5 (BE
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45

1
 2

Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45

5 45

6 45

NONE
 NONE

TOTAL TIME sRPE Tonnage

WEEK 5 (AB
WEEK 6 (BE
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

Wall-Sit
 3 45
Wall-Sit
4 45

5 45

6 45

Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
Split Squat
4 45

5 45

6 45

NONE

TOTAL TIME sRPE Tonnage

0
 WEEK 6 (AB
WEEK 7 (BE
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45

Upper Body
Exercise of
Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45

5 45

6 45

NONE
 NONE

TOTAL TIME sRPE Tonnage

WEEK 7 (AB
WEEK 8 (BE
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
 Wall-Sit
4 45

5 45

6 45

Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45
Split Squat

5 45

6 45

NONE

TOTAL TIME sRPE Tonnage

WEEK 8 (AB
WEEK 9 (BE
 DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45

Upper Body 3
Exercise of
4
Choice
5
 6

1 45

2 45

3 45
Split Squat
4 45

5 45

6 45

NONE
TOTAL TIME sRPE Tonnage

WEEK 9 (AB
WEEK 10 (B
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45
 1

Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45

5 45

6 45
 NONE

TOTAL TIME sRPE Tonnage

WEEK 10 (A
WEEK 11 (B
DAY 4
EXERCISE SETS SECONDS

1 45
 2 45

3 45
Wall-Sit
4 45

5 45

6 45

Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

Split Squat
 3 45
Split Squat
4 45

5 45

6 45

NONE

TOTAL TIME sRPE Tonnage

0
 WEEK 11 (A
WEEK 12 (B
DAY 4
EXERCISE SETS SECONDS

1 45

2 45

3 45
Wall-Sit
4 45

5 45

6 45

Upper Body
Exercise of
Upper Body 3
Exercise of
4
Choice
5

1 45

2 45

3 45
Split Squat
4 45

5 45

6 45

NONE
 NONE

TOTAL TIME sRPE Tonnage

0
DAY 4
LOAD RPE INTENSITY

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6 #DIV/0! 0

7 #DIV/0! 0

8 #DIV/0! 0

9 #DIV/0! 0

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AU (ACUTE WORK LOAD)

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AU (ACUTE WORK LOAD)

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DAY 4
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0
 AU (ACUTE WORK LOAD)

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DAY 4
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K 11 (BELOW)
DAY 4
LOAD RPE INTENSITY

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7 #DIV/0! 0

8 #DIV/0! 0

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190
 DAY 5
SETS REPS LOAD RPE

1 15 5

2 15 6

3 15 7

4 15 8

5 15 9

6 15 10

3
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1 15 5

2 15 6

3 15 7

4 15 8

5 15 9

6 15 10

1 15 5

2 15 6

3 15 7

4 15 8
 5 15 9

6 15 10

sRPE AU WEEKLY AU

0
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WEEK 2 (ABOVE)
WEEK 3 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 12 5

2 12 6

3 12 7

4 12 8
5 12 9

6 12 10

1 12 5

2 12 6

3 12 7

4 12 8

5 12 9
 6 12 10

1 12 5

2 12 6

3 12 7

4 12 8

5 12 9

6 12 10

sRPE AU WEEKLY AU

0
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WEEK 3 (ABOVE)
WEEK 4 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 12 5

2 12 6

3 12 7

4 12 8

5 12 9

6 12 10

6
 1 12 5

2 12 6

3 12 7

4 12 8

5 12 9

6 12 10

1 12 5

2 12 6

3 12 7

4 12 8

5 12 9

6 12 10

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 0
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WEEK 4 (ABOVE)
WEEK 5 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 10 5

2 10 6

3 10 7

4 10 8

5 10 9

6 10 10

1
2

1 10 5

2 10 6

3 10 7

4 10 8

5 10 9

6 10 10

1 10 5

2 10 6
 3 10 7

4 10 8

5 10 9

6 10 10

sRPE AU WEEKLY AU

0
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WEEK 5 (ABOVE)
WEEK 6 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 10 5

2 10 6
3 10 7

4 10 8

5 10 9

6 10 10

1 10 5

2 10 6

3 10 7
 4 10 8

5 10 9

6 10 10

1 10 5

2 10 6

3 10 7

4 10 8

5 10 9

6 10 10

sRPE AU WEEKLY AU

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 WEEK 6 (ABOVE)
WEEK 7 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 8 5

2 8 6

3 8 7

4 8 8

5 8 9

6 8 10

2
3

1 8 5

2 8 6

3 8 7

4 8 8

5 8 9

6 8 10

1 8 5

2 8 6

3 8 7
 4 8 8

5 8 9

6 8 10

sRPE AU WEEKLY AU

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WEEK 7 (ABOVE)
WEEK 8 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 8 5

2 8 6

3 8 7
4 8 8

5 8 9

6 8 10

1 8 5

2 8 6

3 8 7

4 8 8
 5 8 9

6 8 10

1 8 5

2 8 6

3 8 7

4 8 8

5 8 9

6 8 10

sRPE AU WEEKLY AU

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WEEK 8 (ABOVE)
WEEK 9 (BELOW)
 DAY 5
SETS REPS LOAD RPE

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

5
6

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10
sRPE AU WEEKLY AU

0
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WEEK 9 (ABOVE)
WEEK 10 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10
1

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

1 6 5
 2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

sRPE AU WEEKLY AU

0
0

WEEK 10 (ABOVE)
WEEK 11 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 6 5
2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

1 6 5

2 6 6
 3 6 7

4 6 8

5 6 9

6 6 10

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

sRPE AU WEEKLY AU

0
0
 WEEK 11 (ABOVE)
WEEK 12 (BELOW)
DAY 5
SETS REPS LOAD RPE

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

2
3

1 6 5

2 6 6

3 6 7

4 6 8

5 6 9

6 6 10

1 6 5

2 6 6

3 6 7
 4 6 8

5 6 9

6 6 10

sRPE AU WEEKLY AU

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 INSTRUC
Instructions: Complete the fo
PHASE 3 WEEKS

as prescribed at normal pace

13-16

Frequency: 3 x / week (Recom

between each session. Exam

Intensity: Progressive externa

barbell) based on prescribed
PH Rest: 3 - 5 minutes between s

EXERCISE

Low-Bar Squat
EEK 13

UPPER BODY
EXERCISE OF
CHOICE
WEEK 13
UPPER BODY
EXERCISE OF
CHOICE

Split Squat

TOTAL TIME
 WEEK 13
WEEK 14

EXERCISE

Low-Bar Squat
EK 14

UPPER BODY
EXERCISE OF
WEEK 14
UPPER BODY
EXERCISE OF
CHOICE

Split Squat

TOTAL TIME
 WEEK 14
WEEK 15

EXERCISE

Low-Bar Squat
EK 15

UPPER BODY
EXERCISE OF
WEEK 15
UPPER BODY
EXERCISE OF
CHOICE

Split Squat

TOTAL TIME
 WEEK 15
WEEK 16

EXERCISE

Low-Bar Squat
EK 16

UPPER BODY
EXERCISE OF
WEEK 16
UPPER BODY
EXERCISE OF
CHOICE

Split Squat

TOTAL TIME
WEEK 1
 KNEE REHAB

INSTRUCTIONS
Complete the following linear progression
at normal pace (no tempo).

x / week (Recommended: 1 day of rest

session. Example: M/W/F or T/Th/Sat)

gressive external intensity (load on

on prescribed internal intensity (RPE).
utes between sets.

DAY 1
SETS REPS LOAD RPE

1 6 5

2 6 5

3 6 6

4 6 6

5 6 6.5

6 6 7

2
 3

1 8 5

2 8 5

3 8 6

4 8 6

5 8 6.5

6 8 7

sRPE Tonnage AU (ACUTE WORK LO

0
0
WEEK 13 (ABOVE)
WEEK 14 (BELOW)
DAY 1
SETS REPS LOAD RPE

1 5 5

2 5 6

3 5 6

4 5 6.5

5 5 7

6 5 7.5

2
 3

1 8 5

2 8 6

3 8 6

4 8 6.5

5 8 7

6 8 7.5

sRPE Tonnage AU (ACUTE WORK LO

0
0
WEEK 14 (ABOVE)
WEEK 15 (BELOW)
DAY 1
SETS REPS LOAD RPE

1 4 5

2 4 6

3 4 6.6

4 4 7

5 4 7.5

6 4 8

2
 3

1 8 5

2 8 6

3 8 6.6

4 8 7

5 8 7.5

6 8 8

sRPE Tonnage AU (ACUTE WORK LO

0
0
WEEK 15(ABOVE)
WEEK 16 (BELOW)
DAY 1
SETS REPS LOAD RPE

1 3 6

2 3 6.5

3 3 7

4 3 7.5

5 3 8

6 3 8.5

2
 3

1 8 6

2 8 6.5

3 8 7

4 8 7.5

5 8 8

6 8 8.5

sRPE Tonnage AU (ACUTE WORK LO

0
0
WEEK 16 ABOVE
HAB TEMPLATE

EXERCISE SELECTION
Select an exercise by clicking dropdown a

Low-Bar Squat
Day 1
Split Squat

Conventional Deadlift
Day 2
Step-Ups (Hip at 90 degrees of flex
 Romanian Deadlift
Day 3
Leg Press

INTENSITY TONNAGE EXERCISE

#DIV/0! 0

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#DIV/0! 0
0
Conventional
#DIV/0! 0 Deadlift
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

UPPER BODY
0 EXERCISE OF
CHOICE
 #DIV/0! 0 UPPER BODY
0 EXERCISE OF
#DIV/0! 0 CHOICE
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
Step-Ups
0 (Hip at 90 degrees
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

ACUTE WORK LOAD) TOTAL TIME

0
INTENSITY EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0
Conventional
#DIV/0! 0 Deadlift
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

UPPER BODY
0 EXERCISE OF
 #DIV/0! 0 UPPER BODY
0 EXERCISE OF
#DIV/0! 0 CHOICE
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Step-Ups (Hip at

0 90 degrees of
#DIV/0! 0 flexion)
#DIV/0! 0

#DIV/0! 0

ACUTE WORK LOAD) TOTAL TIME

0
INTENSITY EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0
Conventional
#DIV/0! 0 Deadlift
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

UPPER BODY
0 EXERCISE OF
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0 EXERCISE OF
#DIV/0! 0 CHOICE
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Step-Ups (Hip at

0 90 degrees of
#DIV/0! 0 flexion)
#DIV/0! 0

#DIV/0! 0

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0
INTENSITY EXERCISE

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0
0
Conventional
#DIV/0! 0 Deadlift
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

UPPER BODY
0 EXERCISE OF
 #DIV/0! 0 UPPER BODY
0 EXERCISE OF
#DIV/0! 0 CHOICE
#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0

#DIV/0! 0 Step-Ups (Hip at

0 90 degrees of
#DIV/0! 0 flexion)
#DIV/0! 0

#DIV/0! 0

ACUTE WORK LOAD) TOTAL TIME

0
ATE

LECTION
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Bar Squat

t Squat

onal Deadlift

0 degrees of flexion)
an Deadlift

Press

DAY 2
EXERCISE SETS REPS LOAD

1 6

2 6

3 6
nventional
Deadlift 4 6

5 6

6 6

PER BODY
ERCISE OF
CHOICE
PER BODY 3
ERCISE OF
4
CHOICE
5

1 6

2 6

3 6
at 90 degrees of flexion)
4 6

5 6

6 6

TOTAL TIME sRPE Tonnage AU (ACUT

0
 WEEK 13 (ABOVE
WEEK 14 (BELOW
DAY 2
EXERCISE SETS REPS LOAD

1 5

2 5

3 5
nventional
Deadlift 4 5

5 5

6 5

PER BODY
ERCISE OF
PER BODY 3
ERCISE OF
4
CHOICE
5

1 8

2 8

p-Ups (Hip at 3 8
degrees of
4 8
flexion)
5 8

6 8

TOTAL TIME sRPE Tonnage AU (ACUT

0
 WEEK 14 (ABOVE
WEEK 15 (BELOW
DAY 2
EXERCISE SETS REPS LOAD

1 4

2 4

3 4
nventional
Deadlift 4 4

5 4

6 4

PER BODY
ERCISE OF
PER BODY 3
ERCISE OF
4
CHOICE
5

1 8

2 8

p-Ups (Hip at 3 8
degrees of
4 8
flexion)
5 8

6 8

TOTAL TIME sRPE Tonnage AU (ACUT

0
 WEEK 15(ABOVE)
WEEK 16 (BELOW
DAY 2
EXERCISE SETS REPS LOAD

1 3

2 3

3 3
nventional
Deadlift 4 3

5 3

6 3

PER BODY
ERCISE OF
PER BODY 3
ERCISE OF
4
CHOICE
5

1 8

2 8

p-Ups (Hip at 3 8
degrees of
4 8
flexion)
5 8

6 8

TOTAL TIME sRPE Tonnage AU (ACUT

0
WEEK 16 ABOVE
2
RPE INTENSITY

5 #DIV/0! 0

5 #DIV/0! 0

6 #DIV/0! 0
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UPPER BODY 3
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1 8

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TOTAL TIME sRPE Tonnage

0
 WEEK 13 (AB
WEEK 14 (BE
DAY 3
EXERCISE SETS REPS

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Romanian
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5 8

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WEEK 15 (BE
DAY 3
EXERCISE SETS REPS

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Romanian
Deadlift 4 6

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UPPER BODY
EXERCISE OF
UPPER BODY 3
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4
CHOICE
5

1 8

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3 8
Leg Press
4 8

5 8

6 8

TOTAL TIME sRPE Tonnage

0
 WEEK 15(AB
WEEK 16 (BE
DAY 3
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Romanian
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UPPER BODY 3
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1 8

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TOTAL TIME sRPE Tonnage

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