Plan Overview
Ground rules, weekly structure, and how the time slider works.
⏱
Time Slider
Set how long you have before each workout. Reps and sets adjust automatically.
🦵
No Deep Bend
Keep all knee bends above 60–70°. Never force deep flexion on the left knee.
🧊
Ice Every Time
Ice left knee 15–20 min after every session, run, and hike.
⚡
VMO is King
TKE and Straight Leg Raises are NEVER grayed out. They're always in, even at minimal time.
📈
Progressive Load
Each week adds volume. If pain spikes, repeat the prior week.
🛑
Sharp Pain = Stop
Mild ache is okay. Sharp or worsening pain means stop immediately.
How the Time Slider Works
55–60 MIN
FULL
All exercises, max sets & reps
40–54 MIN
STANDARD
All exercises, slightly reduced volume
25–39 MIN
EXPRESS
Core exercises only, reduced sets
15–24 MIN
MINIMAL
VMO essentials only — always better than nothing
4-Week Structure
Same 4-day framework each week, escalating challenge.
| Week | Theme | Run | Hike |
|---|---|---|---|
| 1 | Foundation — activation, form mastery | 25 min flat | 45 min flat trail |
| 2 | Build — +1 set, heavier bands | 32 min flat/moderate | 60 min mild incline |
| 3 | Load — add dumbbells to all compounds | 38 min rolling hills | 70 min hilly terrain |
| 4 | Challenge — single-leg peak volume | 45 min hills + strides | 85 min mountain hike |
⚠️ Always Avoid
- Deep squats or full knee flexion
- Forward stepping lunges
- Plyometrics or jumping
- Downhill running (until Week 4)
- Running through sharp pain
✓ Recovery Essentials
- Ice 15–20 min after every session
- Compression sleeve for runs & hikes
- Elevate leg in the evening
- Trekking poles on all hilly hikes
- Trail shoes with lateral support
Ongoing Weekly Regime
Post-program: sustain and keep building. Same 4-day structure, progressive monthly load.
THE MAINTENANCE WEEK
Cycle this weekly structure indefinitely after completing 4 weeks
Monday
💪 Strength — Lower Body
Step-ups, reverse lunges, RDL, hip thrusts, TKE. 50–60 min. Increase weight monthly.
Tuesday
🏃 Run — 40–50 min
Rolling terrain. Comfortable-to-moderate pace. Ice after.
Wednesday
😴 Rest or Easy Walk
20–30 min easy walk. Mobility work optional.
Thursday
⚡ Strength — Single-Leg + Stability
Single-leg deadlifts, split squats, balance work, TKE. 45–50 min.
Friday
😴 Rest
Recovery is where adaptation happens.
Saturday
🥾 Hike — 60–90 min
Alternate flat and hilly weeks. Progress pack weight gradually.
Sunday
😴 Full Rest
Full recovery day.
Monthly Progressions
How to keep building beyond Week 4.
| Month | Strength | Running | Hiking |
|---|---|---|---|
| M1 | Shallow goblet squat (if pain-free) | 50–55 min every other week | Add second shorter hike day |
| M2 | Barbell RDL, heavier split squats | 1× tempo run (20–25 min hard) | Add loaded pack (5–8 lbs) |
| M3 | Progress goblet squat depth | 55–60 min trail runs | Full mountain days, 10–15 lb pack |
| M4+ | Physio reassessment — return to barbell | Trail running as primary cardio | Backpacking overnight goal |