These have been showing promising results (no traumatic injury to the knee rather micro-tears of tendon from playing volleyball 3-4 hours, 6 days a week. )
Programs from:
this is just the workouts, for coaching on form etc signup on their site.
Knee Ability Zero
| Day | Exercise | Sets x Reps/Time |
|---|---|---|
| Monday, Wednesday, Friday | Backward Walk or Sled | 1 set x 10 mins |
| Tibialis Raise | 1 set x 25 reps | |
| FHL Calf Raise | 1 set x 25 reps | |
| Tibialis Raise (Again) | 1 set x 25 reps | |
| KOT Calf Raise | 1 set x 25 reps | |
| Patrick Step | 1 set x 25 reps | |
| Zero ATG Split Squat | 5 sets x 5 reps | |
| Elephant Walk | 2 sets x 30 reps | |
| L-Sit | 2 sets x 20 secs | |
| Couch Stretch | 2 sets x 1 min | |
| Tuesday, Thursday | Calf Stretch | 3 sets x 1 min |
| Hamstring Stretch | 3 sets x 1 min | |
| Outer Glute Stretch | 3 sets x 1 min | |
| Groin Stretch | 3 sets x 1 min | |
| Ring Row | 3 sets x 10 reps | |
| Full Range Ring Push Up | 3 sets x 10 reps | |
| Band Pullapart | 3 sets x 20 reps |
end of Zero program
ATG Knee Ability Pro
| Day of the Week | Exercise | Sets x Reps |
|---|---|---|
| Monday | Resisted Backward | 100 yards or 5 minutes |
| Forward Sled | 4 x 25 yards | |
| Tib Bar | 2 x 20 | |
| Reverse Step Up for Height | 2 x 20 | |
| Slow-Tempo ATG Split Squats | 2 x 5 (5 seconds down, 5 seconds up) | |
| Couch Stretch Pulse | 2 x 20 | |
| Tuesday | Optional Single-Leg Standing Calf Raise | 2 x 12 |
| Optional Single-Leg Seated Calf Raise | 2 x 12 | |
| Slant Calf Stretch | 2 x 30 seconds | |
| Slant Pike Pulse | 2 x 30 reps | |
| Incline Pigeon Push-up | 2 x 15 reps | |
| ATG-style Seated Goodmorning | 2 x 12 reps | |
| Hip Flexors | 2 x 20 reps | |
| Couch Stretch | 2 x 30 seconds | |
| Wednesday | Rest | - |
| Thursday | Repeat Monday Routine | - |
| Friday | Repeat Tuesday Routine | - |
| Saturday | Rest | - |
| Sunday | Rest | - |
End of Pro program
ATG for Volleyball Off-Season
WEEK A
| Day | Exercise | Sets x Reps/Time |
|---|---|---|
| Monday | Push Pull Sled | 1 set x 10 mins |
| Poliquin Step Up | 6 sets x 15 reps | |
| Back Extension | 4 sets x 10 reps | |
| ATG Split Squat | 4 sets x 6 reps | |
| Tibialis | 3 sets x 15 reps | |
| Soleus Raise (Bent-Knee Calf Raise) | 3 sets x 15 reps | |
| Couch Stretch | 3 sets x 45 secs | |
| Tuesday | Sled | 1 set x 10 mins |
| Band Pullapart | 1 set x 50 reps | |
| DB External Rotation | 3 sets x 10 reps | |
| Trap-3 Raise | 3 sets x 10 reps | |
| ATG Shoulder Press | 5 sets x 8 reps | |
| Zottman Curl | 5 sets x 10 reps | |
| Wrist Flexion | 1 set x 10-20 reps | |
| Wrist Extension | 1 set x 10-20 reps | |
| Ulnar Flexion | 1 set x 10-20 reps | |
| Radial Flexion | 1 set x 10-20 reps | |
| Supination | 1 set x 10-20 reps | |
| Pronation | 1 set x 10-20 reps | |
| Wednesday | Sled | 1 set x 10 mins |
| Seated Goodmorning | 3 sets x 12 reps | |
| Cross-Bench Pullover | 3 sets x 10 reps | |
| Jefferson Curl | 3 sets x 8 reps | |
| QL (Quadratus Lumborum) | 3 sets x 10 reps | |
| Outer Glute Stretch | 3 sets x 45 secs | |
| Couch Stretch | 3 sets x 45 secs | |
| Thursday | Sled Push-Pull | 1 set x 10 mins |
| VMO Squat | 3 sets x 20 reps | |
| Full-Stretch RDL (Romanian Deadlift) | 4 sets x 10 reps | |
| Reverse Squat | 4 sets x 20 reps | |
| Straight-Leg Calf Raise | 4 sets x 15 reps | |
| Couch Stretch | 3 sets x 45 secs | |
| Friday | Backward Walk/Jog/Sled/Deadmill | 1 set x 10 mins |
| DB External Rotation | 3 sets x 10 reps | |
| Powell Raise | 3 sets x 10 reps | |
| 45-Degree Incline DB Press | 5 sets x 8-10 reps | |
| Dumbbell Rows | 5 sets x 8-10 reps | |
| Grip Crushers | 3 sets x 10-20 reps (Optional) | |
| Finger Extension | 3 sets x 10-20 reps (Optional) |
WEEK B
| Day | Exercise | Sets x Reps/Time |
|---|---|---|
| Monday | Push-Pull Sled | 1 set x 10 mins |
| Poliquin Step Up | 6 sets x 15 reps | |
| Nordic | 4 sets x 5 reps | |
| ATG Split Squat | 4 sets x 6 reps | |
| Tibialis | 3 sets x 15 reps | |
| Soleus Raise | 3 sets x 15 reps | |
| Couch Stretch | 3 sets x 45 secs | |
| Tuesday | Backward Sled | 1 set x 10 mins |
| Band Pullapart | 1 set x 50 reps | |
| DB External Rotation | 3 sets x 10 reps | |
| Trap-3 Raise | 3 sets x 10 reps | |
| ATG Shoulder Press | 5 sets x 5-8 reps | |
| Incline DB Hammer Curl | 5 sets x 10 reps | |
| Wrist Flexion | 1 set x 10-20 reps | |
| Wrist Extension | 1 set x 10-20 reps | |
| Ulnar Flexion | 1 set x 10-20 reps | |
| Radial Flexion | 1 set x 10-20 reps | |
| Supination | 1 set x 10-20 reps | |
| Pronation | 1 set x 10-20 reps | |