ACL Return-to-Play
12-week advanced ACL return-to-play protocol. Stage-gated progression from bilateral strength to single-leg power to plyometric and cutting work, post-graduation from clinical PT.
- Equipment
- Barbell, Full Gym
- Style
- Low Impact
Unlock ACL Return-to-Play in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Twelve-week return-to-play protocol for athletes graduating from clinical physical therapy after ACL reconstruction. Designed to bridge the gap from "cleared by PT" to "actually ready for sport". Three 4-week phases:
**Stage 1 (wks 1-4):** Bilateral strength + balance. Trap bar deadlifts, leg press, single-leg standing balance, light bilateral jumping. No cutting, no contact.
**Stage 2 (wks 5-8):** Single-leg loading + introduction to plyo. Bulgarian splits, step-ups, single-leg deadlifts, low-amplitude single-leg jumps.
**Stage 3 (wks 9-12):** Sport-specific cutting + reactive jumps + return to drills. Lateral bounding, cutting drills, single-leg depth jumps.
Four sessions per week. Strict prerequisites: cleared by PT/MD, no pain at end-range knee flexion, healthy contralateral leg strength within 90% of operated side. Always work with your PT or sports med team during the transition.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓12 weeks of programming
- ✓4 training days per week
- ✓12 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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