Post Rehab Leg Injury Training Plan


• 6 weeks, 5 days per week
• Designed to be a bridge from rehab to full health and function
• Must be cleared by your medical professional to train
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This training plan is designed to help athletes who have suffered a leg injury, and subsequent surgery, to bridge the gap between the end of physical therapy and the beginning of full on training. This is a 6-week long, 5 day/week training plan for 30 total training sessions.

This is not a rehab plan. Rather is it a progressive training plan which deploys strength training and low-level plyometrics with the goal of strengthening weak legs coming back from surgery and physical therapy.

This plan is designed for athletes who have completed physical therapy and been given clearence from their physician for unrestricted physical training and activity. You should have normal ranges of joint extension and flexion.

Here is what the training week looks like:
    Monday – Plyos, 1-Leg Box Squat/Mini Leg Blaster, Mini Band Shuttle, Calf Raise
    Tuesday – Plyos, Front Squat, Walking Lunge, Hamstring work
    Wednesday – Short run, step ups, low back
    Thursday – Plyos, 1-Leg Box Squat/Mini Leg Blaster, Hinge, Mini Band Shuttle, Calf Raise
    Friday – Plyos, Front Squat, Walking Lunge, Hamstring work


Required Equipment

- Fully Equipped Weighroom (rack, bench, barbells, dumbbells)
- 12” and 20” Plyo Box
- 16” bench or box for step ups
- Backpack for loaded step ups
- Light, Medium and Heavy Mini Band. You can order mini bands HERE
- Jump Rope

Sample Training

Obj: Strength/Plyo
Warm Up:
7 Minute Jump Rope

(1) 5 Rounds
3x 1-Leg Box Jump and Stick to 12”
Box (Stick the landing)
5x Walking Lunges
5x Push Ups
Instep Stretch

(2) 5 Rounds
8x 1-Leg Box Squat, increase load
each round until 8x is hard, but doable

5x Weighted Situps @ 25#

(3) 5 Rounds
5x Hinge Lift increase load each round until 5x is hard, but doable
1/3x Tarzan Pull ups
2/2/2 Toe Touch Complex

(4) 3 Rounds
2x 30-foot mini band shuttle (down back - use medium band)
15x 1-leg calf raise
10x Russian Triangle @ 25#
45-second Front Bridge

Obj: Strength/Plyo

Warm Up:
3 Rounds
4-Square Drill
Instep Stretch

(1) 5 Rounds
3x Depth Jump and Stick from 12”
Box (Stick the landing)
5x Walking Lunges
5x Push Ups
Instep Stretch
(2) 5 Rounds
5x Front Squat - increase load each round until 5x is hard, but doable
8x Kneeling Curl to Press @ 15/25#
Hip Flexor Stretch

(3) 5 Rounds
5x Walking Lunge - increase load
each round until 5x is hard, but doable
5x 1-Arm Horizontal Row - increase load each round until 5x is hard, but doable
Lat + Pec Stretch

(4) 3 Rounds
20x 1-Leg Poor Man’s Leg Curl
10x Seated Russian Twist @ 25#
15x Face Down Back Ext

Obj: Stamina/Endurance
Warm Up:
Run 1 Mile, easy pace

(1) 300x Step ups, with 15# Backpack

(2) 3 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
20/20 Side Bridge

(3) 2 Rounds
25-Second Jane Fonda
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.



I went through the post rehab leg injury training program. I've the confidence I had lost after my injury and am back to where I was at before the injury. Thanks a lot for your program.


Hi Rob,

I am about to complete your post rehab leg injury plan and was wondering what program you would suggest following next.

I loved the program and it made a huge difference getting me back up to speed after being released from physical therapy (knee surgery). I started front squatting with 0 weight and was working with 165# in my last session – still have work to do but I’m lightyears ahead of where I thought I would be in such a short time.

Thank you, - J


Dear Rob,

Just wanted to drop some kudos your way for your Post Rehab Leg Injury Plan. I picked up 2 ligament ruptures in UK Army Officer training, and then managed to suffer a minor ankle fracture whilst in rehab. After a medical discharge from training I was able to walk, I set about training for a marathon- although completing the marathon I did my leg no favours.

I ran through the post rehab plan, having to re-do some weeks, but after I am now able to run properly again without increasing the pain in my joint. I can undertake DLs, squats and more importantly can now train at a capacity and intensity that will guide me towards attaining the standard where I can have another crack at Officer training- I believe that this is due to your programming, so much kudos for that.


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