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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→ Research: 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.

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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


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Our work is not limited to US Athletes.

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This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

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– Rob Shaul, Founder


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By Rob Shaul

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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.

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How is MTI programming different than CrossFit?
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Where do I find unfamiliar exercises?
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See our Nutritional Guidelines HERE.

Can I see sample training?
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You are encouraged to do it before purchasing.

What if I have more questions?


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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