TLDR: The hip is more likely to be the cause of knee pain than the knee itself
Because I’m doing Olympic weightlifting, majority of my program revolve around a squat or a pull movement. There was once I had a training cycle targeting front squats; a total of 60-70 work reps of front squats a week and when I consolidated the number of squats I did, I swear to God I did about 700 reps in the span of 14 weeks.
The best part about it? My weightlifting total increased by 17kg after a short strength cycle post-front squat hell. The worst part was that I could barely climb stairs. When I was staying in a hostel at the 6th floor without an elevator, with each step I climbed I would grimace in pain.
After following the guidelines and the program listed in this book, I managed to restore myself to a more functional human being that didn’t need knee sleeves for my squats. My knees felt decent (not perfect because of an ACL tear I had from way back), but they didn’t try and kill me every time I tried to squat and take a shit, or landing from a jump at every snatch/clean.
The program focuses heavily on fascia release, stretching and hip activation drills. It is a 8 week program that builds on the activation and endurance of the glutes, and contains hundreds of reps that attempt to break the motor pattern that left the user in pain.
Thankfully, by week 3-4 my knees were already free of the pain that has bugged me since the front squat cycle. Occasionally, I do feel some pain again and I will go back to this book, do the program and it has never failed in easing the pain.
- Progressive rehab program that focuses on long term solutions
- Strength program that focuses on movement quality and weakness training
- For a sufferer of knee pain, I really can’t see any cons in doing this