MoPro
TrainersEye · Knee Health
Knee Rehab S
Trainer's Eye
Phase 4 · Strength and tolerance · Session S

Load it.
Slowly.
Heavily.

Phase 4 opens: heavy slow resistance — the loading pattern with the best evidence for painful knees and tendons.

  • Ssession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Loading is the treatment for tendons

Patellar tendon pain responds to progressive heavy slow loading, not to rest.

Tempo builds tolerance

Three seconds down builds tendon and muscle tolerance at loads a sore knee can accept.

Load close, stand tall

A load held away from the body increases the demand at the knee and hip. Keep it close.

Three couplets · two rounds · twelve minutes · a knee that carries you

A

Heavy and slow

Tempo squat + loaded squat
A1

Tempo goblet squat

60 s · slow reps

Three seconds down, one second up, pack at the chest — count clean reps only.

Easier bodyweight  ·  Harder four seconds down

R1R2—
A2

Loaded box squat

10 reps · ×2

Pack on; sit to the chair under control, pause, drive up tall.

Easier bodyweight  ·  Harder lower chair

R1R2
B

Split it heavy

Split squat + Bulgarian
B1

Split squat — tempo

60 s · slow reps

Three seconds down on every rep, alternating legs; front heel stays flat.

Easier shallower  ·  Harder deeper

R1R2—
B2

Bulgarian split squat

8/side · ×2

Rear foot on a chair; lower straight down, tall torso, front heel heavy.

Easier split squat on the floor  ·  Harder hold the backpack

R1R2
C

Lower heavy

Step-down + RDL
C1

Loaded step-downs

60 s · slow reps

Pack at the chest; lower off the step for three seconds and return.

Easier bodyweight  ·  Harder higher step

R1R2—
C2

Single-leg RDL — loaded

8/side · ×2

Pack or bag in the opposite hand; hinge over one leg, back long, knee soft.

Easier bodyweight  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Tissue tolerance is built, not waited for: load a little more than last week, a little less than too much.
  2. Two clean sessions on a level earn the next level. In doubt, add a rep before adding load.
  3. Tempo is load: three seconds down turns a light set into a hard one with no extra weight.
  4. Soreness in the muscle is fine. Sharp pain in the joint line is not.

Tick it off

MovementRound 1Round 2Best
A1Tempo goblet squatslow reps in 60 s —
A2Loaded box squat10 reps
B1Split squat — temposlow reps in 60 s —
B2Bulgarian split squat8/side
C1Loaded step-downsslow reps in 60 s —
C2Single-leg RDL — loaded8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-S