ACL Bridge Program: Phase 3

Tear your ACL  and cleared from therapy anywhere from 6-12 months without a defined plan and program? Use these guides to continue your ACL Rehab journey…

Phase 3:  12 Week Guide | This program is for individuals who have successfully completed at least 6 months of ACL rehab. It is designed to ensure individuals are maintaining a structured strength, conditioning, and plyometric program while returning back to their sport.

This third phase is focused on power looking to perform slow controlled movement down with a focus on an explosive, fast push up from the bottom position. Weight should remain heavy (>85% 1 rep max) but reps will drop and rest will remain longer between sets. With power training the goal is to move a heavy external load in the shortest amount of time.

The program is a continuation of the previous 3 months and is similarly broken into two 6 week phases that include 6 days of scheduled activity. Each week the athlete will have a structured strength, conditioning, and plyometric program with 2 days of zone 2 cardio and 1 day of mobility to be used as needed if out of season. The workouts will change after the 6 week mark.

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This Template was created by Performance Physical Therapist, Dr. Stephanie Nichols, DPT

physical therapist acl

“My name is Stephanie Nichols and I have been working at R2P for over 3 years now. While I love working with all patients and diagnosis, I have a special passion for post op ACL rehab as I have personally recovered from 3 ACL reconstructions myself. I have felt the devastation of this injury, have been through the long and sometimes grueling rehab process, and have felt the true excitement and joy when you finally get back on the field. It is because of this that I am so excited and truly passionate about this program and ensuring that all our ACL patients achieve long term success return to their desired activities!”

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