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Can you share specifics on what is working for KOTG for you please?
I follow a lot of his stuff but find it pretty vast and bewildering on what to focus on! Currently doing ATG Split squat and reverse treadmill regularly and tib bar and nordics sporadically but struggling to focus on it and have only seen marginal improvements.
Philipflop-
Main things I do are step downs, have been steadily increasing height on these, and I do them as part of my warmup for all squatting, push pressing, or deadlift sessions. I also got a slant board to do VMO squats. Also tib raise/calf raise supersets. Though not from KOTG specifically I also do my leg extensions more focussed on the vastus medialis now with my legs very close together and toes pointed inwards a bit. Alongside all of these any squatting movement I do I focus a lot more on controlling the eccentric portion.
Alongside these when I started I was stretching my quads every day, and foam rolling them when I could stand the pain. Now that pain has subsided mostly I stretch more infrequently, maybe 3 nights a week, but I stretch and foam roll my legs (focussing on quads) before squat and deadlift sessions.
For the first 2 months of knee rehab I only trained upper body with all my lower body work being focussed on rehab as well, which helped a lot.
I am really astounded by the improvement. Just walking down the stairs made me wince with pain and I was almost constantly on painkillers and now my knees are a bit creaky but mostly fine.
zooeyzooey
Started some proper stretching and rehab work on my knees around 3 months ago based on knees over toes guy on YouTube and it's worked absolute wonders for me. Walking down stairs, sitting on toilet, squatting and deadlifting almost completely pain free.
Hit 220kg for 3 on deadlift last night and 170kg for 3 on squat at the weekend (with knee wraps) so things are developing well on lower body front. I really need to just laser focus on my upper body work cause it's so behind my lower body lifts. When August is over and I'm less busy I'm going to think about implementing some proper upper body focussed programming.