Today's Intention · Friday, April 17
"Champions are built in recovery rooms."
🇺🇸 The Comeback · Zach · 2026
Days of the Comeback
Surgery Mar 4, 2026
Days Since Injury
Jan 26, 2026
"Hard days are the best because that's when champions are made. Those times when you don't want to train — that's where it counts."
Gabby Douglas
U.S. Gymnastics · 2× Olympic Gold Medalist
Live
🏀 Oklahoma City
☁️77°F
Overcast
Feels 80° · 69% humidity
🌊 Santa Monica
⛅64°F
Partly cloudy
Feels 64° · 65% humidity
🎾 ATP Tour
BMW Open by Bitpanda
thru Apr 20
Barcelona Open Banc Sabadell
thru Apr 20
Sinner — not currently scheduled
Countdown to Milestones
Back on the Bike
May 27, 2026 · 12 wks post-op
0.0% complete
First 5K
Jun 24, 2026 · 16 wks post-op
0.0% complete
Chianti Classico
Sep 27–Oct 3, 2026 · Tuscany with Ngamba
0.0% complete
OKC Marathon
Apr 27, 2027 · Oklahoma City Memorial
0.0% complete
Daily Training
Daily Readiness
🌙 Sleep Quality
1 = poor, 5 = great
🦵 Pain Level
1 = high pain, 5 = none
⚡ Energy
1 = depleted, 5 = charged
PT Homework · Today
0/7Resets each morning · Phase 3: Strength & Power
USOPC Return-to-Sport Clearance
0/8 clearedWeek 6 post-op · Based on ACSM / USOPC functional clearance standards
Pain-Free Full ROM
Flexion & extension equal to contralateral limb
🔒 Single-Leg Squat — No Valgus
Controlled descent, knee tracks over 2nd toe
🔒 Single-Leg Hop Test ≥90% LSI
Limb Symmetry Index vs. non-surgical leg
🔒 Y-Balance Test <4cm Asymmetry
Dynamic postural control screen
🔒 Triple Hop Distance ≥90% LSI
Consecutive hop for distance
🔒 Quad Strength ≥90% LSI
Isokinetic or estimated via 1RM comparison
🔒 Hamstring Strength ≥90% LSI
Nordic curl strength assessment
🔒 Sports Psychology Clearance
ACL-RSI score ≥56 · Fear of re-injury resolved
Recovery Timeline
Load Management
Weeks 1–2
Neuromuscular Re-Education
Weeks 2–6
Strength & Power
Weeks 6–12
Sport-Specific Training
Weeks 12–16
Return to Competition
Weeks 16+
Active: Phase 3 — Strength & Power
• Quad hypertrophy
• Proprioception
• Closed-chain loading
Weekly Protocol
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest
Mental Reps
Box Breathing · 4-4-4-4
Today's Visualization
"You are in PT. Every exercise is a deposit in the bank. See your graft strengthening, fibers weaving in, anchoring perfectly."
Confidence in Knee Today
7/10Send Update
Fire a progress update to your connected channels.
Configure credentials in .env.local