Today's Intention · Tuesday, August 18
"Trust the process. Trust your body. Trust your team."
🇺🇸 The Comeback · Zach · 2026
Days of the Comeback
Surgery Mar 4, 2026
Days Since Injury
Jan 26, 2026
"I had to tell myself: if I want to be great again, I have to trust the process. One day at a time."
Tiger Woods
Golf · Won 2019 Masters after multiple back surgeries
Live
🏀 Oklahoma City
☀️77°F
Clear
Feels 78° · 68% humidity
🌊 Santa Monica
🌫️65°F
Mist
Feels 68° · 94% humidity
🏀 OKC Thunder
vs New Orleans Pelicans
Wed, Oct 7 · 12:00 AM UTC
BOK Center
🎾 ATP Tour
Cincinnati Open
thru Aug 24
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
0/4Resets each morning · Phase 5: Return to Competition
USOPC Return-to-Sport Clearance
0/8 clearedWeek 23 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 5 — Return to Competition
• Full athletic load
• Event-specific prep
• Mental performance
Weekly Protocol
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest
Mental Reps
Box Breathing · 4-4-4-4
Today's Visualization
"Picture Ngamba beside you on a climb in Tuscany. You are there. You made it. Every hard day in rehab brought you here."
Confidence in Knee Today
7/10Send Update
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