Today's Intention · Wednesday, June 17
"The comeback is always stronger than the setback."
🇺🇸 The Comeback · Zach · 2026
Days of the Comeback
Surgery Mar 4, 2026
Days Since Injury
Jan 26, 2026
"I never stopped believing I'd get back. Every day in the training room was a day closer to the court."
Klay Thompson
NBA · Returned from torn ACL + Achilles to win 4th title
Live
🏀 Oklahoma City
☀️84°F
Sunny
Feels 87° · 57% humidity
🌊 Santa Monica
⛅66°F
Partly cloudy
Feels 66° · 75% humidity
🎾 ATP Tour
Terra Wortmann Open
thru Jun 22
HSBC Championships
thru Jun 22
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
0/6Resets each morning · Phase 4: Sport-Specific Training
USOPC Return-to-Sport Clearance
0/8 clearedWeek 15 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 4 — Sport-Specific Training
• Return to running
• Plyometric progression
• LSI ≥90% testing
Weekly Protocol
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest
Mental Reps
Box Breathing · 4-4-4-4
Today's Visualization
"Close your eyes. Feel yourself on your bike at the start of the Chianti Classico. Legs strong. Lungs open. The Tuscan hills ahead of you."
Confidence in Knee Today
7/10Send Update
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