hey new here

[OGfootball]

just seeing if anyone could post a good squat routine. i tore my acl and im trying to get my strength back. i work out 4 to 5 days a week.

[thunder10]

Hey OG, welcome to the board. I tore each of my ACL's my freshman and sophmore year so i know what you have been through. Both times I have gained all of my strength back so just push yourself.

A routine that worked for me was switching up reps every week.
For instance
Week 1
4 Sets
3 Reps, last set till failure

Weeks 2
4 Sets
5 reps, last set till failure

Week 3
3 sets
10 reps, 8 reps, 6 reps till failure

Week 4
3 sets
5 reps, 3 reps, 1 rep max

This is called the BFS program and it really worked for me, my HS football team used it.

Good luck with the comeback.

[OGfootball]

thanks for the help. i hate not being able to anything. im ready to get back into lifting

[OGfootball]

do you do plometrics with that too. i use to have a BFS book, but i couldnt understand the sets and reps program.

[thunder10]

My coach had us do plyometrics one day of the week but it was not in the actual program we used.

don't worry man, the strength will come back. How long are you post surgery.

[OGfootball]

seven weeks... i have full range of motion and the doctor said i can run in too weeks. rehab is going great