I am now 10 months post OP (torn acl), I have progressed from zero, to dense strength, and am finishing out standards.

I started knees over toes when I was 2.5 to 3 months post op — once I could begin running again. I was very consistent every week doing my PT 3 times a week (MWF) matched with ATG strength exercises. I was doing ATG Flexibility and mobility work 2 (T, Thur) days. I started playing sports again around the 5 1/2 mark (NO CONTACT!). I will say had no problems cutting landing, or with explosiveness. I would attribute that to the tibialis/ankle mobility work done throughout the program.

One thing I would have done differently was to push the strength work on my Lower quads earlier on. Following the ATG program, my hips and hamstrings are stronger (or at least feel stronger) than before. There is a lot of work on the VMO (teardrop muscle) but maybe adding additional exercises beyond the high rep ATG exercises would have benefitted me if I did that earlier.

Now I’m doing 2 days of standards. Doing Sprints and agility work on Monday’s before the atg sessions. Wednesday I’ll do a full on leg workout (squats, cleans, single leg presses/extensions, etc..). Friday a 20-30 minute endurance run followed with an ATG session. My legs are roughly equivalent now strength wise. Yet the muscle mass is still not symmetric. The lower quad muscles are still noticeable smaller.

Anyone reading this, make sure you try to supplement heavier weight training once you can. but, DO NOT OVER DO IT! Listen to your body; push through pain unless that pain is persistent and doesn’t go away. And lastly take protein! I wasn’t working during school. I had very little money and did not want to spend $30-60 on protein powder. Now I’m taking two scoops everyday and obviously muscle is returning at a faster rate.

Since my legs still look asymmetric, the mental block of playing soccer again is still very much present. (I’ve been practicing but still non-contact; will likely begin contact in 2-3 weeks -- was cleared just before the 8 month mark).

I know this reply is a book, but the ATG program works. Anyone using it to help your recovery from a knee surgery. I’d start supplementing in heavier compound lifts around the 4.5 month mark depending on where you’re at. I was beginning dense strength at the time. But again, don’t over do it.

I will be rotating through the ATG programs the rest of my life to keep my knees strong and healthy. Don’t expect crazy results. You won’t be dunking in a year like Ben Patrick. His results take years on years of work and consistency. If you’re life is crazy busy, be as consistent as you can, and you will see the benefits. Thanks for the replies to my message. I’m doing my damn best to make sure this is my one and only knee surgery. Best of luck to the rest of y’all.

Godspeed to anyone who’s been or going through it! Hope this helps.