Rehab
Achilles [P]rehab Program
Improve Achilles Health & Supercharge Achilles Strength Anytime, Anywhere
Recover with a guided plan.
Did you know the Achilles tendon is the largest & strongest tendon in the body? It’s time to train it that way and turn those calves into full blown cows! This program is best suited for those with mild to no (0-4/10) calf/achilles pain or Achilles injury prevention. In this program, you will build some serious strength & resilience in the Achilles tendon & calf complex with progressive loading protocols, comprehensive lower body workouts, and graded exposure to plyometric drills that target the Achilles in this 8-week program. If this program is too challenging for you, check out our Achilles Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no (0-4/10) calf/achilles pain or Achilles injury prevention! If you are dealing with Achilles Tendinitis, Achilles Tendinopathy, New or Old (chronic) Achilles strain/injury, or low levels of plantar fasciitis then this is the program for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Specific isometric drills are introduced to make sure you have the baseline movement prerequisites available at your foot & ankle joint. Meanwhile, you pick up where Achilles rehab left off by introducing progressive lower body strengthening exercises that focus on the fundamental movements.
- Week 2
Big toe & plantar fascia mobility are addressed along with the introduction of single leg eccentric calf exercises, which are heavily favored by research for improving Achilles tendon strength.
- Week 3
We share our favorite ways to improve ankle dorsiflexion mobility coupled with unique ways to incorporate calf strengthening with asymmetrically loaded lower body exercises.
- Week 4
The marching & stepping exercises continue to get more challenging, meanwhile your balance in different planes of movement will get exposed. No doubt you’ll be feeling the burn in the arch of your foot!
- Week 5
It’s time to begin low-impact plyometrics! Get ready as you ramp up the complexity & demand for the calf strengthening exercises along with linking together the entire kinetic chain.
- Week 6
This week you’ll add pace and emphasis to the low-impact exercises & power focused drills. Improving plantar fascia strength and tolerance to load continues as well!
- Week 7
The emphasis on end-range calf loading & strengthening continues to progress along with challenging hip stability & strength in all planes of movement. The arch of your foot will be burning again no doubt.
- Week 8
We’re putting it all together challenging your Achilles tendon appropriately with plyometric drills and challenging strengthening exercises! This is a workout to hold on to for the long-term!
Fit check
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