Restore control
Start with manageable load, reconnect with movement, and rebuild confidence after time away.
Launch price · Full access now
Strong Knees
A progressive system to prepare your knees for running load
25 ready-to-follow workouts that progressively build knee strength, movement control, and the foundation your legs need for more running.
From your first miles to a marathon, trail race, or ultra.
Launch price$59Regular price — $79
Get access→At home • In the gym • Outdoors
25structured workouts
3load levels
15–25minutes
∞lifetime access
You may recognize this
Sound familiar?
- 01Your knees start to complain when weekly mileage goes up.
- 02Long sessions leave an uncomfortable feeling around the knee.
- 03Running feels fine today, but your legs are not ready for the next jump in volume.
- 04Returning after a break makes your old training load feel risky.
- 05You do squats, lunges, and random online exercises without knowing whether they add up to a runner-specific plan.
- 06You are preparing for a marathon, trail race, or ultra and know running alone is not enough.
- 07You want to prepare your knees before a heavier strength block.
The problem is often not a lack of exercises. It is a lack of progression.
SYSTEM / PROGRESSION
You do not need 20 more knee exercises
Squats, lunges, step-downs, isometrics, and hundreds of other movements are already free online. Stronger knees do not come from finding one more “perfect exercise.”
01
which exercise to use
→02
how much volume to do
→03
when to progress
→04
when to add resistance
→05
when to move to a harder variation
→06
how to combine it with running
→Strong Knees is not an exercise library. It is a progressive system of 25 ready-to-follow workouts.
The core idea
Restore → strengthen → prepare
Build foundational stability in and around the knee, progressively preparing your legs for increasing running and strength demands.
Strengthen the base
Progress stability, isometric work, eccentric control, and the muscles surrounding the knee.
Prepare for running
Build a foundation for repetitive impact, higher mileage, and the training block ahead.
A complete sequence
Open the workout. Follow it. Move forward.
One workout is one complete session. You never have to assemble exercises yourself. Follow the program in order and move at a pace that fits your running plan.
25 sequential workouts · key milestones are shown below
01Start→
05Milestone→
10Milestone→
15Milestone→
20Milestone→
25Program finish
Use 2–5 workouts per week depending on your current running schedule and training background.
Most sessions take 15–25 minutes. A few lighter workouts are closer to 10 minutes.
One program · three levels
The same 25 workouts. Scaled to you.
You do not have to choose between a beginner plan and an advanced plan. Everyone follows the same 25 workouts while volume and difficulty scale with experience.
Start or return
For beginners, a first pass, or a return to training.
- Minimum effective volume
- Around 3 rounds
- Roughly 8–10 reps
- Bodyweight and easier variations
Train consistently
For runners with a regular training routine.
- More training volume
- Roughly 3–4 rounds
- Around 10 reps
- Resistance and harder variations
Advanced
For experienced, well-prepared runners.
- Roughly 4–5 rounds
- Around 10–12 reps
- Additional weight
- Balance pad and advanced options
Start with the minimum version and assess your response. If the load feels appropriate, progress gradually. The start guide explains how to select your volume.
What you train
More than general strength work. Built for the demands of running.
01Knee-joint stability
02Movement control
03Isometric strength
04Eccentric control
05Muscles surrounding the knee
06Tolerance for repetitive running load
07A base for higher mileage
08Preparation for heavier strength work
Inside every workout
More than a video. Clear guidance for every movement.
Before Workout 01, you receive a detailed video and written guide covering levels, volume, progression, and how to fit the program around your running schedule.
Exercise video
A clear demonstration of every movement.
Written cues
The key steps in a format you can revisit quickly.
Technique guidance
What to focus on and which common mistakes to avoid.
Running relevance
Why the movement matters in the context of running.
Scaled variations
Easier and harder options where appropriate.
Volume guidance
Rounds and repetitions for each level.
Fit it around your running
You do not need to rebuild your entire training week
Most sessions can follow an easy run or sit in a suitable place in your current plan. The start guide explains frequency, volume, and when to reduce or increase the load.
2–5workouts per week
15–25minutes on average
After an easy runor on a suitable training day
Minimal equipment
No gym required
Complete all 25 workouts at home, in the gym, or outdoors.
Your bodyweight
A set of resistance bands
One long, stronger band
A light dumbbell, kettlebell, or bottle
An optional balance pad
Who it is for
One system. Different starting points.
I am new to running
Prepare your legs for running load from the start.
I am returning after a break
Rebuild your training load progressively.
I am increasing mileage
Prepare your knees for more repetitive work.
I am training for a marathon
Add a focused strength and stability foundation.
I run trails and ultras
Prepare your knees before a demanding training block.
I am moving into strength work
Build joint control before adding heavier loads.
Lifetime access
Come back to the program whenever you need it
Run it at Level 1 after time away. Repeat it months later with more load. Use it again before your next marathon, trail, or strength block as preparation for the work ahead.
The complete program stays in your dashboard for life.
Real participant feedback
Results from my athletes
Feedback from knee-preparation and running programs. Translated from original participant messages.
Running felt easier
“I added the exercises after my runs. Running became easier, and my pace improved from around 6:30–7:00 to 5:48–6:10 min/km.”
More power and control
“I feel more powerful and more controlled in faster running. My knees send their thanks.”
Longer distances with more confidence
“My knees, ligaments, and muscles became stronger and more resilient. I started running longer distances with more confidence.”
Strong Knees is a physical preparation program, not medical treatment. If you have acute pain, significant swelling, a recent injury, or unexplained symptoms, seek a medical assessment before starting.
FAQ
Frequently asked questions
How long is one workout?+
Most workouts take 15–25 minutes. A few lighter sessions are closer to 10 minutes.
How often should I train?+
Use 2–5 workouts per week depending on your running plan and current training level. Five sessions are not mandatory.
Do I need to complete all 25 workouts?+
The first pass is designed as a sequence. With lifetime access, you can later return to individual workouts.
How do I choose a level?+
The start guide explains this in detail. Begin with the minimum version, then assess your response before progressing.
Do I need a gym?+
No. Complete the entire program at home, in a gym, or outdoors.
What equipment do I need?+
Resistance bands, one longer band, and a small external load. Most work uses bodyweight; a balance pad is optional for advanced variations.
Is it suitable for beginners?+
Yes. Level 1 is designed for a first pass, newer runners, and return-to-training phases.
Is it useful for marathon and ultra runners?+
Yes. Experienced runners use more volume and the harder variations.
What if I am returning after an injury?+
Start only after a doctor or physiotherapist has cleared you to return to physical activity.
Is this a treatment for knee pain?+
No. Strong Knees is a physical preparation program, not medical diagnosis or treatment.
Is the full program available now?+
Yes. All 25 workouts and the complete start guide are available immediately after purchase.
What do I receive immediately after purchase?+
Full access to your personal dashboard, the start guide, all videos and descriptions, and all 25 workouts.
How long do I keep access?+
For life.
Launch price
Strong Knees
- 25 structured workouts
- 3 load levels
- 15–25 minutes
- Lifetime access
Get full access immediately after purchase.
All 25 workouts, videos, descriptions, and the full start guide are available now.
Launch price$59Regular price — $79Get full access for $59→Full access now • One payment • Lifetime accessSecure registration and checkout