Weekly Training Planner – Knee Rehab & Olympic Lifting

Overall Design & Purpose

This weekly plan is built around a few key realities:

You already do a short morning floor mobility routine (rolling, stretching, thread the needle, etc.).
You want to prioritise Olympic lifting performance while managing and improving knee issues.
Your physio has recommended specific work for the quad, glutes, adductors, hamstrings and calves, and you also do rotator cuff / shoulder health work with bands.
You attend Pilates twice per week at 8am (Tuesday and Friday).

The structure of the week reflects all of this:

Daily: short floor mobility on the mat when you get up (already a habit).
3 days of rehab strength (Mon, Wed, Sat) to progressively load the knee and supporting muscles.
Rotator cuff and upper back work folded into the mornings on rehab days and lightly on lifting days.
2–3 Olympic lifting sessions:
- Tuesday – light technique (optional but useful).
- Thursday – main heavy session.
- Sunday – second main (volume or heavy) session.
Pilates (Tue & Fri) as movement-quality and alignment anchors in the week.

Principle: Morning = mobility + activation + controlled strength. Afternoon = heavy or technical lifting, with enough space for the nervous system and knee to recover.

Weekly Overview

Click a day to see the full details.

Day	Morning	Afternoon / Main Focus
Monday	Rehab Daily floor mobility Knee rehab strength (quads, glutes, calves, hamstrings, adductors) Rotator cuff & upper-back band work	Easy walking or general movement only. No heavy lifting — this is a foundation rehab day.
Tuesday	Pilates Morning floor mobility Pilates at 8:00 am (≈50 min) – full-body control and alignment	Oly Technique Light Olympic lifting technique (snatch / C&J / split jerk footwork). Emphasis on movement quality, not load.
Wednesday	Rehab Morning floor mobility Main knee rehab strength (progressive loading) Rotator cuff and shoulder control block	Recovery afternoon – light walking or easy movement only.
Thursday	Morning mobility as usual Light activation for glutes, core and shoulders (non-fatiguing)	Main Oly Main heavy Olympic lifting session (snatch, clean & jerk, pulls, optional squats). Use lying “JC rest” between sets as needed.
Friday	Pilates Morning floor mobility Pilates at 8:00 am – movement quality and recovery emphasis	Rest, walking or very light mobility only. No strength work or heavy lifting.
Saturday	Light Rehab Morning floor mobility Lighter knee rehab strength session Rotator cuff work	Rest and general recovery to set up Sunday’s lifting.
Sunday	Morning floor mobility Short activation for glutes, core and rotator cuff (light)	Main Oly Second main Olympic lifting session (volume or heavy, depending on how you feel). Pulls and optional squats, with footwork / balance drills for the split.

How to Use This Planner

Use this page as your high-level map of the week. When you need detail, tap the day (e.g. “Thursday”) to open the day-specific page.
Treat the morning floor mobility as non-negotiable but gentle—it is the backbone of your joint health and nervous system readiness.
On days where the knee feels more reactive, keep the rehab sets but shrink the range and keep everything very controlled.
When energy is low, it is better to slightly reduce volume than to sacrifice movement quality, especially in Olympic lifting.

This is a living plan: you can tweak it week by week based on how the knee, shoulders and overall energy respond.