The Knee Capacity Code
A comprehensive at-home 12 week program to rebuild capacity
Why I built the Knee Capacity Code
After going through my own ACL recovery, I realized why most people fail to prioritize their knee health.
It comes down to two things: time and guidance.
As humans, we thrive on systems. But when life gets busy, work pile's up, relationships need attention, responsibilities multiply, following even a good system becomes difficult.
Now add another layer: you have to create that system yourself. You need to research exercises, figure out progressions, and trust that what you're doing will actually work.
This is why most people don't prioritize their knees. Not because they don't care, but because it's genuinely overwhelming.
That realization sparked an idea: what if there was a comprehensive system people could easily follow from home, even without equipment or much time?
Today, I'm proud to say that's exactly what the Knee Capacity Code is, a complete system built to make it as simple as possible for you to rebuild your knees from the ground up.
Limited offer
20% OFF for the first 250 people
Use code HEALTH at checkout
Get 20% OffWhat's included
Phases 1–4
Intro videos plus step-by-step phases you can follow at home.
Progression criteria
Clear criteria and phase guides so you know exactly when to progress.
After Phase 4
Future progressions so you know what comes next.
Any device
Stream on phone, tablet, or desktop—whenever you train.
This program is for you if...
- You want a clear weekly structure instead of random rehab exercises
- You feel pain or stiffness with stairs, squats, or running
- You want to build strength and confidence without flaring your knee
- You want clear progression criteria so you know when to move forward
- You want home-friendly sessions with minimal equipment
But Don't trust me, trust the thousands of people who have followed my programs
Featured testimonials
Catherine
“9 months in I wasn't even cleared to run – Despite that after 5 months Of working with Alan I was cleared for full contact sport”
Meet your Coach
Alan Salgado Espino
Hey 👋, I'm Alan, also known as Dreamchaser. At 16 while playing Division 1 football, an ACL tear completely redirected the course of my life.
My rehab was rushed, generic, and incomplete. I got 30 minutes with a physio, a few sessions, and then was left figuring things out alone. Because of this poor rehab, I ended up with a second ACL tear and from that day decided to take things into my own hands.
Now it's been 10 years since, no injuries, I've helped hundreds of athletes thrive after their injuries and I'm more athletic than I've ever been.
My mission today is simple, I'm here to give others what I never got when I was injured, guidance and education you can actually trust in to get back to thriving in YOUR life.
We Stepped Up the Game
Typical programs
- Quick fixes that do not solve the root problem
- Generic cues without a clear progression plan
- Exercises that are too random or too aggressive
- No clear criteria for when to progress
- No long-term structure after pain settles
- Confusion about what to do next
The ASCE difference
- A proven framework focused on knee capacity
- Step-by-step guidance from start to finish
- Clear coaching cues and progression criteria
- Built-in progressions and regressions by level
- Structured path beyond pain relief
- One clear system you can actually stick to
Frequently asked questions
Each phase typically lasts around 3 weeks, making the full program 12 weeks total.
That said, progression is not time-based - it is criteria-based.
You only move to the next phase once your knee demonstrates the required strength, control, and tolerance.
Some people may progress faster, others may take longer - and that is completely normal.
Yes, as long as the pain is manageable and controlled.
We follow simple guidelines:
- Pain during exercises should stay <= 3/10
- No sharp or unstable pain
- Symptoms should return to baseline within 24 hours
- The program is designed to build capacity without aggravating the joint - not avoid loading completely.
The program is designed to be done at home with minimal equipment:
- Resistance bands
- A chair or bench
- A wall
- Optional: small weights or backpack
- No gym is required.
The Knee Capacity Code is not an early-stage ACL rehab protocol.
It is best suited for:
- Post-ACL athletes who have been cleared for loading
- People with chronic knee pain
- Active individuals wanting stronger, more resilient knees
- If you are early post-surgery, you should follow your surgeon or physio guidelines first.
After purchase, you will receive an email with:
- Immediate access link
- Login details (if applicable)
- You can access the program on your phone, tablet, or computer at any time.
If you follow the program consistently, you can expect:
- Reduced knee pain and stiffness
- Increased quad strength and control
- Improved confidence in daily movements
- Better tolerance to running, training, and sport
- Results depend on consistency and starting point.
No problem.
The program is designed to be flexible. You can simply resume where you left off or repeat a phase if needed.
Progression is based on your knee readiness, not a strict timeline.
Yes.
The program starts with foundational work and progresses gradually. Each phase builds on the previous one, making it suitable for:
- Beginners
- Returning athletes
- General population
Most programs focus on either mobility or strength.
The Knee Capacity Code focuses on building all key capacities:
- Mobility
- Tendon stiffness
- Strength
- Elasticity
- And more importantly - in the right order.
You will typically train 3x per week.
This allows enough stimulus for progress while still giving the knee time to adapt and recover.
Some mild discomfort can be normal when introducing new load.
However, if you experience:
- Increasing pain week-to-week
- Swelling that does not settle
- Sharp or unstable pain
- You should reduce volume/intensity and reassess.
Yes, but load management is key.
You can combine this program with:
- Gym training
- Running
- Sport
- As long as your knee is tolerating the total load without flare-ups.
The full system is designed for maximum results, but even completing early phases can provide noticeable improvements.
For long-term knee health, progressing through all phases is recommended.