Recover
Coming back from an injury
Return-to-play training after you're cleared, built to work alongside your doctor or PT.
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Become invincible.
Injury prevention and return-to-play coaching for athletes and lifters. Online, or in person at our gym.
Coached by a five-time national champion in Olympic weightlifting with a master's in health science.
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Strong enough to serve · Non nobis, Domine
Loading the knee
- Femur · Tibia · Fibula · PatellaBoneBone adapts to the load you put on it. We start with what you can recover from and build up from there.
- Medial and lateral meniscusShock absorbersYour menisci soak up force every time you land. We train how you absorb it, so they don't take it all.
- ACL · PCL · MCL · LCLLigamentsThe ACL and PCL cross inside the joint, and the MCL and LCL brace each side. Most ACL tears happen landing or cutting with no contact at all, so we train your knee to land, cut and stay aligned under control.
- Patellar tendon · Quadriceps tendonTendonsThese two tendons carry the force of every jump and squat. Tendon cells respond to a few minutes of load, then need hours before they respond again, so we use short isometric holds spaced through the day and build the load as they adapt.
Choose your path
Where are you starting?
Every program starts with an assessment, then gets built around how your body responds.
Prevent
Healthy, and want to stay that way
Strength and conditioning that's screened, loaded and progressed around how you actually respond.
Book a Call →Perform
Ready to get stronger and faster
Speed, power and strength that carry over to your sport, with every set and rep logged.
Book a Call →Results
Back to full strength
We built and tested our system on ourselves first.
Scott CrosswhiteFive-time national champion, Olympic weightlifting
Recovered from two years of knee tendinitis and an eight-year shoulder impingement.
Pain on squats and overhead lifts, out of 1010 → 0
Snatch335 lb
Clean and jerk370 lb
I spent years lifting around knee and shoulder pain. Everything we coach, I tested on myself first, and now I train pain-free.
Alex SistarTorn meniscus and torn labrum
Fully recovered. His once-torn right shoulder is now healthier than his left.
Advanced liftsRestricted → No limits
Squat, in two months+50 lb
I couldn't do the advanced lifts at all. Now I train with no restrictions, and my squat went up 50 pounds in two months.
Our guarantee
The Hospitaller Oath
If you get injured while you're on our program, on the field or anywhere else, we coach your recovery for free until you're back to full strength.
Included with every specialized coaching plan, as long as you're following your program. We'll walk you through the full terms on your call.
Pricing
Simple monthly plans
Every plan starts with a free assessment, so we know exactly what to fix before you pay for anything.
Specialized coaching
$500/ month
- Injury recovery, once you're cleared
- Injury prevention
- Sport-specific coaching for CrossFit, Olympic lifting, powerlifting and more
- Includes the Hospitaller Oath
General coaching
$200/ month
- General strength training, or nutrition coaching
- Both together for $350 a month
In person
$100/ session
- Or 12 sessions for $1,000, a $200 saving
- Coached at our gym
Book a CallNot sure which plan fits? We'll tell you on the call.
Your coaches
Who's in your corner
SC
Co-founder · Head strength coach
Scott Crosswhite
Five-time national champion with five state records in Olympic weightlifting. Master's in health science. Training toward the 2032 Olympics.
AS
Co-founder · Strength and mobility coach
Alex Sistar
Wrestling and multi-sport background. Has helped more than 30 people regain mobility and strength. Training toward the 2032 Olympics.
TS
Coach
Tanner Smith
Has owned and run a performance studio, and has trained athletes for over a decade.
Questions
Before you book
How does online coaching work?
You get a program written for you, a weekly check-in with your coach, and form reviews on videos of your main lifts. The plan changes as your body responds.
Do you only work with knees?
No. We work with all kinds of injuries, from shoulders and backs to hips and ankles, and we train to prevent them too. Knees are our specialty.
Will this work for my injury?
We train you once your doctor or physical therapist has cleared you, and we work alongside them. On your call we'll tell you plainly whether we're the right fit.
What equipment do I need?
We build your program around what you have access to. Tell us about your setup on the call.
How fast will I see results?
You should feel a difference after your first session. The bigger changes in strength and muscle take around a month to start fully showing. We log every set and rep, so you can see both in your numbers instead of guessing.
I'm not local. Can you still help?
Yes. Online coaching works from anywhere, and we can review your movement and lifts by video. To see where you stand first, try our free at-home knee test.
Can I train in person?
Yes. We coach in person at our gym, and we offer a free injury-risk assessment and a free performance assessment.