{"product_id":"strong-and-stable-knees-4-life","title":"Strong \u0026 Stable Knees 4 Life","description":"\u003cp\u003e\u003cstrong\u003eBulletproof your knees and keep training for life.\u003c\/strong\u003e Coach Firas Zahabi's complete knee protection program: 2+ hours of step-by-step training with zero fluff, plus a PDF training guide.\u003c\/p\u003e\n\n\u003cdiv style=\"position:relative;padding-bottom:56.25%;height:0;overflow:hidden;margin:16px 0;border-radius:8px;\"\u003e\n\u003ciframe src=\"https:\/\/www.youtube.com\/embed\/TYMLplXzJtc\" title=\"Strong \u0026amp; Stable Knees 4 Life preview\" style=\"position:absolute;top:0;left:0;width:100%;height:100%;border:0;\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen\u003e\u003c\/iframe\u003e\n\u003c\/div\u003e\n\n\u003ch3\u003eWhy athletes love it\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e💪 \u003cstrong\u003eBuild Black Belt-level stability\u003c\/strong\u003e: strength, stability, power, mobility and durability for your lower body\u003c\/li\u003e\n\u003cli\u003e🦵 \u003cstrong\u003eFix the real causes of knee injuries\u003c\/strong\u003e: poor form, tight muscles, bad alignment and the wrong exercises\u003c\/li\u003e\n\u003cli\u003e🏠 \u003cstrong\u003eTrain anywhere\u003c\/strong\u003e: includes isometric holds that need no equipment\u003c\/li\u003e\n\u003cli\u003e📈 \u003cstrong\u003eKnow exactly what to do\u003c\/strong\u003e: the PDF guide gives you reps, sets, 3-week cycles and example workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat's included\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e🎥 2+ hours of instruction, the equivalent of a 5-hour seminar\u003c\/li\u003e\n\u003cli\u003e📘 PDF Companion Guide\u003c\/li\u003e\n\u003cli\u003e📱 Stream or download, and watch as many times as you like\u003c\/li\u003e\n\u003cli\u003e♾️ Lifetime access\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eBJJ players, MMA fighters and any lifelong athlete who wants to keep training hard without breaking down. Whether you're protecting healthy knees or rebuilding after an injury, this program gives you a clear path.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003e\"If you don't develop a Black Belt level of stability, you can kiss your wheels goodbye.\"\u003c\/em\u003e\u003cbr\u003e— Coach Firas Zahabi\u003c\/p\u003e\n\n\u003ch3\u003eWhy Coach Zahabi built this program\u003c\/h3\u003e\n\u003cp\u003eMMA and BJJ are brutal on the knees, and Coach Zahabi has seen more knee injuries than almost any coach alive. Determined to protect his own knees and his athletes', he spent years working with top experts from around the world on how to prevent and rehabilitate injuries. The result is Strong \u0026amp; Stable 4 Life.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\"Most trainers will only take you to the most basic level of stability training. With the correct progressions, anyone can develop world-class stability.\"\u003c\/em\u003e — Coach Zahabi\u003c\/p\u003e\n\n\u003ch3\u003eFull lesson list\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePart 1: Foundations \u0026amp; Training (first 45 min tackles the biggest injury causes)\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe Forbidden Exercise (do not attempt): a demonstration of Black Belt stability\u003c\/li\u003e\n\u003cli\u003eKnee positioning, neutral spine, neutral neck and hip-hinge concepts (must know)\u003c\/li\u003e\n\u003cli\u003eUnderstanding the tight muscle problem\u003c\/li\u003e\n\u003cli\u003eStability ball hamstring curl progression\u003c\/li\u003e\n\u003cli\u003eAdvanced stability training and more advanced stability ball exercises\u003c\/li\u003e\n\u003cli\u003eCombat base position on the ball, with progressions\u003c\/li\u003e\n\u003cli\u003eProprioception training (speed up the communication between brain and body)\u003c\/li\u003e\n\u003cli\u003eThe most important BJJ mobility exercise for guard pass prevention\u003c\/li\u003e\n\u003cli\u003eStability hamstring stretch and quad stability stretch\u003c\/li\u003e\n\u003cli\u003eExpert-only med ball toss (do not attempt)\u003c\/li\u003e\n\u003cli\u003eBuilding an iron base\u003c\/li\u003e\n\u003cli\u003eLunge Matrix (must know)\u003c\/li\u003e\n\u003cli\u003eIsometric holds you can do anywhere, with no equipment (internal\/external rotation)\u003c\/li\u003e\n\u003cli\u003eLow-impact plyometrics and the best substitute for running\u003c\/li\u003e\n\u003cli\u003eSpeed skater and split squat\u003c\/li\u003e\n\u003cli\u003eSafely building rotational power\u003c\/li\u003e\n\u003cli\u003eHow to box squat for power and safety\u003c\/li\u003e\n\u003cli\u003eHow to build powerful hamstrings\u003c\/li\u003e\n\u003cli\u003eThe Fred Hatfield concept and how to get maximum tension on the bar\u003c\/li\u003e\n\u003cli\u003eWhy power equals safety\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003ePart 2: Knees in Depth\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhy alignment is paramount, and why tight muscles are dangerous\u003c\/li\u003e\n\u003cli\u003eWhy stability training is king (would you build a house of cards on a wobbly table?)\u003c\/li\u003e\n\u003cli\u003eWhy you need an iron base\u003c\/li\u003e\n\u003cli\u003eWhy we never do stability training before live training\u003c\/li\u003e\n\u003cli\u003eWhy we need strength, power (\"train like a Ferrari, not a tow truck\"), low-impact plyometrics and endurance\u003c\/li\u003e\n\u003cli\u003eWhy we keep our knees from going over our toes, and the exceptions to the rule\u003c\/li\u003e\n\u003cli\u003eConsistency over intensity: how many reps and sets?\u003c\/li\u003e\n\u003cli\u003eWhy excessive soreness is the enemy, and working out for time\u003c\/li\u003e\n\u003cli\u003eThe pain rule: when it's OK to work through pain and when to stop\u003c\/li\u003e\n\u003cli\u003eWhen you should see a physiotherapist\u003c\/li\u003e\n\u003cli\u003eWhen to wear knee pads\u003c\/li\u003e\n\u003cli\u003eCoach Zahabi's own knee injuries, and what he's observed training professionals for over 20 years\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003ePDF Companion Guide\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eTraining principles that will serve you for life\u003c\/li\u003e\n\u003cli\u003eThe Ladder System for reps and sets\u003c\/li\u003e\n\u003cli\u003eHow to minimize fatigue, and why exercise selection matters\u003c\/li\u003e\n\u003cli\u003eHow to incorporate maximal strength, muscular endurance and cardiovascular training\u003c\/li\u003e\n\u003cli\u003eHow to find the optimal intensity (must know)\u003c\/li\u003e\n\u003cli\u003eHow to use a 3-week cycle\u003c\/li\u003e\n\u003cli\u003eExample workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eSee Coach Zahabi's teaching style\u003c\/h3\u003e\n\u003cdiv style=\"position:relative;padding-bottom:56.25%;height:0;overflow:hidden;margin:16px 0;border-radius:8px;\"\u003e\n\u003ciframe src=\"https:\/\/www.youtube.com\/embed\/2O7OfwpsbQI\" title=\"Coach Zahabi on knee health\" style=\"position:absolute;top:0;left:0;width:100%;height:100%;border:0;\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen\u003e\u003c\/iframe\u003e\n\u003c\/div\u003e\n\n\u003cp style=\"text-align:center;\"\u003e\u003cem\u003e\"Be kind to your knees. You'll miss them when they're gone.\"\u003c\/em\u003e\u003cbr\u003e— Michael Colgan\u003c\/p\u003e","brand":"Juji Club","offers":[{"title":"Default Title","offer_id":40264408563746,"sku":null,"price":27.5,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0013\/0115\/1780\/products\/CoverFeb-2022editcrop_photo.jpg?v=1650743505","url":"https:\/\/www.jujiclub.com\/products\/strong-and-stable-knees-4-life","provider":"Juji Club ","version":"1.0","type":"link"}