Matthew Maloney

Matthew Maloney Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Matthew Maloney, Personal trainer, Clemson, SC.
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-5 Surgeries (3 ACLs) later…
-KneeHab Academy: Home of 2000+ Successful Clients Worldwide
-Take your KneeHab Comeback Quiz Below:
https://quiz.kneehabacademy.com

09/04/2026

Overcoming isometrics are one of my favorite ways to prime the nervous system before explosive work after 3 ACL surgeries.

Instead of simply holding a position, you’re pushing as hard as possible against an immovable resistance.

This can help:

• Increase motor unit recruitment
• Improve neural drive and high-threshold motor unit activation
• Build force in the specific joint angles you’re about to use
• Prime rapid force production before your jumps
• Prepare the muscles and tendons for higher-intensity loading

These “wake up” the system before moving into your jumps.

When programmed correctly, overcoming isometrics can be a great bridge between your warm-up and explosive training.

Comment “EXPLOSIVE” for my #1 favorite superset that incorporates post-activation potentiation + contrast training to build serious explosiveness.

09/04/2026

No injury has to limit you!

Comment “KNEEHAB” if you’re coming back from a knee injury and want to come back stronger, faster, and Better than ever before.

09/04/2026

If your knee hurts going down stairs, Poliquin step-downs are one exercise worth training.

They’re a controlled single-leg lowering exercise that progressively loads the knee through range of motion. The slow lowering challenges the quads eccentrically, while the ankle, hip, and foot work together to control your body as your knee moves forward over your toes.

Why does that matter for knee pain?

Building strength and tolerance in these positions can improve your ability to absorb load, control knee flexion, and handle everyday tasks like stairs, walking downhill, running, and decelerating.

Start with a small step and support if needed. Then progressively increase the range, control, and load as your knee builds capacity.

Comment “PAIN” for my step-by-step Pain-Free Knees Guide.

09/04/2026

After 3 ACL surgeries, I learned that rebuilding my entire foundation from my feet, ankles, calves, quads, up to my hip flexors was a critical step in the recovery process.

That’s why I started doing banded isometric work regularly in my routine.

Isometrics allow you to build force and control at specific joint angles while keeping movement and impact low.

Add a band and you can create even more tension, challenge stability, and train the muscles around the knee to maintain position under load.

Rebuilding the strength through your entire kinetic chain will help strengthen all the muscles around the knee and will help take the load off the knee joint and will help reduce your knee pain.

Comment “PAIN” if you want my Free “Pain Free Knees” Guide to eliminate your knee pain for good.

09/03/2026

Do NOT miss Reflexive Eccentrics if you’re coming back from a knee injury.

Comment “REFLEXIVE” for my FREE step by step Reflexive Eccentrics Program to help you become a master at absorbing force.

Force absorption is one of the most underrated and undertrained pieces of knee recovery.

We spend so much time training the body to produce force. Jump higher. Sprint faster. Get stronger.

But we don’t spend nearly enough time teaching the body to absorb and redirect force.

Yet many non contact knee injuries happen during the eccentric landing phase, when your body has to rapidly decelerate and control force.

That’s where Reflexive Eccentrics come in.

They train your muscles, tendons, and nervous system to rapidly absorb and control force when it matters most.

And the better you become at absorbing force, the better foundation you build for producing force.

Absorb. Control. Produce.

Don’t just train to be explosive.

Train your body to handle the forces that come with being explosive.

09/03/2026

If your knee feels unstable, don’t just look at the muscles around your knee.

After 3 ACL surgeries, I learned how important hip flexor strength is for actually feeling strong and controlled again.

Your hip flexors help control the femur, stabilize the pelvis, and reposition your leg quickly when you walk, run, sprint, cut, and change direction.

When they’re weak or inhibited after a knee injury, you can lose some of that proximal control, which can contribute to poor control downstream at the knee and that feeling of instability.

And here’s the mistake I made for YEARS:

I stretched my hip flexors because they always felt “tight.”

What they actually needed was STRENGTH.

Start training them through different ranges with isometrics, resistance, and faster dynamic movements as you progress.

They were a HUGE missing piece in getting my knees back to 100% and beyond.

Comment “QUIZ” and I’ll send you my Free “Knee Comeback Quiz” to help identify your biggest weaknesses and build your personalized roadmap back to 100% and beyond.

09/03/2026

No gym. No equipment. Just daily inputs.

Comment “EVERYDAY” for my Free step-by-step Daily Training Routine after ACL Surgery.

09/03/2026

After having 3 ACL surgeries, isometrics became a staple in my training and are a major reason why I’m now stronger, faster, more athletic, and more confident in my knees than ever before.

Coming back from a knee injury isn’t just about rebuilding muscle. You need to rebuild your ability to create force, control force, tolerate force, and eventually produce force FAST.

That’s where isometrics are so valuable.

Different types can target different qualities:

End-range isometrics build strength and control in specific positions and teach you to actually own your range.

Yielding isometrics build your ability to maintain positions and sustain force under tension.

Overcoming isometrics use maximal intent against an immovable resistance to develop high force and neural drive.

Oscillatory/rapid isometrics train your ability to rapidly create and release tension, bridging the gap toward the faster demands of running, jumping, landing, and cutting.

The science supports manipulating joint angle, muscle length, intensity, and intent to create different strength, muscular, tendon, and neuromuscular adaptations. Longer-muscle-length isometrics can also have greater transfer to dynamic performance, while rapid intent can specifically improve rapid force production.

Isometrics aren’t the entire recovery process, but they’re one of the most powerful tools you can have in the toolbox.

They were a massive part of mine.

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