H3 Performance Programs
Stronger knees. Greater capacity. Better performance.
A progressive, three-phase training system designed to improve knee mobility, stability, strength, and physical performance while keeping you progressing in the gym.
Developed by Dr. Mason McGahey, the Knee Performance Program combines targeted movement training with strength and conditioning to help athletes and lifters overcome limitations, develop confidence, and build the physical capacity required for long-term performance.
Who this program is for
Built for athletes. Designed for progress.
Athletes Returning to Training
Rebuild the strength, control, and physical capacity necessary to progressively return to demanding athletic activities.
Lifters Facing Limitations
Address persistent movement restrictions and improve training confidence without abandoning your strength goals.
Performance-Driven Individuals
Develop stronger, more capable knees and improve your ability to tolerate progressively greater training demands.
"You shouldn't have to choose between taking care of your body and getting stronger."
The system
A systematic approach to stronger knees
Every phase has a purpose. Through structured progression, you'll move from understanding and controlling movement to building capacity and expressing your strength through measurable performance.
Phase 01
Awareness
Understand Your Movement. Establish Control.
Develop movement awareness and positional control through targeted mobility exercises, isometric training, controlled tempos, and eccentric movements.
This phase emphasizes the relationship between the knee, hip, foot, and ankle to create a foundation for progressive loading.
Training frequency: 3 sessions per week
Key focus areas
- ✓Movement awareness and coordination
- ✓Knee stability and positional control
- ✓Isometric and eccentric strength development
- ✓Controlled range-of-motion training
Assessment & tracking
Progress you can measure.
The Knee Performance Program incorporates pre- and post-program movement assessments to establish a baseline and evaluate improvements. Assessments examine the knee independently and as part of the entire lower-body movement system.
- ✓Active knee range of motion
- ✓Lower-body movement coordination
- ✓Knee stability and movement control
- ✓Integrated hip, knee, ankle, and foot function
- ✓Changes in physical capacity and performance
Fits your training
Designed to complement your training. Not replace it.
The Knee Performance Program is designed to integrate with an existing strength training routine. Rather than requiring athletes to abandon their current workouts, the program provides structured knee-focused training that can be incorporated alongside upper-body sessions, rest days, and other appropriate training activities. Training frequency adjusts throughout the program to balance progressive demands with recovery.
Structured Progression
Every exercise and training variable has a purpose.
Training Flexibility
Integrate the program with your existing fitness routine.
Long-Term Development
Build the strength, movement control, and capacity to support continued progress.
Your coach
Built by a coach who understands rehabilitation and performance.
Dr. Mason McGahey combines chiropractic expertise with evidence-based strength and conditioning principles to bridge the gap between rehabilitation and athletic performance.
His approach emphasizes individualized progression, intentional exercise selection, and developing the physical qualities necessary for long-term success.
Learn more about MasonYour current limitations don't define your potential.
Build confidence in your movement, develop greater physical capacity, and take the next step toward stronger, more capable knees.