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

09/11/2026

Overcoming isometrics are a cheat code to athleticism.

You’re pushing or pulling as hard and as fast as possible against something that physically cannot move.

The key is maximum intent.

This allows you to practice producing extremely high levels of force without movement, helping improve neural drive, muscle recruitment, and rate of force development.

Rate of force development is simply how quickly you can produce force.

Because in sports, being strong is important.

But being able to access that strength FAST is what makes you explosive.

Another reason I love overcoming isometrics is their potential potentiation effect.

A few short, high-intent overcoming isometrics before plyometrics can help prime the neuromuscular system so you’re better prepared to produce explosive force in the movement that follows.

For example:

Overcoming iso squat → box jump
Overcoming iso split squat → bounds
Overcoming iso calf raise → pogo jumps

The goal is simple:

Create maximal force → then express that force FAST.

That’s why overcoming isometrics have become one of my favorite tools for building strength, explosiveness, and overall athleticism.

09/11/2026

Train your tires!

Comment “TIRES” for my free program to help you bulletproof your knees by bulletproofing everything below them.

After tearing my ACL 3 times, I realized one of the biggest weaknesses I had overlooked was my ankles.

After my surgeries, I became obsessed with strengthening my knees.

But eventually I learned that your knees are only as strong as the foundation underneath them.

Your feet, ankles, soleus, and calves are your tires.

They’re your first line of defense when it comes to absorbing force, creating stability, and controlling how stress travels up the body.

If your tires are weak, stiff, or unstable, something else has to pick up the slack.

And a lot of times, that something is your knees.

It’s like having a Ferrari with flat tires.

It doesn’t matter how powerful the engine is if the foundation can’t handle the force.

That’s why rebuilding your knees isn’t just about training your knees.

Build your feet.
Build your ankles.
Build your soleus.
Build your calves.

Build your tires, and build a stronger foundation for everything above them.

09/10/2026

This is my go-to routine for eliminating knee pain.

After 3 ACL surgeries, I learned that rebuilding strength, control, and capacity throughout the entire kinetic chain was the key to finally getting my knees feeling good again.

Save this routine so you can try it later and comment the word “PAIN” if you want my Free “Pain Free Knees” Guide to eliminate your knee pain for good.

09/10/2026

POV: You started doing these exercises…

And your knees finally started feeling stronger, more stable, and more capable.

Comment “RECOVER” and I’ll send you my Top 10 “Must Do” Exercises Coming back from a Knee Injury.

09/10/2026

If I could go back to right after my 1st ACL tear, this is the 3rd thing I’d tell myself. (Part 3 of 5)

Have overwhelming conviction that you are healing.

This became one of my biggest secrets throughout my recovery.

Believe that your knee is healing.
Believe that you’re getting better and better.
Believe that you’re coming back to 100% and beyond.

Because your mindset matters during recovery.

When you’re constantly thinking, “My knee isn’t getting better” or “Something is wrong,” you can keep yourself in a heightened state of stress.

But when you genuinely believe you’re healing and trust the work you’re putting in, you can reduce that stress and create a better environment for recovery.

Your thoughts alone don’t heal your knee, but your mindset can influence how you handle stress, how consistently you show up, and how you approach the entire recovery process.

Have overwhelming conviction.

Keep doing the work.
Keep stacking days.
And believe you’re getting better and better.

Comment “LESSON” and I’ll send you the full YouTube breakdown of all 5 things I’d tell myself after my first ACL tear.

09/10/2026

I rebuilt my knees by building the foundation.

Comment “FOUNDATION” for my Top 20 Must-Do Banded Exercises to help you build the foundation coming back from a knee injury.

Before you can worry about jumping higher, producing more force, absorbing force, or lifting heavy weight, you need to make sure your entire body is ready to handle it.

That means getting everything firing and working together:

Feet
Ankles
Soleus
Calves
Quads
Hamstrings
Hip flexors
Groin
Glutes

This is why bands and banded isometrics became such a huge part of my recovery.

They allowed me to target different muscles, rebuild that neurological connection, strengthen different positions, and progressively build the capacity needed for more demanding movements.

Because when it finally IS time to jump, sprint, land, and lift heavy, you don’t want one or two muscle groups doing all the work.

You want the entire kinetic chain contributing and working together.

Build the foundation first.

Then earn the right to be explosive.

09/09/2026

You do NOT have to accept knee pain as your new normal.

After 3 ACL surgeries, I know how easy it is to believe pain is something you just have to live with. But your body is adaptable.

With the right movement, progressive loading, and consistent daily inputs, you can rebuild strength, restore capacity, and create more resilient knees.

Comment the word “PAIN” if you want my Free “Pain Free Knees” Guide to eliminate your knee pain for good. Follow for more! Save for later!

09/09/2026

Bands are a cheat code to knee recovery.

Comment “BANDS” for my free knee recovery guide with my Top 20 must do banded exercises coming back from a knee injury.

After having 3 ACL surgeries, bands became one of my number one recovery tools.

Bands aren’t just great for strengthening. They’re also incredible for activation and rebuilding that brain muscle connection after an injury.

Bands can act as a form of yielding isometric, forcing you to actively resist the tension being applied.

One of my favorite parts about bands is how easy it is to target different muscle groups.

Simply changing the angle and direction of the band can completely change which muscles you’re activating and strengthening.

Quads, hamstrings, hip flexors, groin, glutes, calves and more.

That’s why I used bands religiously throughout my recovery.

Don’t just strengthen your knee. Activate and strengthen everything around it.

09/09/2026

If I could go back to right after my 1st ACL tear, this is the 2nd thing I’d tell myself. (Part 2 of 5)

Focus on today.

One of my biggest mistakes after my ACL surgeries was constantly looking ahead.

“I’m only 2 months post-op…”
“I still have 6, 7, 8 months to go…”

That can make the comeback feel impossible.

Instead, treat today like it’s the Super Bowl.

Your only job is to win today.

And winning doesn’t mean everything went perfectly.

At the end of the day, ask yourself:

“Did I do everything I could today?”

If the answer is yes, you won.

Stop worrying about how far you have left to go. Stack enough winning days together, and eventually you’ll look up and love where you are.

Comment “LESSON” and I’ll send you the full YouTube breakdown of all 5 things I’d tell myself after my first ACL tear.

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Clemson, SC

Telephone

+18646142821

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