This is mainly for lower body specifically squats. I haven’t been able to squat or leg press for 1 year ++ due to some other injuries and i got back to it and started to get all kinds of overuse injuries (pfps/distal hamstring tendinopathy) lifting super light obviously i need to progress much more slowly but question is which is the best template i do own the knee rehab template looking at it the volume of squats is bit high and given my sensitivity to injuries even with light weights makes me skeptical. Any thoughts maybe beginner template?
Am I understanding correctly that you were getting symptoms even with a low volume and low intensity plan? If so, I’m not sure one of our templates would be appropriate for you. That situation would likely benefit from a consultation to suss out what you can do, some “special” exercises that target the sensitivities that you’re getting, and a gradual bridge back to the training load you need to progress.
The beginner template has too much intensity if what you said was true, whereas the knee rehab template would be more acceptable, particularly with the tempo components. That said, my original question still stands. If true, I think you may need more than a template here. Our team would be a great resource for you.