Injury Prevention & Tendon Health
Tendons and ligaments often fail before muscles. This protocol uses isometric and eccentric loading to increase tendon stiffness and collagen synthesis, specifically targeting common sports injuries like Achilles tendinopathy and patellar tendonitis. Based on the latest sports science for athletic longevity.
Expected Outcome
Significant reduction in tendon pain and increased stiffness
How to Do It
Isometric Holds (Pain Management)
Perform 45-second holds at 70% MVC (Max Voluntary Contraction). This triggers cortical inhibition and immediate pain relief.
Pre-workout or dailyHeavy Slow Resistance (HSR)
3 seconds concentric, 3 seconds eccentric. High load (up to 80% 1RM) drives collagen remodeling better than light loads.
2-3x per weekEccentric "Heel Drops"
The Alfredson protocol: slow lowering off a step. 3 sets of 15 reps, twice daily for 12 weeks for chronic issues.
DailyTendon Loading Window
Tendons require ~48-72 hours to recover from heavy loading. Avoid max effort tendon work on consecutive days.
Recovery phaseResearch Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy
Rio E, et al. • British Journal of Sports Medicine (2015)
Key Finding: 45s isometric holds reduced tendon pain for 45 minutes and increased muscle strength.
Heavy slow resistance training for Achilles tendinopathy
Beyer R, et al. • American Journal of Sports Medicine (2015)
Key Finding: HSR training led to significant clinical improvement and was preferred by patients over eccentric-only training.
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