The Key to Building Strong Tendons | The Science of Tendon Training

How to Build Strong Tendons | The Science of Tendon Training

Which approach would you take to building the achilles tendon?

Strategy Number 1:
Pogo hops 20 seconds 4 sets
3 x 15 standing calf raises
3 x 10 bent knee calf raise
Maybe some soft tissue work

This is a very common protocol in Physical Therapy.

Strategy Number 2:
5 x 5 slow controlled resistance heavy calf raise (3 seconds up, 3 seconds down)
6 x 8 second high load standing calf raise hold

Training strategy number 1 likely isn’t moving the needle on tendon properties.

We know from research (linked below) that moderate loads taken to fatigue are effective for building muscle strength but show little to no benefit to building tendon stiffness.

Tendon stiffness can be thought of as the resilience of the tendon.

The key to building strong, robust tendons is long enough contractions to deliver high load through the tendon (3 seconds +)

Are isometrics or heavy slow resistance better for building tendon properties?

Both can be equally effective. It just comes down to delivering high load through the tendon.

Important Note: In the case of an injury, we need an entry point of loading. That may be bodyweight or even seated calf raises. The key is to be progressive through. We're not moving the needle on tendon properties with those low loads just reducing the irritation and we need to progress to higher loaded movements to build a strong, robust tendon.

I see people telling me they’ve had recurrent tendon injuries off and on for a year or more. This is particularly common with achilles tendinopathy and poor rehab plans that don't reach meaningful loads are often responsible for the poor outcomes.

Recurrent tendon pain may be a sign of underloading the tissue. Don’t get me wrong you’re doing plenty of reps. You can tell me "Oh but I’m doing my HEP" I believe you. It’s just not moving the needle on tendon properties.

Let’s talk about the knee tendons.

A starting point can involve longer duration isometrics like spanish squats or wall sits to start to deliver safe, well tolerated loads through the tendon.

Over time we want to deliver higher loads to the patellar tendon.

We can do this with more weight or in the case of the knee by advancing the knee over the toes.

Yup, knees over toes guy is onto something.

Hack squats and knees over toes split squats are examples of exercises that advance the knees over the toes.

You can apply this principle of loading to different areas of the body.

Find an entry point to loading but also work to target an exit point that is challenging enough to improve tendon properties.

Plyometrics for tendon strength:

Plyometric training is more specific to building tendon extensibility.

We want to be progressive with volume and use these alongside higher loaded movements.

Research:

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6: Strength and Conditioning A Biomechanical Approach

Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

[ThePetieProject]

Nice video! You touched briefly on a concept that I don't think is discussed enough in the Kneesovertoes world and that's the fact that the progression itself could be how much the knee is going over the toe rather than progressing only through external load. A slow shift from a more hip dominant to knee dominant squad is a great way to ease into Kneesovertoes training rather than hopping straight into end range training and having to regress to assisted bodyweight.

[SlyKooper]

Thank you for these videos. I am on my 9th month coming from an ACL/meniscus partial tear, and I feel actually being educated and informed on how the body works makes me motivated and appreciate taking care of myself more. I definitely feel stronger than I did before my injury.

[peteben]

My plan is to incorporate slow heavy strength exercises to increase the load on tendons paired with plyometric kind of exercises for more explosive power. Also adding very high rep low intensity exercises and Isometric holds to pump blood into the joints to promote recovery. I am hoping these ideas will help my tendons, ligaments and joints.

[koderken]

Discussing the Schoenfeld study, you equate strength with stiffness. But these are actually two different properties.

[Venya]

Thank you for shedding light on such an important loading aproach. But i think, there is a progression: from light iso to heavy, then to regular exercises (that is speeded up over time) and then to plyos(from low level to intensive ones). And may be it's reasonable to remain some exercises from a previous level staying on the next one

[BowflexWorkouts]

Thank you very much! I recently finished Physical Therapy for Achilles Tendonitis and was looking to further strengthen my Achilles. Had I not seen your video, I would continue with just bodyweight work. I'm ready to add weight and hopefully will continue to get stronger.

[walterockmx]

Please make a video about how to build strong tendons for string and piano musicians, the community need this.

[Gameboob]

The progressive part of knees over toes is really crucial and something KOT guy doesn't stress enough. Glad you mentioned him and doing KOT squats bc I went straight into his stuff thinking I could surely do the full range of motion in the split squat with knees past the toes and it turned out I couldn't. I am still recovering from the patellar tendon tear I got due to it a year later. I'm just 30. This is probably why people thought for so long that it's unsafe. It actually can be. You just don't have anywhere near the load tolerance in those tendons if you haven't been using them compared to your muscles for squats and lunges. Doesn't matter if you can squat 10x200lbs. If you haven't done knees over toes in years, or decades, start on a chair. Start way easier than you think. You're not working your muscles, you're working your tendons. They can't handle the heavy and quick movements yet.

[julianehiem]

Amazing stuff as usual. I'm dealing with patellar tendonitis and you just made realize that I need to go heavier to stimulate my tendons more.

[brentg]

Very interesting, as an ultra runner logging 75 trail miles a week at 46, I'm always concerned about potential ligament injuries. I do 2 leg workouts a week targeting glutes, quads, hamstrings and calves for durability but I will definitely incorporate spilt squats
on slant board and heavier calve raises.

[alperaka]

I just realized that complimenting my weightlifting workouts with pilates and yoga, I do all those explained movements to build strong tendons. I highly recommend pilates and yoga to any bodybuilder for stronger tendons, longer muscles, a powerful core, and stretching purposes.

[Prod.jaymelodies]

I started doing this sort of thing for my rotator cuffs to bulletproof the shoulders. Slow eccentric reps are essential. You’re absolutely right about the load. There are studies as well about it stimulating collagen production in the tendon as well to promote healing and strength. As a pta they didn’t teach this specific info in school. I Got a lot of this info from the book “built from broken”.

[BigMo]

I’ve been doing very heavy farmers walk and that has tremendously helped me with my tendinitis.

[trainforlife]

Please give me examples of exercises for shoulders on building tendon strength. Great information as always!

[dlbutler]

A point: No one can build anything without having the wherewithal present. Please touch on the nutritional elements that will enable the body to construct stronger connective tissue after these load challenges.

[stuartsherman]

Great video. How many sets per workout and how many times a week would you recommend? Also will this work for the tendons in the upper body? Any light you could provide would be greatly appreciated.

[nmnate]

Always been interested in seeing how I can strengthen the elbow flexor tendons. How do you balance a properly heavy load with enough range of motion? Some exercises like preacher curls can put a ton of stress on the tendons.

[Bkberliner]

How about shoulder tendon strength training would be informative. Thank you.

[rosalindpatrick]

Great video! Thanks. Could you do a video for wrist &elbow tendons please?

[orendezo]

What is moderate?what is heavy?
Everything is relative to the person and to his tendon (that we can’t even see)
I think that despite of the good intentions this guide can be really confusing and even can make someone an injury.

I believe in progressive overload. With no pain for tendons. In rehab maximum of 1-3/10 pain is ok.