How to Really Strengthen Your Tendons | The 70% Rule

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00:00 Building tendon strength requires exercises above 70% of maximum muscle contraction strength
01:36 Proper execution of single leg calf raise for tendon strengthening
03:03 Build tendon strength with proper exercises
04:25 Strengthen tendons with 70% force for 30 seconds
05:08 Ten Thousand Sponsor
06:10 Hamstring long lever bridge targets proximal hamstring tendons.
06:54 Strengthen proximal hamstring with long lever glute bridge
08:12 Focus on keeping pain level below 4/10 and returning to baseline after 24 hours.
09:28 Use 70% contraction strength to strengthen tendons.

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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
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:

[Theguyonthehill]

00:04 Building tendon strength requires exercises above 70% of maximum muscle contraction strength
01:36 Proper execution of single leg calf raise for tendon strengthening
03:03 Build tendon strength with proper exercises
04:25 Strengthen tendons with 70% force for 30 seconds
05:41 Hamstring long lever bridge targets proximal hamstring tendons.
06:54 Strengthen proximal hamstring with long lever glute bridge
08:12 Focus on keeping pain level below 4/10 and returning to baseline after 24 hours.
09:28 Use 70% contraction strength to strengthen tendons.

[ElBoyoElectronico]

This is really interesting. It actually anecdotally explains why - despite the warnings of various doctors - training heavy compound lifts (more weight, less reps) as someone who is quite hypermobile, was the only thing that has helped me. All those years stretching, being careful, training assistance exercises has never helped me, but getting my body used to moving under heavy loads was the key for me.

[seattlegrrlie]

I can confirm the long item in supination has absolutely improved my elbow. It's a process but it works

[Gumblegar]

No wonder bruce lee did explosive isometrics!
This was a massive find thanks for the help🎉

[wskeal]

It seems it's better to start slowly (with 3x10seconds) and gradually increase to 3x30seconds.
Cuz otherwise you could be in sore for 2-3+ days.
You could also try to lower the weight and hold for 3x30seconds (to avoid too much of pain) but then your threshold would be below 70% and this intervention would not be as effective, so it seems it's better to reduce the duration, not the intensity.
In original paper it is prescribed to start with 3x10seconds.

[Akatsuu]

I've been adding some sets of these for my overhead tricep extensions because I always had some elbow discomfort from heavy tricep exercises. These heavy isometric holds have really helped my elbow way more than I expected

[clintonm]

I'm a blacksmith and have started to have trouble with my elbow and wrist tendons. The doc said I have Carpal Tunnel syndrome. I've started to do the elbow exercise while watching TV with a crappy wall hanger sword. It's crazy heavy and perfect for getting the right load.

[jonathanclark]

This could have been a great video. But a majority of the time you are talking and flashing things on the screen, while only a fraction of the time are you actually showing someone doing the movement.

You didn't even show someone actively doing the routine, you just briefly showed the position they were in. What i would suggest next time is show someone starting and stopping the exercise for 30 seconds so the viewer actually understands what they are supposed to do.

Because i just watched the whole thing and I don't feel I know much better what to do except to do static holds. I hope my suggestions are helpful.

[redberries]

i'm pretty sure one can build tendon strength using motions that are well below the 70% threshold by starting the movement from a position that elongates the muscle and tendon. One example would be the lunge; back leg elongated, control the tension by shifting weight to the lead leg as needed and put the tendons in the trailing under a little stress in that stretched position and work the muscle over the available range of motion (be careful tendons take many weeks to strengthen, dial it back at the first hint of injury)

[acfoodmedia]

I'm pretty heavy for my height but also muscular. Whenever I run, my left achilles tendon always gets strained. This is due to me missing my ACL on my left leg. Hopefully this exercise will allow me to strengthen my tendon and be able to run or sprint regularly. Thanks for the content.

[jerryh]

Yes, this was super helpful. Unfortunately, I see very little of this compared to "How to bench more videos" and once you get to those big bench numbers your will find that your bicep tendons can not longer hold up, and then you lose all of your progress while you struggle to figure out how to address the tendon issue. Please add more tendon areas to work on, this is very interesting.

[altname]

Gained a subscription! I was looking for ways to strengthen the tendons, this seems to be very underrated by bodybuilding channels

[TheMovementSystem]

Also if you try Ten Thousand Gear let me know your thoughts. I want to hear what you think

[edwardgrenore]

This way to do single isometric leg extension hold is new to me! I'll definitely try this. So far I have only been doing the so called iso but with an intial extension into my near my 3/10 pain zone with my weaker leg, then switch legs in-between and lowered the weight down with my both of my legs slowly like a slow eccentric training type.

[enlancement]

For wrist supernation just use a bar and alter the distance from the middle

[mr.e]

a great add on to this would be adaptions to use furniture as the load. of course can't put a couch on your back, but I do load my hips with a dinner table and can do bent over calf raises. I'll try with isos to see if I can get the creep effect you describe.

[bensonalexander]

Hey Matt @TheMovementSystem, I’d like to say thank you and let you know that I did the weighted barbell Achilles tendon strengthening exercise you showed in this video since about last week and I’ve noticed a huge improvement in the health of my Achilles tendons. I don’t wake up anymore with sore Achilles tendons as I get out of my bed in the morning and seems my Achilles tendinitis is fully gone. Thank ❤ Your content here is legit and every PT and athlete should know this stuff. You saved me from having to pay multiple copay PT visits 😄

[joepriority]

I think this is great info. Im also a big fan of your podcast which goes into superb detail on the subject of collagen synthesis and tendon rehab. Very cutting edge. I would say though that the system as presented raises a few questions. For one thing, lets say you're properly hitting the 70% max level during training. But then the soreness extends well beyond the 24 hour limit? Then what?

[tonyrabone]

Particularly good video, very easy to apply. Thank you.

[Cloppa]

This couldn't have come at a better time.. (actually 2 weeks ago would have been better!) I have an achilles tendon issue now (swollen and feels pulled) from sprinting for the first time in about 30yrs. I was thinking maybe some isometric work might help. But now it's slightly injured do you think I can start with some lighter isometric holds to start building it up, or do you think I should rest it as much as possible for several weeks? Trouble is I don't want to stop all training and anything more than walking now aggravates it to a certain extent! I.e. can we strengthen a tendon starting with with lighter tensions whilst it is repairing? Aha.. you mentioned this with the golf club.. we can start collagen synthesis and heal! Fantastic! Thank you. 👍👍👍