Mode: 🟢 Maintain / transition from 🔴 Rebuild
Goal
Improve tendon adaptability, reduce stiffness, and prepare tissues for the transition from static to dynamic loading.
When to Use
- Tendons feel stiff or “sticky,” but not painful
- Plateau in tolerance with static isometrics
- Transition phase from rehab to dynamic or sport-specific work
- Before introducing plyometrics or faster movements
Load
| Frequency | 2–4× per week per tendon group |
| Intensity | Light to moderate effort (RPE 5–6) Smooth, controlled pulses, never jerky or ballistic |
| Volume per session | 2–4 sets × 10–20s Small-amplitude oscillations near end range |
| Rest | 30–60s between sets |
| Deload | 2–4 weeks, or as needed during transitions |
| Pain guideline | No sharp pain during oscillations Mild tension or warmth is acceptable Stop if symptoms increase during or after the session |
Method
- Work near joint end range, not deep mid-range
- Use very small, controlled pulses or weight shifts
- Maintain active joint control, do not relax into passive structures
- Movement should be slow, smooth, and repeatable
- Prioritise consistency over intensity
Progression
Progress by increasing control, not load.
- Increase set duration slightly (10 → 20s)
- Add an extra set (up to 4)
- Progress to slightly larger but still controlled oscillations
Stop / Exit Criteria
Transition out when:
- Joint stiffness is reduced
- Static isometrics and dynamic loading feel smooth and confident
Reduce or pause if:
- Irritation or pain appears
- Heavier dynamic or plyometric loading is added elsewhere
Why This Works
- Introduces low-level movement variability to static tendon loading
- Improves neuromuscular coordination at vulnerable joint ranges
- Gradually exposes tissue to changing force vectors
- Bridges the gap between isometric holds and dynamic movement