Author: Cedric Payen

THE MISSING (BUT IMPORTANT) PIECES Tendons hate spikes, not hard work. What matters Gradual increases in: leverage volume frequency Not all at once Simple rule Only progress one variable at a time (harder skill OR more volume, not both). This is probably the #1 injury prevention factor after frequency. Cold, stiff tissue gets injured more…

Below is a priority list of tendon groups for calisthenics, split into Maintain (always-on) and Build (when pushing skills/strength), with why each matters and what usually loads them. I’ll keep it big-picture and practical. 🟢 MAINTAIN PHASE — Tendons to keep conditioned year-round These are your “non-negotiables” for calisthenics longevity. Most common overuse injury in…

Mode: 🟢 Maintain → 🟡 Build (as skill intensity rises) Goal Allow skill training itself to provide sufficient tendon loading through highly specific, auto-regulated exposure. When to Use Load Frequency As dictated by the training split Intensity Set by the skill progression itselfRises naturally as leverage and difficulty increase Volume per session Comes primarily from…

Mode: 🟢 Maintain Goal Maintain baseline tendon capacity and stiffness with minimal fatigue and minimal recovery cost When to Use Load Frequency Intensity Volume per session Rest Deload Pain guideline Method Progression Stop / Exit Criteria Reduce or pause only if: Why This Works

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 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 ×…

Mode: 🟢 Maintain / 🟡 Light Build Goal Maintain tolerance and confidence at joint end ranges, and reduce injury risk from unexpected or high-skill loading. When to Use Load Frequency Intensity Volume per session Rest Deload Pain guideline Method Progression Progress only by exposure quality, not fatigue. Stop / Exit Criteria Reduce or pause if:…

Mode: 🟡 Build (late-stage 🔴 Rebuild) Goal Increase tendon force capacity and stimulate tissue remodelling to support higher-performance demands. When to Use Load Frequency 2× per week per tendon group Intensity Moderate to heavy load (RPE 7–9)Last rep should be slow and controlled, not sloppy Volume per session 3–4 exercises3–4 sets × 4–6 repsTempo: 3–5s…

Mode: 🟡 Build Goal Increase end-range strength and tendon capacity in specific skill positions, while maintaining high movement quality. When to Use Load Frequency 2–3× per week per tendon/joint pattern Intensity Moderate to high effort (RPE 7–9)All reps must look clean and controlledNever taken to failure Volume per session 4–8 holds × 5–15sTotal time under…

Mode: 🔴 Rebuild Goal Restore tendon load tolerance, reduce pain, and rebuild baseline capacity before returning to dynamic or heavier loading When to Use Load Frequency Intensity Volume per session Rest Cycle Length Pain guideline Method Progression Progress only when pain is stable or improving. Stop / Exit Criteria Transition out of this protocol when:…

✅ 1. Classic Isometric Tendon Protocol Mode: 🔴 RebuildUse when: pain, stiffness, flare-upsWhy: restores tolerance, reduces painNot for: performance phases ➡ This is medicine, not training. 🟡 2. Clustered Isometric Protocol (Straight-Arm Skills) Mode: 🟡 BuildUse when: pushing planche / front lever / straight-arm strengthWhy: increases end-range strength safelyCycle: 4–6 week blocks ➡ This is…