Mode: 🔴 Rebuild
Goal
Restore tendon load tolerance, reduce pain, and rebuild baseline capacity before returning to dynamic or heavier loading
When to Use
- History of tendon pain or recent flare-up
- Early reconditioning phase after rest or deload
- Low tolerance to dynamic or plyometric loading
- When strength training aggravates the joint
Load
Frequency
- 2–3× per week per tendon group
Intensity
- Moderate to moderately high effort (RPE 6–7)
- No shaking, no sharp pain, no pain spike after holds
Volume per session
- 3–5 holds × 30–45s
- Total time under tension: 90–180s
Rest
- 60–90s between holds
Cycle Length
- 2–4 weeks before reassessing or progressing
Pain guideline
- Mild discomfort during holds is acceptable
- Pain should not increase after the session or next day
- If symptoms worsen, reduce load or switch to pain-management protocol
Method
- Use isolated or semi-isolated joint positions
- Very stable setup (bands, wall, immovable object, controlled angles)
- Hold steady tension for full duration
- Stop the set if pain rises or technique degrades
Progression
Progress only when pain is stable or improving.
- Increase hold time (30 → 45s)
- Add one extra hold (up to 5 total)
- Slightly increase resistance while keeping effort ≤ RPE 7
Stop / Exit Criteria
Transition out of this protocol when:
- Daily activities and training are no longer painful
- You tolerate light dynamic loading without flare-ups
Why This Works
- Sustained isometric contractions reduce pain via neural mechanisms
- Moderate loading increases tendon stiffness and force tolerance
- Long holds provide strong stimulus with low movement stress
- Stable positions allow loading without excessive joint irritation