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
- No current tendon or joint pain
- High skill or straight-arm demands (planche, levers, deep dips, bridges, etc.)
- To prevent “surprise load” injuries at locked or stretched positions
Load
Frequency
- 2–4× per week per tendon/joint range
Intensity
- High intent, but very low fatigue (RPE 6–7)
- Positions should feel strong and controlled, not straining
Volume per session
- 3–6 holds × 3–6s
- Total time under tension: 15–30s
Rest
- 45–90s between holds
Deload
- Every 6–8 weeks, or if stiffness appears
- Cut volume by 50% or reduce frequency to 1-2×/week
Pain guideline
- No sharp pain during holds
- Mild stretch or joint pressure is acceptable
- Stop immediately if joint feels unstable or painful
Method
- Use joint angles close to full lockout or deep stretch
- Choose positions that are normally avoided or rarely loaded
- Actively lock the joint: do not hang on passive structures
- Maintain muscular tension around the joint at all times
- Prioritise perfect alignment and full-body tension
- Stop the set at first loss of quality or joint control
Progression
Progress only by exposure quality, not fatigue.
- Increase hold time slightly (3 → 5–6s)
- Increase number of high-quality holds (up to 6)
- Progress to more demanding end-range positions
Stop / Exit Criteria
Reduce or pause if:
- Joint irritation appears
- Heavy end-range loading is already present in training
- Entering a rehab or pain-management phase
Why This Works
- Tendons and joints adapt to the specific ranges they are exposed to
- Short, frequent exposures maintain tissue tolerance without fatigue
- Improves neural confidence and motor control at risky positions
- Reduces injury risk from unexpected loads at lockout or deep stretch