Mode: 🟡 Build (late-stage 🔴 Rebuild)
Goal
Increase tendon force capacity and stimulate tissue remodelling to support higher-performance demands.
When to Use
- Tendons tolerate load but lack strength or robustness
- Transition phase from rehab to full performance training
- When isometrics are no longer sufficient stimulus
- For skills requiring high force output
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 exercises 3–4 sets × 4–6 reps Tempo: 3–5s eccentric + 3–5s concentric |
| Rest | 2–3 minutes between sets |
| Deload | 6–8 weeks before reassessment or rotation |
| Pain guideline | Mild discomfort during sets is acceptable Pain should not increase after training or the next day Persistent symptom flare → reduce load or regress to isometric protocol |
Method
- Use compound or isolated lifts that load the target tendon directly
- Prioritise full control through the entire range of motion
- Maintain consistent tempo on every rep
- Avoid bouncing, momentum, or rushed concentrics
Progression
Progress load gradually while maintaining tempo.
- Increase external load slightly week to week
- Add one extra set per exercise (up to 4)
- Reduce assistance or increase leverage demands
- Progress only if technique and symptom response remain stable.
Stop / Exit Criteria
Transition out of this protocol when:
- Tendon tolerates heavy loading without symptom flare
- Skill-specific training provides sufficient tendon stimulus
Reduce or pause if:
- Pain increases or lingers beyond 24 hours
- Overall fatigue or joint irritation accumulates
Why This Works
- Slow loading increases tendon strain time, driving remodelling
- Heavy resistance improves force capacity and stiffness
- Controlled eccentrics and concentrics transfer well to real-world movement
- Lower frequency allows adequate recovery from high mechanical stress