Mode: 🟢 Maintain
Goal
Maintain baseline tendon capacity and stiffness with minimal fatigue and minimal recovery cost
When to Use
- Default background tendon work year-round
- After returning from pain, once symptoms are calm
- During periods of high overall training volume
Load
Frequency
- 4–6× per week per tendon group
Intensity
- Submaximal, should feel easy (RPE 4–5)
Volume per session
- 1–2 holds × 20–30s
- Total time under tension: 20–40s
Rest
- Rest not critical (30–60s if needed)
Deload
- Every 6–8 weeks, or if stiffness appears
- Cut volume by 50% or reduce frequency to 2–3×/week
Pain guideline
- 0–2/10 discomfort during holds is acceptable
- Sharp pain or next-day worsening = stop and switch to rehab protocol
Method
- Simple, repeatable joint positions
- Isometric holds preferred
- Can be done after main workout or as micro-sessions
- Focus on joint position and tension, not muscular burn
Progression
- Not required. Optionally increase hold time slightly or add a second hold for extra capacity, as long as it stays easy.
- Heavier loading belongs in another protocol card
Stop / Exit Criteria
Reduce or pause only if:
- Joint irritation appears
- Adding heavier tendon protocols and need to manage total load
Why This Works
- Tendons respond well to frequent low-level loading for maintaining stiffness and tissue quality
- Regular isometrics increase collagen alignment and load tolerance without creating much fatigue
- High frequency keeps the tendon exposed to signal without exceeding recovery capacity
- Low intensity avoids interfering with strength and skill training