ISOMETRICS FOR Matthew

TENDON HEALTH GAINS Ibrahim

LEVEL 1 LEVEL 2
BUILD THE FOUNDATION INCREASE POSITIONAL DEMAND

Day 1 Day 2 Day 1 Day 2

Active Recovery Active Recovery Active Recovery Active Recovery
1. Wall Sit 1. Wall Stork Iso 1. Heels-Up Wall Sit 1. Physioball Stork Iso
Sets: 2-3 Sets: 2-3 Sets: 2-3 Sets: 2-3
Duration: 30-45s Duration: 30-45s right Duration: 30-45s Duration: 30-45s right side
Rest: 45-60s Rest: 45-60s Rest: 45-60s Rest: 45-60s
Duration: 30-45s left side Duration: 30-45s left side
2. Split Squat Iso Rest: 45-60s 2. Heels-Up Split Squat Iso Rest: 45-60s
Sets: 2-3 Sets: 2-3
Duration: 30-45s right side 2. Hands Supported Kneeler Iso Duration: 30-45s right side 2. Tall Kneel Fallback Iso
Rest: 45-60s Sets: 2-3 Rest: 45-60s Sets: 2-3
Duration: 30-45s left side Duration: 3x10s on, 10s off Duration: 30-45s left side Duration: 3x10s on, 10s off
Rest: 45-60s Rest: 45-60s Rest: 45-60s Rest: 45-60s
3. Wall Heel Raise Iso 3. DB Seated Heel Raise Iso 3. Wall 1-Leg Heel Raise Iso 3. KB Seated 1-Leg Heel Raise Iso
Sets: 2-3 Sets: 2-3 Sets: 2-3 Sets: 2-3
Duration: 30-45s Duration: 30-45s Duration: 30-45s right side Duration: 30-45s right side
Rest: 45-60s Rest: 45-60s Rest: 45-60s Rest: 45-60s
Duration: 30-45s left side Duration: 30-45s left side
Rest: 45-60s Rest: 45-60s

LEVEL 3 LEVEL 4
INCREASE TIME UNDER TENSION MAXIMAL INTENT

Day 1 & Day 2

Active Recovery Lower Body Focus
1. Heels-Up Wall Sit 1. Trap Bar Overcoming Isometric Deadlift
Sets: 2-3 2. Barbell Overcoming Isometric Conventional Deadlift
Duration: 60-90s 3. Barbell Overcoming Isometric Squat
Rest: 60s-90s 4. Barbell Overcoming Isometric Split Squat
5. Barbell Overcoming Isometric 1-Leg RDL
2. Heels-Up Split Squat Iso 6. Barbell Overcoming Isometric 1-Leg Heel Raise
Sets: 2-3
Duration: 60s-90s right side
Rest: 30-45s
Duration: 60s-90s left side Upper Body Focus
Rest: 30-45s
1. Barbell Overcoming Isometric Floor Press
3. KB Seated 1-Leg Heel Raise Iso 2. Barbell Overcoming Isometric Bench Press
Sets: 2-3 3. Barbell Overcoming Isometric Bent-Over Row
Duration: 60s-90s right side 4. Barbell Overcoming Isometric Standing Press
Rest: 30-45s
Duration: 60s-90s left side
Rest: 30-45s

REFERENCES
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10.1080/02640410400021783.
3.) Kubo K, Kanehisa H, Fukunaga T. Effects of different duration isometric
contractions on tendon elasticity in human quadriceps muscles. J Physiol. 2001;536(Pt
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4.) Oranchuk D, Storey A, Nelson A, Cronin J. Isometric training and long-term
adaptations: Effects of muscle length, intensity, and intent: a systematic review. Scand
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5.) Pearson S, Stadler S, Menz H, Morrissey D, Scott I, Munteanu S, Malliaras P.
Immediate and short-term effects of short- and long-duration isometric contractions
in patellar tendinopathy. Clin J Sport Med. 2018. doi: 10.1097/JSM.0000000000000625.
6.) Rio E, Kidgell D, Purdam C, Gaida J, Moseley L, Pearce A, Cook J. Isometric exercise
induces analgesia and reduces inhibition in patellar tendinopathy. Br J Sports Med.
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@matthewibrahim_ Matthew Ibrahim