Tendon Health Programming:

Concentric Strength Phase

Here is week 1 of month 1 of training!

Goal: Build up the patellar tendon’s capacity through isometric training.

Knee Health Guidelines

1. Don't jump unless instructed to do so

2. Pick an exercise to use as a consistent measure of pain. Try to test each morning. It

could be a squat, pistol squat, stairs, or kicking the covers off of yourself.

3. Training will progress from low to high tendon load.

4. You can do the isometrics every day upwards of three times a day.

5. Isometrics should be used in your warm up.

6. Do not stretch the tendon.

7. Do not massage the tendon.

8. You are okay to ice the tendon.

9. Pain should decrease after isometrics. If not, you didn't go heavy enough.

10. If pain increases, decrease weight or time.

 Monday: Slow Concentric Strength Training

• Joint Health:

o Test your knee pain first thing in the morning

o Write down the pain level 1-10

• Isometrics

o 5x45 seconds

• Weight Room

o Quarter Squats

§ 4x6 @ 45 lbs

§ SLOW TEMPO: 4 seconds down, 4 seconds up

o RDL

§ 5x6: slightly heavier if it feels ok on the knee

• AVOID ANY ELASTIC ACTIVITY!!!

o Don’t run, jump, or play sports. You are at a very high knee pain level and

this is the most important time to avoid doing what hurts.

 Tuesday: Isometrics

• Joint Health:

o Test your knee pain first thing in the morning

o Write down the pain level 1-10

• Isometrics

o 5x45 seconds

o You will repeat this every 6 hours today for a total of 3 times

• Weight Room

o Barbell Row: 6x5, don’t load the knee on this!

o Barbell Bench Press: 6x5

o General strength core circuit

§ 10 ea.

• AVOID ANY ELASTIC ACTIVITY!!!

o Don’t run, jump, or play sports. You are at a very high knee pain level and

this is the most important time to avoid doing what hurts.

 Wednesday: Slow Concentric Strength Training

At this point your knees should be feeling significantly better from

Monday so we will add in some general strength work!

• Joint Health:
o Test your knee pain first thing in the morning
o Write down the pain level 1-10
• Isometrics
o 5x45 seconds
• Weight Room
o Quarter Squats
§ 4x6 @ 65 lbs
§ SLOW TEMPO: 4 seconds down, 4 seconds up
§ We’re going to go up by 10-20 lbs today!
o Barbell Hip Thrust
§ 2x12
• SUPER LIGHT. Drive through the heels. If this bothers your
knee, cut it.
 Thursday: Isometrics

• Joint Health:
o Test your knee pain first thing in the morning
o Write down the pain level 1-10
• Isometrics
o 5x45 seconds
o You will repeat this every 6 hours today for a total of 3 times

Friday: Slow Concentric Training

If your knees are now at a 4 or less in pain in the morning, it’s time to progress up to

slow concentric training!

• Joint Health:
o Test your knee pain first thing in the morning
o Write down the pain level 1-10
• Isometrics
o 5x45 seconds
• Weight Room
o Quarter Squats
§ 4x6 @ 95 lbs
§ SLOW TEMPO: 4 seconds down, 4 seconds up
§ Going up in weight!
o Glute Ham Raise or Nordics
§ 3x8
 Weekend: Isometrics

• Joint Health:
o Test your knee pain first thing in the morning
o Write down the pain level 1-10
• Isometrics
o 5x45 seconds
o You will repeat this every 6 hours today for a total of 3 times
 Want more?

If this week of training helped you out and you would like to learn more about our

coaching, click here to book a consultation call with us:

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BONUSES

How we periodize training

Tendon health principles

The mental side of training

Back health guidelines

Morning rou:ne

Jump technique tutorial