Reinforce your tendons with this 12-week isometric auxiliary program designed to develop stiffness, stability, and resilience for long-term performance.
Access, complete, and track these workouts in our training app or with a downloadable PDF.
This is a supplemental program meant to complement your existing strength, speed, or sport-specific training. It focuses on controlled isometric loading to strengthen key areas prone to overuse injuries— the Achilles, hamstrings, and patellar tendons.
Who should focus on what
- Jumpers: Focus on Achilles and Quad & Knee Isometrics.
- Sprinters and runners: Focus on Achilles and Hamstring Isometrics.
Perform 1–2 selected workouts per week to progressively develop tendon stiffness, durability, and movement efficiency.
Program Focus: Tendon Strength, Stability, Injury Resilience
Program Length: 12-Weeks
Workout Durations: 10-20mins
Workouts: 3-4 options
Level: Athletic
App Access: 12-Weeks
App Access Options
- 12-week app access
Equipment Needed: There’s bodyweight options, small equipment options (bands/dumbbells), and options that require some gym equipment
Ankle Cuffs
Bodyweight
Dumbbells
Exercise Bench
Foam Roller
Hamstring Curl Machine
Leg Press
Low Box
Resistance Band Door Anchor
Resistance Bands w/ Handles
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
