The Science of Bulletproof Tendon Training

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Here's the real science behind "Bulletproof Tendon Training" and it might surprise you.
Research:
www.liebertpub.com/doi/abs/10...
Set the foundation for Keith Barr Protocols with heavy mid range ISOs:
journals.humankinetics.com/vi...
Case study: www.researchgate.net/publicat...
Note: Much of this research is in vivo and case studies. This is an emerging area of research and has not been widely studied with meta analysis level research the way that traditional eccentric protocols for example have been. It takes years between new mechanism reporting for protocols to be researched and re researched to the point of having meta analysis level data. I have covered higher level evidence and tendon training protocols in other videos like these:
• Best Way to Build Tend...
• The Key to Building St...
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Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Опубликовано:

6 июл 2024

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Комментарии : 187

@TheMovementSystem 4 месяца назад

Follow along on Instagram to learn more: instagram.com/themovementsystem/

@Inoxia.Ometeotl 4 месяца назад

Could you give a good exercise for golfist elbow tendinopathy?! Not sure if my plan is the right one, bc it's strange to load that tendon in isometric, there are many ways possible

@yaboimatteo7706 4 месяца назад

I had a big toe sprain. What exercises could I use to try and resolve that

@davidbarrett7803 3 месяца назад

I need one for shoulders!

@Jone_BoneJones. 3 месяца назад

Same

@StratosFair 3 месяца назад

Yep, as a calisthenics guy I'd love to know how to keep my shoulders safe 😪😪

@Lumencraft- 3 месяца назад

I love that you explained the science of how and why rather than just saying which exercises to do.

@slackerpope 4 месяца назад

Yep, bicep tendon pain and top of forearms. Would love for you to do a video on these. Great content thank you!

@elinopetho 4 месяца назад

Bicipital groove tendinitis exercises please

@Bagheera_88 3 месяца назад

@brianpistolwhip 4 месяца назад

Wow this is great. I didn't know isometric contraction was so valuable. I want to strengthen my tendons generally so this is a great video to help me try different exercises to achieve this.

@slammenwagen 4 месяца назад

Great video! Thank you! I struggle with repeated tendon pain in the front of my shoulders and thought it wasn't curable without operations. I'm going to figure out some isometrics and give thus a whirl. Thank you again!

@markovasil1608 3 месяца назад

Great video and this method definitely helped me with my tendonitis via strongman training

@DSoliz4 2 месяца назад

Matt, my guy, I just found your stuff last night and you are making life better already with your content. I swear I’ve learned more stuff from you than that NASM book I’m studying. Thank you for the content! Question: Plantar fasciitis/fascia chronic pain, what can I do to delete this ache man? It’s a PAIN in the booty.

@jrwhisky 25 дней назад

This is a game-changing information man, if everyone knew this or even just the PTs...

@TK-ih4zv 3 месяца назад

Very useful information! Thank you very much! So 30 seconds isometric exercises for tendon pain and how much reps you can recommend?

@weihyac 4 месяца назад

Thank you

@sojournern 4 месяца назад

Thanks for doing this video. I'm going to try what you're suggesting, although it's not what any physical therapist has recommended. I've had Achilles issues for a long time, over 20 years but hope springs eternal. f I hear you correctly it's a 7 of 10 load for 30 seconds 5 to 10 minutes 3 times a week?

@Rohan7ish 3 месяца назад

please make a video on climbers injured fingers tendons recovery exercises and rehab. like A1,A2 pulleys.

@piusnevitt9711 3 месяца назад

Dr. Matt Casturo. Great video which gives me a little hope that I can improve my left hip pain after hip surgury. I had my left femur replaced and they went in the front of the hip to replace. That was back in 2020. I have done all my PT work and still do it but after walking, aerobics etc. I get pain down there. Is there a tendon exercise that I can do to improve? Thanks Paul

@brucesvatos4494 Месяц назад

Thank you so much this video is super helpful. How would you go about strengthening your tendons in your triceps for tricep tendinopathy? Anytime I do flat bench or any tricep work I have a decent amount of pain on the end of my elbow where the tendons attached to the bone. Any thoughts or suggestions would be much appreciated.!! Thanks.

@DefineStrength Месяц назад

awesome. thank you for the content

@ramppit 4 месяца назад

Hi I love your content I would like to see a general tendon all around work out ( some what fully body or main areas) to maximise less chances of injury and also strengthening please like a guide someone can do once or twice a week to combat injury chances

@HomelessNinjaKennedy 13 дней назад

You're a life saver, bro

@stevenrountos729 Месяц назад

I would love to see a video on ankle/lower leg, ie: posterior tibialis, sinus tarsi, etc…

@BENGREY3223 4 месяца назад

Very good info! Ive been having lower abdominal tendonitis problems. Would an L sit be a good isometric load or is there a better option?

@user-ot5nx2yu5k Месяц назад

Hey brother I need one for achilles tendon and plantar fascia! Love your content!

@douggherkin Месяц назад

Suffered with both those issues for 6yrs. Just won't go away.

@lvl18abilities 2 месяца назад

this man is the best gift to the world ever

@turo3066 4 месяца назад

What exercises would you recommend for MCL strength? I seem to have strained it.

@mvondoom 3 месяца назад

hey thanks a lot this is a great help, and for some reason this info doesn't seem to be well known. I need help working on the inner elbow, i've got golfer's elbow issues. what's a good isometric exercise to get this one done? thanks!

@CarlWilliams-ej3mx 3 месяца назад

very very interesting as viscoelastic creep occurs in a lot of modern plastics such as polyethylene

@efitwithnick 3 месяца назад

This type tendon-specific training before or after muscle hypertrophy training in the workout?

@chrislevi4045 Месяц назад

I had an Achilles Repair April 2018, and a recent Patella Tendon Repair back in October....same leg

@EIH18 2 месяца назад

Can you please advise on a quad tendon and golf elbow tendon pain?

@cameronj9890 4 месяца назад

Hey man, thank you for the content. I’ve been battling fore arm tendon pain for a decade now. What are some of the best iso exercises for the forearm flexors?

@Alvaro1ization 3 месяца назад

just hold and squeeze thight a tennis ball or something similar, some 2-3 sets of about 10s should be good to start. Keep the pain no more than 3-4 out of a 10 level. That's what I've done with some clientes (PT and sport high performance coach here lol)

@joefondu 3 месяца назад

Thank you! How can I strengthen my inner knees? MCL?

@notmytempo464 Месяц назад

Hello Ive just started a tricep tendon lateral elbow rehabilitation journey after a repetitive strain injury on over head press. Im doing a combination of very high rep slow light work in many different movement patterns for blood flow before going into the static hold work you have suggested. I wanted to ask you in my case due to the elbow having pushing and pulling functions would you recommend say a Dumbell curl static hold and a tricep extension static hold at around a 90° arm bend? Thanks and all the best

@witness1000 3 месяца назад

What are the Best exercises to strengthen elbow tendon? Tricep to olecranon.

@LuiisSiilvaa 4 месяца назад

How would you go about IT band pain due to trail running ?

@jayb4254 4 месяца назад

During the three months that I am doing isometric loading to heal the injured tendon (bicep / brachioradialis in my case), can I also do strength training for the associated muscles (like lat pull downs), or will that cause more injury or slow the healing?

@MainzxLivewire 3 месяца назад

Good video 👌🏽

@tunaman2200 4 месяца назад

I have pain on the sides of my knee right before I get to a full squat position. If I warm it up I can stay on the bottom with less pain but the pain increases as soon as i start standing up. Could this be tendon pain? And if so , any suggested exercises for it? Thanks

@mana20 4 месяца назад

My hands(and upper back) are a mess from being on a computer all day, could you touch on the best exercises to help?

@elecAttackxD 4 месяца назад

Could you please share 2 to 3 exercises for the achilles tendon for runners? I have got my Problems since 2,5 years now

@basse9914 4 месяца назад

Then for the objective of "bulletproofing" shoulders, we know the various exercises targeting the cuff muscles are recommended but should they be done more slowly or isometrically to have a greater emphasis on the tendons/ligaments?

@Will-710 3 месяца назад

I recovered from achilles tendonitis but was told to keep strengthing my achilles / calves. This is my last year playing semi-pro soccer as I am now transitioning to coaching. I am doing isometric holds to warm up my calves and achilles and then doing weight training for my calves, hamstrings, glutes and quads. I do my iso's before every weight training (usually x2 a week) and before I take the field. I am just doing 45 sec holds x2, but will be switching to what you showed in another video of yours. Is that okay or do you recommend do not do weights after isometrics?

@bobbyhunt3009 4 месяца назад

Hey Doc, my Mom hurt her hip flexors. The front of her leg at the hip is hurting her. I think she strained the psoas. She is very weak, and an older lady in 70's. so she will have to go lightly at first. What are some Rehab exercises I can show her?? Thank You for your Help!!!!

@brandonyoung4910 4 месяца назад

In the video examples you seem to be moving the muscle through a range of motion of some exercises while others are lengthened isometric holds. Which is the desired modality for tendon strengthening?

@edgardramirez7218 4 месяца назад

What about the teres in your back? I have shoulder problems with it.

@winstongraves8321 4 месяца назад

I’ve had Quad tendon issues for over a year. Outside wall sits what other exercises would you suggest?

@stephanm7378 3 месяца назад

Curious on high repetition training for localized blood flow to the tendon as well?

@latrapp4641 3 месяца назад

Really need a program for gluteal tendinosis. Can I do rehab and continue endurance training? I’m so tired of the fitness roller coaster I’m on. I’ll get some fitness then get derailed due to injury.

@TomLarkin_ 4 месяца назад

Fantastically useful video, thank you! Ran into pretty bad post-tib tendon problems last summer… I’m almost back to normal now, but would appreciate any tips for exercises, as I want to make sure it heals as fully as possible.

@ItsIrmenli 3 месяца назад

What helped you most?

@TomLarkin_ 3 месяца назад

I tried lots of stuff, so it's impossible to say. I did resistance band exercises, increasing amounts of running, rowing, kettlebells etc, calf raises. But, I have no idea whether my recovery went well or could have gone better, or what helped the most.@@ItsIrmenli

@codycornell2212 3 месяца назад

Heel walks (90-120s, keep the toes UP and OUT), Band Inversions (should feel in the post tib area, medial shin), balance exercises until you feel the burn, etc

@ItsIrmenli 3 месяца назад

@@codycornell2212 thanks! I never heard heel walks for post tib, always just toe walks. Worth a try!

@Andy-Mesa 3 месяца назад

This was surprisingly legit, and corroborates everything my physical therapist and personal experience says.

@siwoagent7915 4 месяца назад

I have pain behind the knee when sprinting (pulling my right leg back whilst upright). Ive gone to physios but is still lingering. I’m not sure if it’s a problem with my calf or hamstring or tendons. Would appreciate it a lot with your help 🙌🏿

@leodistefano603 3 месяца назад

I have inner elbow tendon pain from rock climbing, it seems to be caused by a bicep curl/ chin up movement, any recommendations for exercises to heal it?

@spencerspiegel5871 3 месяца назад

Do these principles apply when trying to restructure tendons for performance i.e. jumping high? Or are plyometrics better suited?

@izzetilyasl2546 3 месяца назад

I have pain in my shoulders that has been going on for 3 years. MRI results show muscle and tendon tears. mobility and some isometric exercises help but Im pro mma fighter and pain returns. I need a more specific method that you suggest. Thanks for the video.

@jackball663 3 месяца назад

Any suggestions for post tib tendonitis?

@taylordavis7723 3 месяца назад

I really need exercises for the peroneal tendons

@SLCPunch 6 дней назад

Do you recommend just isometric loading for patellar tendonitis or isotonic heavy slow loading?

@waltjenkins90 3 месяца назад

Been suffering with plantar fasciitis. Is/are there excercises that will target the tendons associated with this condition?

@Jone_BoneJones. 3 месяца назад

Need for shoulder pain I have impingement and tendon rupture also from around 5 years or more

@limo-swine6537 4 месяца назад

Tendon and ligament strengthen for arm wrestling pls. Perhaps also bone strength.

@Gwynbleid7323 2 месяца назад

I've been struggling to recover from insertional Achilles tendinopathy for a few years, but I probably never received a good recovery exercise plan. What would you recommend doing ?

@danielrosner4296 3 месяца назад

Peroneal brevis tendon. Pain where it inserts into the 5th metatarsal.

@shanphyo 3 месяца назад

what to do for golfers elbow please!

@night4ll81 3 месяца назад

What Range of Motion of a life should you hold the static isometric? Fully Lengthened? Fully Contracted? In between?

@alvinvr 3 месяца назад

Hi, I have adductor tendinopathy that lasts for months, I've tried everything, I'm still suffering. Do you think that isometric exercises even if there is still pain could benefit from it? Greetings from Italy!

@Jaggymovement 3 месяца назад

I always have pain under the front delt.(bicep tendon or ant of the rotator cuff tendons?) could you help me find a isometric for those? Mostly with handstand pushups

@BlazingCrypt 3 месяца назад

Does this work well for ligament issues as well?

@venktennis 3 месяца назад

How do I fix golfers elbow please? Had it for two years now as a tennis player.

@tonykelpie 3 месяца назад

De Quervain tendinitis at wrist- any specific suggestions?

@youwilllaugh3136 14 дней назад

So how do I load the rhomboid / rotator cuff tendons?

@jwang0801 Месяц назад

Coach, I play badminton, and my shoulder starts to ache from smashing too much. Regardless of my form, should I build up stronger shoulder by doing essentric and isometric? Should I train in the same direction as my smashes or in the opposite direction?

@andrewstaley8983 4 месяца назад

I injured my thumb by falling awkwardly with my hockey stick some years ago. I still get pain that I think comes from a tendon. Would slow grip exercises work to help this issue?

@andekhalffreeze926 Месяц назад

So should the exercise focus on the tenden, do it early or at the end of the workout?

@cortezsb7727 2 месяца назад

3 months to rid of chronic pain is ambitious

@jerryasagba7352 4 месяца назад

I need some help. I’m having a stinging pain in my left shoulder when I move my hand overhead in the frontal plane

@gx_k9731 4 месяца назад

Please kindly advise some exercise for golfer elbows please, stuck with me for months

@kourtj7358 4 месяца назад

Tennis elbow as well would be great too. Golfers get both as well as plantar fasciitis which I’ve heard is just a weak tendon or ligament…(not a doc)

@chrishansen9379 4 месяца назад

Is there a recommended rep range? Like, how many reps mean the weight is too light?

@user-lv4lx4wn4d 6 дней назад

Im noticing lately in the world of highschool and even middle school basketball kids tearing knees.How should I train a teenagers who are high level basketball players to strengthen the tendons be strong enough so they don't tear. How many times a day and what exercises.

@sebastian.tristan 4 месяца назад

I've been doing calisthenics for many years but lately I have more and more elbow and forearm pain. I need to somehow find a way to solve this issue. I'd love to see a video regarding these issues.

@joanllimi 4 месяца назад

I have a similar issue with rock climbing. In my case it's on the outer right elbow and in the inner left elbow

@sebastian.tristan 4 месяца назад

@@joanllimi So, you have both tennis elbow (outer elbow) and golfer's elbow (inner elbow). I've had both over the years but with proper warm-up, mobility work and technique, I managed to solve tennis elbow. However, golfer's elbow (or medial epicondylitis) is a harder nut to crack.

@knightmarechimp 4 месяца назад

Regarding viscoelastic creep; would this mean it could help improve range of motion? Or is a temporary stretch? I might be misunderstanding something here

@phida1083 3 месяца назад

I don't know about isometrics, but generally having external weight on the muscles in their full stretched positions will improve range of motion/mobility.

@carrotcat2729 3 месяца назад

How do I know that my pain is a tendon pain and not something eles?

@ashkanjahangiri1238 7 часов назад

How much should general athletes tendon training for preventative purposes?

@TheCyclingCardio Месяц назад

Lower back strengthening?

@trbeyond 4 месяца назад

Any suggested loading exercises for posterior tib tendonitis ? Any time I do eccentric heel drops and go lower than horizontal, it flares up pretty bad.

@AllsTraining 4 месяца назад

May start limiting the ROM. No more than 3/10 Pain. With time sure you will increase ROM and capacity

@richardyates1417 3 месяца назад

Very informative video, thank you. Have you done anything specifically on shoulder tendons?

@Thanos.800 4 месяца назад

How to train hypermobility

@peab9179 4 месяца назад

Please help: I completely tore my left pec major and had surgery over a decade ago. Has never felt right/good since. I was thinking maybe flies or pec dec - with the arm out and pec/tendon stretched - doing the isometric 30 second holds.... or holding a wide push up in the down position with chest hovering just above the floor. Your expertise would be greatly appreciated.

@sprint-shorts 3 месяца назад

You already provided a solution to your question 👍

@SSrutbe 3 месяца назад

30s for degenerative tendons but what about heavy 20s loading. Is that any good for tendon strength if the tendon itself isnt bad or only 30s+?

@rafaelhalqueman1526 4 месяца назад

I am suffering from tendinopathy of the gluteus medius and gluteus minimus tendons in their insertions on greater trochanter. I would really apreciate if you could help about what exercises i should do. This condition became after 5 years of sedentary lifestyle working sitting. Now, after 6 months of physiotherapy and 4 months of bodybuilding the problem persist. Thanks too much!

@TheMovementSystem 4 месяца назад

Heavy step ups and marches can be really beneficial.

@rafaelhalqueman1526 3 месяца назад

@@TheMovementSystem I am very grateful! Have a nice weekend!

@SkyjuiceMMA 3 месяца назад

Torn ACL... What u saying?

@philliprichland7146 4 месяца назад

Would taking collagen supplements before exercise speed up recovery time or have any benefits to rehab or is it just a waste of money?

@TheMovementSystem 4 месяца назад

There's likely a small benefit from what I've seen

@edbed59 4 месяца назад

I am looking for a tendon training plan for basketball can anyone help me?

@caitlinparisi4649 4 месяца назад

A superior labrum tear??

@linawilnethnaranjopascuas4216 3 месяца назад

Hi... 🎉Pls ACL recovery😢

@peab9179 4 месяца назад

Great information and presentation. Very thorough and succinct. Thank you!!!

@mangomariel 4 месяца назад

There are some other youtubers that say you can deliver load with isometrics twice per day, (14) times a week, because apperently it takes 6 hours for the tendon to re adjust or something, idk. And you say 3 times a week. What is your thoughts on this? I think twice a day sounds a bit much, but could once per day be okay?

@sprint-shorts 3 месяца назад

u r up to date .👍🏻. he isn't. 😂 I lived it

@joeloh8817 4 месяца назад

I have a question. Can you do patellar tendon training the day before you do high intensity plyometrics? Or should you train the tendon after the plyometrics?

@brianlamptey4823 3 месяца назад

He said plyometrics avoid the injured area so I think you can do it after the plyometrics when your muscles are fresh.

@joeloh8817 3 месяца назад

Thanks@@brianlamptey4823

@TheMovementSystem 3 месяца назад

I don't think there's a universally correct answer here. Depends on the case. For some athletes I actually take out plyos completely for 4-6 weeks.. Others can do isos and plyos alternating back and forth in the same training session.

@joeloh8817 3 месяца назад

Are you saying that I can do isometrics and plyometrics on the same day?@@TheMovementSystem

@TheMovementSystem 3 месяца назад

@@joeloh8817 I don't know because I don't know your training volume, how long you've had symptoms, what movements are provocative, your age, your goals, etc.

@night4ll81 4 месяца назад

should you use overcoming isometrics or static isometrics?

@AndrewHuangKY 4 месяца назад

static

@BacatauMania 4 месяца назад

i may have missed something, but the tendon focused exercises should come before or after standard workouts?

@tropicalsloth1954 4 месяца назад

I have this question as well. I wouldn't want to wear the muscle out before a workout, but concerned if after a workout my muscles would be too tired to do these exercises effectively.

@BacatauMania 4 месяца назад

@@tropicalsloth1954 excatly what i thought

@timocuyvers1501 4 месяца назад

@@tropicalsloth1954 You should train your tendons when their warmed up, so 15 minutes of squatting, monster walks, RDL's are a perfect warm up for your knee tendon training. Then you can start with eccentrics (15 min) and later HSR combined with an isometric interval (15min)

@maxnels20 4 месяца назад

(in my experience) they are good to do before a workout (specifically holding and isometric hold) because they provide an analgesic effect (pain relieving). Treat it as part of your warm up, it doesn’t really tire you out.

@BacatauMania 4 месяца назад

@maxnels20 but there are also overcoming isometrics and heavyweight short rom exercises. Those seem to wear out the muscles, at least looking from outside

@shus5787 4 месяца назад

Patella Tendinopathy?

@Mrts3000 4 месяца назад

How long to hold the heavy isometrics?

@Micah-kt2uw 2 месяца назад

30 seconds, 90 seconds rest, 3 sets.

@rashawnjohnson6215 3 месяца назад

What are some isometric holds for the hip. My daughter is a dancer with pain.

@TheMovementSystem 3 месяца назад

I just consulted a dancer with hip pain last week. We added some isometric adductor work with a modified Copenhagen, hip flexor with a band march, and hip abductor work with a side plank position leg raise. All very beneficial for building strength and stability of the deep hip.