The Science of Bulletproof Tendon Training
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Күн бұрынHere'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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@TheMovementSystem 4 ай бұрын
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@Inoxia.Ometeotl 4 ай бұрын
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 ай бұрын
I had a big toe sprain. What exercises could I use to try and resolve that
@davidbarrett7803 3 ай бұрын
I need one for shoulders!
@Jone_BoneJones. 3 ай бұрын
Same
@StratosFair 3 ай бұрын
Yep, as a calisthenics guy I'd love to know how to keep my shoulders safe 😪😪
@Lumencraft- 3 ай бұрын
I love that you explained the science of how and why rather than just saying which exercises to do.
@slackerpope 4 ай бұрын
Yep, bicep tendon pain and top of forearms. Would love for you to do a video on these. Great content thank you!
@elinopetho 4 ай бұрын
Bicipital groove tendinitis exercises please
@Bagheera_88 3 ай бұрын
Up
@brianpistolwhip 3 ай бұрын
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 ай бұрын
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 ай бұрын
Great video and this method definitely helped me with my tendonitis via strongman training
@DSoliz4 2 ай бұрын
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 күн бұрын
This is a game-changing information man, if everyone knew this or even just the PTs...
@TK-ih4zv 3 ай бұрын
Very useful information! Thank you very much! So 30 seconds isometric exercises for tendon pain and how much reps you can recommend?
@weihyac 4 ай бұрын
Thank you
@sojournern 4 ай бұрын
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 ай бұрын
please make a video on climbers injured fingers tendons recovery exercises and rehab. like A1,A2 pulleys.
@piusnevitt9711 3 ай бұрын
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 Ай бұрын
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 Ай бұрын
awesome. thank you for the content
@ramppit 4 ай бұрын
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 күн бұрын
You're a life saver, bro
@stevenrountos729 Ай бұрын
I would love to see a video on ankle/lower leg, ie: posterior tibialis, sinus tarsi, etc…
@BENGREY3223 3 ай бұрын
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 Ай бұрын
Hey brother I need one for achilles tendon and plantar fascia! Love your content!
@douggherkin Ай бұрын
Suffered with both those issues for 6yrs. Just won't go away.
@lvl18abilities 2 ай бұрын
this man is the best gift to the world ever
@turo3066 4 ай бұрын
What exercises would you recommend for MCL strength? I seem to have strained it.
@mvondoom 3 ай бұрын
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 ай бұрын
very very interesting as viscoelastic creep occurs in a lot of modern plastics such as polyethylene
@efitwithnick 3 ай бұрын
This type tendon-specific training before or after muscle hypertrophy training in the workout?
@chrislevi4045 Ай бұрын
I had an Achilles Repair April 2018, and a recent Patella Tendon Repair back in October....same leg
@EIH18 2 ай бұрын
Can you please advise on a quad tendon and golf elbow tendon pain?
@cameronj9890 4 ай бұрын
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 ай бұрын
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 ай бұрын
Thank you! How can I strengthen my inner knees? MCL?
@notmytempo464 Ай бұрын
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 ай бұрын
What are the Best exercises to strengthen elbow tendon? Tricep to olecranon.
@LuiisSiilvaa 4 ай бұрын
How would you go about IT band pain due to trail running ?
@jayb4254 4 ай бұрын
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 ай бұрын
Good video 👌🏽
@tunaman2200 4 ай бұрын
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 ай бұрын
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 ай бұрын
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 ай бұрын
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 ай бұрын
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 ай бұрын
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 ай бұрын
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 ай бұрын
What about the teres in your back? I have shoulder problems with it.
@winstongraves8321 4 ай бұрын
I’ve had Quad tendon issues for over a year. Outside wall sits what other exercises would you suggest?
@stephanm7378 3 ай бұрын
Curious on high repetition training for localized blood flow to the tendon as well?
@latrapp4641 3 ай бұрын
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 ай бұрын
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 ай бұрын
What helped you most?
@TomLarkin_ 3 ай бұрын
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 ай бұрын
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 ай бұрын
@@codycornell2212 thanks! I never heard heel walks for post tib, always just toe walks. Worth a try!
@Andy-Mesa 3 ай бұрын
This was surprisingly legit, and corroborates everything my physical therapist and personal experience says.
@siwoagent7915 4 ай бұрын
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 ай бұрын
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 ай бұрын
Do these principles apply when trying to restructure tendons for performance i.e. jumping high? Or are plyometrics better suited?
@izzetilyasl2546 2 ай бұрын
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 ай бұрын
Any suggestions for post tib tendonitis?
@taylordavis7723 3 ай бұрын
I really need exercises for the peroneal tendons
@waltjenkins90 3 ай бұрын
Been suffering with plantar fasciitis. Is/are there excercises that will target the tendons associated with this condition?
@SLCPunch 6 күн бұрын
Do you recommend just isometric loading for patellar tendonitis or isotonic heavy slow loading?
@Jone_BoneJones. 3 ай бұрын
Need for shoulder pain I have impingement and tendon rupture also from around 5 years or more
@limo-swine6537 4 ай бұрын
Tendon and ligament strengthen for arm wrestling pls. Perhaps also bone strength.
@Gwynbleid7323 2 ай бұрын
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 ай бұрын
Peroneal brevis tendon. Pain where it inserts into the 5th metatarsal.
@shanphyo 3 ай бұрын
what to do for golfers elbow please!
@night4ll81 3 ай бұрын
What Range of Motion of a life should you hold the static isometric? Fully Lengthened? Fully Contracted? In between?
@alvinvr 3 ай бұрын
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 ай бұрын
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 ай бұрын
Does this work well for ligament issues as well?
@venktennis 3 ай бұрын
How do I fix golfers elbow please? Had it for two years now as a tennis player.
@tonykelpie 3 ай бұрын
De Quervain tendinitis at wrist- any specific suggestions?
@youwilllaugh3136 14 күн бұрын
So how do I load the rhomboid / rotator cuff tendons?
@jwang0801 Ай бұрын
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 3 ай бұрын
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 Ай бұрын
So should the exercise focus on the tenden, do it early or at the end of the workout?
@cortezsb7727 2 ай бұрын
3 months to rid of chronic pain is ambitious
@jerryasagba7352 4 ай бұрын
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 ай бұрын
Please kindly advise some exercise for golfer elbows please, stuck with me for months
@kourtj7358 3 ай бұрын
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 ай бұрын
Is there a recommended rep range? Like, how many reps mean the weight is too light?
@user-lv4lx4wn4d 5 күн бұрын
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 ай бұрын
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 ай бұрын
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 ай бұрын
@@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 ай бұрын
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 ай бұрын
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 ай бұрын
How do I know that my pain is a tendon pain and not something eles?
@TheCyclingCardio Ай бұрын
Lower back strengthening?
@trbeyond 4 ай бұрын
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 ай бұрын
May start limiting the ROM. No more than 3/10 Pain. With time sure you will increase ROM and capacity
@richardyates1417 3 ай бұрын
Very informative video, thank you. Have you done anything specifically on shoulder tendons?
@Thanos.800 4 ай бұрын
How to train hypermobility
@peab9179 4 ай бұрын
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 ай бұрын
You already provided a solution to your question 👍
@SSrutbe 3 ай бұрын
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 ай бұрын
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 3 ай бұрын
Heavy step ups and marches can be really beneficial.
@rafaelhalqueman1526 3 ай бұрын
@@TheMovementSystem I am very grateful! Have a nice weekend!
@SkyjuiceMMA 3 ай бұрын
Torn ACL... What u saying?
@philliprichland7146 4 ай бұрын
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 ай бұрын
There's likely a small benefit from what I've seen
@edbed59 3 ай бұрын
I am looking for a tendon training plan for basketball can anyone help me?
@caitlinparisi4649 4 ай бұрын
A superior labrum tear??
@linawilnethnaranjopascuas4216 3 ай бұрын
Hi... 🎉Pls ACL recovery😢
@peab9179 4 ай бұрын
Great information and presentation. Very thorough and succinct. Thank you!!!
@joeloh8817 4 ай бұрын
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 ай бұрын
He said plyometrics avoid the injured area so I think you can do it after the plyometrics when your muscles are fresh.
@joeloh8817 3 ай бұрын
Thanks@@brianlamptey4823
@TheMovementSystem 3 ай бұрын
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 ай бұрын
Are you saying that I can do isometrics and plyometrics on the same day?@@TheMovementSystem
@TheMovementSystem 3 ай бұрын
@@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.
@mangomariel 4 ай бұрын
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 ай бұрын
u r up to date .👍🏻. he isn't. 😂 I lived it
@night4ll81 4 ай бұрын
should you use overcoming isometrics or static isometrics?
@AndrewHuangKY 4 ай бұрын
static
@BacatauMania 4 ай бұрын
i may have missed something, but the tendon focused exercises should come before or after standard workouts?
@tropicalsloth1954 4 ай бұрын
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 ай бұрын
@@tropicalsloth1954 excatly what i thought
@timocuyvers1501 4 ай бұрын
@@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 ай бұрын
(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 ай бұрын
@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 ай бұрын
Patella Tendinopathy?
@Mrts3000 4 ай бұрын
How long to hold the heavy isometrics?
@Micah-kt2uw 2 ай бұрын
30 seconds, 90 seconds rest, 3 sets.
@rashawnjohnson6215 3 ай бұрын
What are some isometric holds for the hip. My daughter is a dancer with pain.
@TheMovementSystem 3 ай бұрын
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.
@connersteele4243 4 ай бұрын
Hey! How do you recommend programming these exercises into an athletes current program? Would you do these early/first in the training day and then proceeding with the rest of the workout?
@joeloh8817 4 ай бұрын
My question as well
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