Author Topic: Tendon strength/ long duration iso holds  (Read 1877 times)

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And14

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Tendon strength/ long duration iso holds
« on: July 07, 2014, 12:53:19 pm »
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Anyone out here try long iso holds... I mean like iso extreme holds in a lunge position. A coach call jay Schroeder used to have his athletes hold these position for upto 5 minutes. I'm currently a physical therapy student and I'm looking at ways to deal with tendonopathy and tendonitis injuries, particularly insertional knee and achilles. I've been doing an iso lunge hold for 2 minutes 30 secs lately as part of my warm up, it certainly get the muscles firing but I'm not convinced yet if it's helping my tenon strength.

I suppose I'm trying to tie this in with force absorption, I mean for example every time you land. I'm 6'5 and weigh 225, body fat 14% but I think my foot contact makes me look like a goy 50 lbs overweight. If I do a depth jump even from a 12 inch height, I'm really slow taking off again. Probably this failure to absorb the shock leads to injuries. My leg strength is good, my arches are high but there's something missing, that's why I'm trying the iso holds seeing if this will help increase tendon strength and help with improve amortization phase.

Would love to hear from anybody whose got any thoughts on this..

LBSS

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Re: Tendon strength/ long duration iso holds
« Reply #1 on: July 07, 2014, 01:26:29 pm »
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around here isos tend to be recommended for muscle activation and not so much for tendon stuff. for that the go-to exercise seems to be negatives, where you do the concentric portion of an exercise assisted, and then remove one limb from the equation and do the eccentric portion. for example, for achilles/calf stuff, get into the starting position for a barbell calf raise, lift yourself up on both toes, then pick up your left leg and lower yourself using only the right. repeat etc. and then switch legs.

take all that with a grain of salt, it's just my own reading and experience, nothing professional.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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And14

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Re: Tendon strength/ long duration iso holds
« Reply #3 on: July 07, 2014, 05:57:38 pm »
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Really good article. Correct me if I'm wrong but it's main point is to do a partial squat with heavy weight to increase tendon strength..

Raptor

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Re: Tendon strength/ long duration iso holds
« Reply #4 on: July 07, 2014, 07:06:05 pm »
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Well... there are several reasons, some of which I agree with and some that I don't necessarily agree with.

Partial squats are more event specific in the case of jumping, they have a specific amortization phase, they lack the impact of jump landings (so you can use more reps without destroying your joints), they provide overload in the form of weight etc... but arguments can be made that you could just as well use full squats for muscle gain and depth jumps/sport specific jumps (dunks) for specificity, without the need of partial squats.

But yeah, IMO, partial squats increase tendon stiffness.

And14

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Re: Tendon strength/ long duration iso holds
« Reply #5 on: July 07, 2014, 07:35:01 pm »
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Ok thank for reply, I'm going to start including them and hopefully get some good results :D