TLDR;
This video explains how to build tendon strength through collagen synthesis, contrasting it with muscle strength building via protein synthesis. It emphasizes the importance of specific exercises, like isometrics and eccentrics, for tendon health and provides guidance on applying these principles to different body areas. The video also touches on the potential benefits of collagen supplements and stresses the need for heavy, challenging loads to effectively strengthen tendons.
- Tendon strength is built through collagen synthesis, while muscle strength is built through protein synthesis.
- Isometric and eccentric exercises are effective for building tendon strength, with isometrics being good for short-term pain relief and eccentrics for long-term function.
- Targeting specific tendons with appropriate exercises and using heavy loads are crucial for tendon strengthening.
Introduction to Tendon Strength [0:00]
The video introduces the concept of building tendon strength through collagen synthesis, contrasting it with how muscle strength is built through muscle protein synthesis. It mentions that many people know how to build muscle strength but may not know how to build tendon strength. The video will cover research and training principles for tendon strength, specifically focusing on building collagen synthesis. Examples of commonly injured tendons and how to strengthen them using isometric and eccentric exercises will be provided.
Tendon and Ligament Response to Stress [0:33]
The presenter discusses how tendons and ligaments respond to stress, referencing a study on ACL changes in soccer players during a competitive season. The study showed that repeated subacute trauma during the season leads to microscopic tears, inflammation, and subsequent remodeling of the ACL, resulting in increased volume. This indicates that specific stress applied to tendons and ligaments leads to an adaptive response.
Mechanisms for Tendon and Ligament Growth [1:14]
The video explains the mechanisms that cause tendon and ligament growth versus muscle growth. While resistance training stimulates muscle growth, specific exercises are needed to target tendons and ligaments. A systematic review of isometric and eccentric exercises for patellar tendinopathy showed that isometric exercises are Class A evidence for short-term pain relief during the competitive season, while heavy, slow eccentric exercises are Class B evidence for long-term pain reduction and improved knee function.
Practical Application of Isometrics and Eccentrics [2:24]
The presenter explains the practical implications of using isometric and eccentric exercises. Isometric exercises, involving static positions and muscle contraction, and eccentric exercises, involving lengthening the muscle under load, can be chosen based on the situation. Isometric exercises are suitable for in-season management or temporary pain relief, while eccentric exercises are better for long-term improvement. Isometrics can serve as a starting point before progressing to heavier eccentric movements.
Targeting Specific Tendons [2:59]
The video shifts focus to applying these principles to other body areas like the elbow, shoulder, biceps, wrist, and hand tendons. The primary principle is to ensure the load is directed to the specific tendon. For example, heavy back squats may not load the patellar tendon as effectively as targeted isolation exercises like isometric leg extensions. Similarly, building bicep tendon strength requires isolating exercises like front raises, performed with a neutral hand position and lifting the arm forward or slightly out to the side.
Isometrics and Eccentrics for Upper Body [4:10]
The presenter discusses strengthening tendons in the arms, hands, and wrists for activities like rock climbing and arm wrestling. Isometric grip strength exercises can be used, but more specific loading of extensors and flexors can be achieved through targeted isolation exercises. Examples include wrist extension isometrics and pronation/supination exercises. The approach generally starts with isometrics as tolerated, gradually progressing to heavy eccentrics to overload the tendons.
Load and Intensity for Tendon Strength [4:55]
The video emphasizes the importance of using heavy and challenging loads to achieve strong muscle contractions, ideally at least 70% of maximum contractile strength, and potentially up to 90% for already healthy tendons. If an exercise can be performed for more than 15-20 repetitions, it may be a good starting point but is not optimal for continuously building tendon strength. Using loads that allow for only six to eight repetitions is recommended.
Tendon Training for Endurance Athletes [5:30]
The presenter addresses the importance of tendon-specific exercises for endurance athletes like runners, swimmers, and cyclists who perform many low-load, high-repetition exercises. Supplementing their training with exercises that rebuild the tendons is crucial. For runners, calf raises are recommended, starting with challenging isometrics and progressing to full repetitions on one leg.
Collagen Supplementation and Recap [5:57]
The video touches on the use of collagen supplements for tendon issues, noting that while they may not significantly affect muscle protein synthesis, they can benefit collagen synthesis, joint health, and tendon health. The presenter then recaps the key points: isometric exercises are effective for directing training stimulus to collagen synthesis in tendons, making them a good starting point. Over time, one should progress from isometrics to heavy resistance training with concentric and eccentric components, potentially including eccentric overload, to achieve a combination of muscle protein synthesis and collagen synthesis for strengthening both tendons and surrounding muscles.