Holistic Training: Weight lifting doesn't just train muscles; it also strengthens bones, brain, flexibility, energy, heart, tendons, and connective tissues.
Tendon Strength: Critical for preventing injuries and enhancing maximum strength and explosive power.
Importance of Tendon Training
Injury Prevention: Strong tendons reduce the risk of injuries.
Improved Performance: Tendon strength can prevent limiting factors in physical performance.
Role of Myostatin: While blocking myostatin can increase muscle size, it might lead to tendon injuries as tendons also require myostatin to maintain.
Challenges in Tendon Training
Blood Flow: Tendons have less blood flow compared to muscles, resulting in slower strength development.
Time to Develop: Tendons take at least two months to show structural changes, unlike muscles which show changes in eight days.
Recommendations for Training
Gradual Increase: Start with high volume, light weights to safely build tendon strength.
Frequency and Volume: Essential for strengthening tendons.
Pump Work: Increases blood flow to tendons, aiding recovery and strength.
Techniques for Tendon Strength
Slow Eccentrics: Gradually lowering a weight to stretch and strengthen tendons.
Heavy Load Training: Applying heavy stress to tendons once a base strength is established.
Accommodating Resistance: Using variable resistance (bands or chains) to maximize tendon load.
Examples and Case Studies
Rock Climbers: Tendons in experienced climbers show significant thickness increases due to constant use.
Examples of Exercises: Rack pulls, partial lifts, and weighted stretches.
Advanced Techniques
Overcoming Isometrics and Partials: Training beyond muscle capacity to stress tendons.
Accommodating Resistance: Increasing load as the range of motion progresses.
Tendon and Muscle Dynamics
Tendon Elasticity (Hysteresis): Tendons have a rebound effect that helps in energy-efficient movements.
Muscle-Tendon Units (MTUs): Tendon and muscle work together as a unit.
Dietary and Recovery Considerations
Recovery Time: Tendons require longer recovery periods due to less blood flow.
Enhancing Blood Flow: Use of heat, contrast therapy, massages, and increased collagen intake through vitamin C.
Conclusion
Tendon training is crucial for preventing injuries and enhancing physical performance.
Proper technique, diet, and recovery are essential to support tendon health and development.
Final Thoughts
Encouragement to gradually incorporate tendon training into regular routines.
Suggestions for further resources and community engagement, including blogs and social media.