Exercise Progressions for Healthy and Springy Tendons! Durability Code 🔑

[@seanparlan]

"Whatever causes it, prevents it" - I've been wondering how to build her workout around flare-up prevention. Seeing too many of her peers with ankle/acl/knee/hamstring issues too early despite strength + conditioning sessions. Thank you so much for the insight.

[@expeditioner9322]

It struck me that you are also a very clear thinker. Would love to see vlogs of you doing knowledge work. How you read papers and synthesize knowledge.

[@elitesmartathletes]

Looking forward to the Durability Code, gonna be a game changer 🔥

[@namm1on]

U know when it’s coming out?

[@felixwhisky7177]

Looking forward for your review:)

[@elitesmartathletes]

@@felixwhisky7177 I’ll be on it 🤝

[@Chavanun555]

@@namm1on in this month I think according to his IG

[@KingDavidTBE]

Facts

[@wesleyhunt1300]

This was so helpful. I’m trying to get back to the way I was back in my high school days. I’ve noticed I’m not the spring chicken I used to be, but I’m 27 now and still have a lotta life to live. I’m going to start my exercise based on this theory. Maybe I can get back to my 4.5 forty and being able to touch rim again. Keep up the good constant and never stop learning people. You only got one body… take care of it!!!

[@bhopirl4552]

You can do it bro just don’t rush it. There’s been guys in their late 30’s start dunking for the first time

[@zber9043]

world record for the 100 for someone aged 40 is 9.93 by Kim Collins. That was also his personal record. You got time to get into it.

[@giuldd2886]

You're 27 not 60! Come on just start!

[@marvelleonline]

Started hooping after a 18 year break last year. I'm 37. So far I've treated all tendon stuff succesfully and am getting closer to peak shape. Shoot, for some things I feel like I'm in the best shape of my life. How's your journey been going these past 2 years?

[@yun8714]

I know this is old content but I'm seeing it now since I'm deal with Achilles tendon and calf issues. Makes so much sense. Hope it works for me. Thanks for putting this content and knowledge out there!

[@gplatias7603]

Man what can i say aboyt you.YOU are ELITE. I am not even a basketball player,but i have been watching you for a long long time.That stuff with spring load is very useful for all of us, because with this knowledge we can be safe.The only one in the yt community that shares so many things with us.I will sure consider your programme sometime in the future.Keep up the good and hard work.

[@Golden_Tortoise]

nicely said. " the cause is the prevention"

[@40beretta1]

Our daughter play volleyball. Since I started watching your videos, We have been into the plyometric training now for several weeks. She's a D/S O/H. She has to protect from jumpers knee and ankle stress from defense...Very little power lifting....and type of "Weight" training is with bands.

[@Aaron-tl5fy]

So helpful! I’m working through and ankle injury right now hope this helps me get stronger.

[@klevdavful]

I'm glad you hinted on whatever causing it is the only thing that can prevent it and it is true because you may think that you have an injury that you have not had to go under the knife for and you may still have it for years wondering how in the heck do I get this thing fixed, well basically you have to go back through the pain andN scale up there's no other way you really

[@valleone4669]

Built different mentally

[@AlteredState1123]

Great content. Been battling Achilles tendonopathy for a year. This came just at the right time. Love the progressions.

[@tcfbrp8807]

Where is The Durability Code? Don't see it on the website.

[@itz_adziii]

Man as an EP. This is soo true! Great video

[@prabsharankaknia8479]

Ok Paul, I see you Paul. Making a new code for durability. Your new name is officially Paul Goatritz.

[@nedkulic2164]

SUPER SUPER FANTASTIC TUTORIAL. THANK YOU PAUL.!!!!

[@VladimirElliot]

Yessirrr my both Achilles have been iffy

[@blackout2430]

Cannot wait to do this. I started doing a lot of your spring related workouts and it has made a huge difference

[@skyhousefit9229]

Genius! Thanks for sharing such quality content. Love these progressions and top notch explanations. Much appreciated!

[@AustinBishop95]

Genius

[@TheWrongRev]

I been doing a few side to side ankle hops throughout the day. Has me feeling pretty loose throughout the day, which is the goal as I get into my 30s

[@miketsak2104]

Sooo fantastic explanation and analysis⚡⚡. Thanks so much 💪

[@Masterrayray305]

Well said bro.

[@PennyKirkhamVolleyball]

Yessir this is what I needed👍

[@andresposada7755]

Hey Paul, thanks so much, this stuff is gold./ I've been struggling with hamstring tendonopathy for about a month now, and I'm wondering if it's possible to apply some of the concepts in this video to my rehab. Is it safe and advisable to apply spring forces to my hamstrings? If so, how might you recommend doing so? Thanks 🏀🏐🏅

[@Chavanun555]

Pjf taking all of our moeny again lol

[@agushberisha3144]

I wanted to ask your thoughts on products like the theragun and what it does in a performance standpoint and how to make it the most affective

[@theheebs100]

i have a differnt massage gun. good to use after exercise to help reduce DOMS or before an exercise session if youre a little sore.

[@srt8up4shot]

Can u pls do this type of vid for bicep tendons thank u

[@karigrandii]

How fast should you progress? I remember something like 5% increase is load a week is this correct?

[@andreyskvortsov9546]

I am 16 years old and have quadriceps and patellar tendinopathy in both knees, currently not able to run/jump. Is it better to build some tendon capacity with slow strength training and THEN go into plyo progressions, or go straight into plyo progressions? (If I went straight in, progress would likely be slower due to minimal tendon capacity for load)

[@vinuzo9548]

Research would support progressing both simultaneously, whilst never working through pain

[@niranjanshivashankar]

Yessir🔥💯

[@Leonidas-eu9bb]

as a kid i did depth jump from the roof of the house ~10 feet. I don't do that any more. Really!

[@marp5112]

Hi Paul, how many reps and sets should i be doing in the assisted double hop plyo? Or should i be doing it for time ?

[@askardautov4872]

Hey coach, if I'm 15 yo is it would be better for me to buy a speed code or youth version?

[@digantadas9630]

Man what about recurring tibial stress fracture???

[@mikieemiike3979]

I used to bench press 315 and do 15 reps of 225 when I weighed about 210. Did that in my late 20s. Recently, I started doing calisthenics and 180 lb body weight for 2 years now. Put 225 and did 6 reps. In the 6th rep I heard a pop and my bicep looked like it ripped. My tendons were ok but my whole bicep turned dark purple and couldn't move my arm. Muscles sprain?

[@trinipee]

Hey Paul, I was wondering if you had any thoughts on using these progressions for those of us recovering from an ankle sprain? Would this be safe to use?

[@rightybricks1582]

This is what athletes need for long-term injury prevention and performance. Y'all really think kneesovertoesguy's flexibility noodle exercises is gonna translate dynamically on the court? I've heard of people ending their subscription to ben's program because they felt like crap in games.

[@theheebs100]

hes got two things that i like. nordic curls are great to add in, and ive only seen him talk about this in one video, but a plyo where you do a max height jump off of two legs, land on one leg, and instantly spring back up as fast as you can. most of the other stuff is not going to lead to inches on your vert

[@SWAGsocitey]

He’s transformed my athleticism like crazy. Can’t wait to make my channel soon to show the results! But hey one size doesn’t fit all but it’s worked for me and many others!

[@georgetsoupakis1042]

Hi Coach, in previous podcast you said that slow reps is the best for the tendons tolerance. Now you said that we need to work them in a High Volume Intensity. What type of training you think is best??

[@mickmerzon_music]

Should I do Vert code tho to get ready for senior year of football? Orrr can I do both? What should I do, I’ve got about 5 months to get ready once this years season ends

[@markopetrovikk]

how should the progression look like

[@James58262]

Ooh when will this come out??

[@-Tijani-]

Where are the exercise progressions? Your website's broken sir.

[@alessandropozzi2214]

what are good exercises for this related to knees and ankle/achilles?

[@slope6814]

When I’m dunking what foot should be forward when I turn?

[@gustaboleon43]

When is the release?

[@KillasStayFly]

Should I do these everyday?

[@blackout2430]

Also how often would you recommend doing spring training? This is probably stupid but I have been incorporating it as a warm-up for my pliers which I only do two days a week max

[@nyxicia3006]

Try to add 1 more day for ploys

[@blackout2430]

@@nyxicia3006thanks I didn’t see this till now and no notification how sad

[@jfitness432]

Can anybody here speak on their experience using the durability code?

[@jaquanpendelton4757]

You won

[@raveriv8981]

I have pain on the right side of my right knee not sure what muscle it is, but I can't fully bend my knee...I swear this happened from squats, but it has hindered my performance significantly..I know you're not a doctor, but is there any way to rehab it ( it doesn't hurt, just it doesn't go past a certain point and when I put too much force down on the ground, it buckles)?

[@nacipescador]

be care full it ´s the anterior cruciate ligament (ACL). You need rest couple months and reiniciate the exercices in a technique form.

[@raveriv8981]

@@nacipescadorthe front doesn't bother me...it's more like an mcl strain

[@raveriv8981]

@@nacipescador what do you mean by "re-intiate*?like rest it until atrophy and then build it back up?

[@nacipescador]

Rave Riv I had the same pain after strongh training, then a day it can't resist and had a extensión. Thanks a god it not cut

[@nacipescador]

I restart the training but I do more flexibility exercises

[@magnusisyomomma]

Is this a part of 'The Speed Code' or is it a separate program ?

[@elitesmartathletes]

Separate program called Durability Code

[@johntay3831]

I dont believe isometrics are no good, isometrics build tendon stiffness, fascia strength, bone density. Best is mixed with Plyometrics

[@garymartin23]

🦑🦑🦑

[@GF_PERFORMANCE]

whats the rep range for low level plyos

[@jabari8950]

I think he’s said around 30s in a video before

[@GF_PERFORMANCE]

@@jabari8950 cheers