The Science Behind Training Your Tendons (Extensibility is KEY)

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[@onepeacenugget]

I feel like sprinting is a great way to assess compensations, stiffness and mobility all across the kinetic chain

[@pjfperformance]

One of the best assessments! Front view and side view in sprinting tells you more than any other test in my opinion.

[@julianfurner]

@@pjfperformance my gym has a curved treadmill and it's improved my form... also use the resistance setting for warm-up mimicking forward and backwards sled

[@PhiyackYuh]

@@julianfurner curved is more power based than your traditional treadmill.

[@AlejandroLopez-ib3mg]

How do u assess it? any video on what to look for?

[@onepeacenugget]

​@@AlejandroLopez-ib3mg It'll show you where they lack mobility like if they have no big toe mobility their feet will kind of twist during propulsion. if you lack shoulder extension you'll see there elbows flair out. if they lack hip extension they will run like lebron. I bet if you search sprint mechanics assessment you'll find some stuff.

[@All_NRG]

Knees and acl didn’t feel the best lately then I started running/ jogging again and now my knees feel much better. Couldn’t agree more.

[@julianfurner]

Really appreciate what you do for us, it's amazing. Thank you. I need to put on muscle mass and from watching your content now feel like I know exact combo with plyo, short range of motion and long range of motion 👌 👍 👏 🙌

[@RNWD.fitness]

Thank you for the information. This is great!!

[@TrainRegardless]

this was a very informative video. thank you for your hard work and what you share

[@AlteredState1123]

Such a valuable topic! Thanks for sharing.

[@tobiaslewis8285]

LOVED This Video man, Really Paid Attention to it. ⚡

[@kedrickdemerson2125]

Had to watch it twice but it’s balance over overloaded strength so increasing them simultaneously is key

[@EvolveNowYoga]

Great information and content as always! 🐐

[@pjfperformance]

Thank you!

[@Gameboob]

3:40, stretch shortening cycle versus... Differentiates tendon stiffness from extensibility 4:29, If you have lots of tendon stiffness without extensibility (and not strong muscles) you can pull muscles

[@lovropg]

pjf genuinely the goat

[@riccardofabbrini2383]

Thank you PJFPerformance, a lot of knoweldge for free on YT is like an epiphany

[@coach.hybrid]

What I got from this video is that there needs to be a balance between tendon stiffness and tendon extensibility. Too much stiffness causes muscle strain, and too much slack in the tendon may cause it to tear, and so we must find a balance. What are your thoughts on doing frequent jump rope for strength athletes as a way to bridge the gap for the lack of SSC training?

[@heitorborges3353]

My take on this is that since the tendons heal/adapt so much slower than the muscles, and that the ruptures (what were more concerned about) happens on pylometrics, an intelligent approach would be focusing on strengthening the tendons (stiffness) with the exercises (with focus on the eccentrics) and do intense pylometrics no more than once per week (since doing more would give diminishing returns. Note that I'm guessing on this, since it make sense that with adapts really slow, more volume would only means you would be training it while it haven't recovered fully, so you would be pilling up micro damages on top of each training day, and eventually rupturing it)

[@whoknows8223]

Thank you for sharing your knowledge. Finally I understand why all those boxing coaches have their boxers do plyo-pushups with an elastic band around the upper body. Never understood what the assistance is for but they tfocus on the tendons not the muscles

[@lazmonti]

Lots of good information in the video, except the statement about rapture of tendons does not happen much with slow motion. One does not have to search much to see that most bicep tendons are snapped doing very slow dead lifts and curls. Tendons baking, usually, just need the muscle to be under stretch and force applied at that moment. This can be either slow or fast.

[@holidayarmadillo8653]

Awesome vid. 🔥

[@Golden_Tortoise]

nicely said!

[@seankennedy4284]

Love sprinting. Tweaked a hamstring yesterday while sprinting somewhat cold. No surprise there, it's a tough game on the body, imo.

[@yomomshouse100]

Sprint up a hill, can go every day or every other day. Gravity decelerates you and its easier on your cns. Also more concentric.

[@LoganBB1008]

I think most of tendon problem is happening in ankle tendons like light sprain to grade3 injury. how to train ankle tendons to prevent or reduce severity of ankle injury when happen?

[@Ehis_el]

I learnt alot from this, thank you sir. But i want to ask, can one use overcoming isometrics for tendon extensibilty since it mainly has very high contraction(which could lead to high extensibility)

[@llamafrhd]

Good to know. Im a bodybuilder and Ive strained so many tendons and muscles its sad. Ive strained my lats from I kid you know starting a lawnmower. Going to incorporate plyos in my warmup asap. How many plyos would you recommend?

[@rsstnnr76]

What are your thoughts on the whole Knees Over Toes movement?

[@neuromancer27]

Thank you for these explanattions, I don't quite understand, if you search on internet everyone tells you that plyometrics increase stiffness in tendon and now you say the opposite. Sprinters for instance have higher tendon stiffness in the Achilles so who is right ?

[@AjaychinuShah]

Because the entire ligamentine structure is interconnected then certain bodyweight machines such as GHD Type-I are great for empowering the entire thing in one continuous motion.

[@AjaychinuShah]

Government funding for our children. YEA!!!!HHH

[@carlosdiaz3779]

I used to get terrible shin splits when I would do workouts with a lot of running. Once I started doing specific sprint training at max effort they went away

[@sundreamvideos2717]

Can you elaborate on the specific sprint training that you did? Dealing with shin splints rn, I would really appreciate it

[@imliterallysuffering]

please explain more i have really bad shin splints that are affecting my performance

[@IceyYTx]

@@imliterallysuffering shins splints are an overuse injury

[@taylor111825]

once or twice per week do some ankle inversion/eversion + tibialis anterior strengthening for a few weeks that may help you out a lot

[@AjaychinuShah]

America's Nutrition has melted the bones away and we are left with Swiss cheese bones.

[@benko2554]

I’m addicted to learning about Thai shit now

[@jasonvoorhees8899]

I always thought that plyos destroy the tendons and overstress the connective tissues.

[@KingKobra49]

Thanks 🙏🏽😊

[@pjfperformance]

Got you bro!

[@jazzinho_futebol]

I've been having some problems with my popliteus tendon...I've applied the logic of trying to elongate the tendons with my patellar tendon and Achilles using plyometric and strengthening through stretched positions(and it worked to a certain extent), but it has never really worked on the popliteus. How would you approach something like strengthening the popliteus?

[@yomomshouse100]

Load management maybe. Spread volume of weekly workload you do over more days. Or simply lower weekly workload.

[@kocianmichal]

Hi, could you be so kind and put here the references for the scientific articles you mentioned? Thank you

[@Alex722]

So plyometrics + strength training best combination for health and athletic performance. Adding also daily walks and 2-3 sessions of stretching per week.

[@DaDominicanDawg]

I stretch everyday multiple times, doing various types of training varying from strength training in lifting, calisthenics, plyometrics, functional training, etc, cardio is a big part of everything as well, many ways to train it

[@sergeantbigmac]

Thank you young Jim Caviezal for this fantastic sports medicine info about tendon health and training

[@acexae2411]

for the tendons and ligaments in the knees, how do i ensure that they are stiff and yet flexible to prevent injuries?

[@fullermusselwhite4889]

How would this translate to lengthening the patellar tendon/ what plyometric movement pattern would work best?

[@TheMisanthroPunk]

probably, ass to grass plyo landings from box? i mean, just landing without jump recoil

[@tako_2524]

Hello, i'm on a quest for learning about tendon training and i just watched a video of the Bioneer feat. Kneesovertoesguy where he says the tendon is most recruited when the muscle is lenghtened. At the time, it reminded me of the video where we see a double bicep distal tendon rupture in a very slow movement with high load, portraying the situation where the tendon breaks while the muscle is at it's most elongated position. What is your take about this when your argumentary is that the tendon works best when the muscle is elongating it, i.e. when it's in a shortened position ?

[@leon9144]

In the past I've done a lot of isometrics for the knee and ankle, but not a lot of plyometrics. Am I right that that might decrease my jumping performance in the short term, but will lead to bigger long term improvements if I now focus a lot on plyometrics?

[@gabefife951]

I do Isometrics, then eccentrics(going down in a movement and basically building strength), then concentric(basically like power, rate of force development)then spring(like plyos)

[@johntay3831]

Hi coach, do plyometrics work on tendon stiffness as well?

[@chervianator]

I am confused can someone explain in like fortnight terms about the pros and cons and the related effects on tendons?

[@brandonmacharia2492]

If plyometrics increase tendon extensibility.. and heavy strength training targets stiffness… where do isometrics fit into the puzzle?

[@TookyMud]

I’m not an expert but i think Isometrics fit in whenever you want, it’s good for improving neurological activity(firing up) in the ROM you are training. The big deal about isometrics is that there’s no contraction so while you get stronger, you’re not “fatiguing” or breaking down muscle fibers so they can be done during, before, and after your usual workouts and done in the athlete season!

[@guledisaak2560]

I think isometrics strengthen the tendons in that specific position. And he said before it creates a sling shot type tendons that helps with jumping

[@abkonk]

Isos are cool in that they make the tendon stiff where it should be (near the bone) but, stretchy where it needs to be (near the muscle)

[@leviplumb-kelly5231]

isometrics and strength training both increase the stiffness, a good way to help conceptualise how is this. muscle pulls on tendon which pulls on bone, this is how we move, when doing slow contractions like heavy lifting, lifting with a tempo or an isometric (which is the slowest type of contraction) the tendon is under constant tension, theres a constant tug-a-war, when you do fast elastic movement e.g. plyometrics, sprinting etc. there is a quick elongation of that tendon and then a relaxation (like pulling a sling shot rather then tug-a-war) in short fast and reflexive = elasticity slow (isometrics being the slowest) = stiffness

[@Bandsuniversity]

Which is better for warming up? Foam rolling / applied pressure or by doing ploys at a low intensity?

[@taylor111825]

plyo's for sure. jump rope is a fantastic warmup. foam rolling, in my opinion, is good for recovery like a day you dont exercise at all just do some rolling and light stretching other than that i wouldnt focus in a foam roller

[@AjaychinuShah]

Both are equable... the foam rolling is for conditioning and ploys are a hormonal play. Training / Fitness vs. Training argument

[@maloxi1472]

How does this apply to running economy in long distance runners ?

[@mrzack888]

If you grow up doing the asian squat, it's tendon lengthening and tensioning training

[@lukaspires7147]

What college have you done to have Thas type of knoeledge? Please help me

[@joesuchecki5368]

Do you focus on not letting your heels touch the floor when doing extensive plyos?

[@pjfperformance]

Yes, on most drills. But when people start thinking “stay off the heels” they often come too far forward on the toes. I like to tell people heel barely off the ground, just enough to swipe a credit card under the heel. That helps them utilize the mid foot more.

[@GregbrownTV]

So in plan English how do you make the tendon bigger and stronger

[@anandparikh4027]

I recently started doing quarter squats, but I’m not sure if I should just completely replace full squats in my regimen?

[@anandparikh4027]

I should add that while I can squat 1.5x body weight, I’m pretty thin still. I’m trying to overall increase explosiveness

[@Swoledier]

So meaning coach, rapid eccentrics build extensibility?

[@Chavanun555]

So how do you do the plyos then?

[@cabs9310]

I got peroneal rupture its been years but i just recently checked it up to an ortho but I can't afford surgery it's too much for my situation right now. Still working on how can I afford it to get back on court

[@PhiyackYuh]

Its a question of long term damage vs instant gratification aka being impatient to get back out there. Hard to modify or change activities when an individual use any sport as their identity in an amateur level.

[@cabs9310]

@@PhiyackYuh that offended me but that's true. The identity just came naturally as basketball made me deal with life. It's all about improvement and getting on the next level for me. I gave everything for a chance to be a pro. but I don't just do basketball. It's more like a career path I chose to sharpen my skills. I ain't giving up tho I ain't dead yet.

[@jeffmax2941]

Can u explain depth jump cause I thought ur legs straight with knee bend

[@giladh2168]

gold

[@More-Sauce-Man]

So do heavy strength training but don't forget to do tons of plyos.

[@antiisolation4]

But wouldn’t U rather Have a muscle injury than a tendon injury? Ofc u rather not have any. But a muscle strain seems like a every day kind of possible injury vs a rupture as u said which puts a lot of people out of commission long term

[@pjfperformance]

Building enough tendon extensibility decreases the risk of tendon injuries and muscle strains. Best of both worlds.

[@entitiessoul]

What about the biceps?

[@sinraciofitness]

So, what about that football player whose Achilles put him to the ground just by coming off the sideline to get in the game?

[@onejumpman9477]

Good video, there is old info about this that solidifies this info. I was my best vertically and speed when I trained in high volume plyos where it felt easier then scarier. Bruce Lee also mentioned about warming up for movement should be the same as the race but start at 5% and +5% each rep until your competition. I used to do myself 30mins of jump 46inch box around 6-8reps a min. The info was based on digging a hole and jumping out of it then back in. I could finish a session without pain, fatigue and leap soo high... was crazy good. I added around 12inch to my vert in that 3weeks I trained.

[@collegepennsylvania837]

“He was despised and rejected- a man of sorrows, acquainted with deepest grief. We turned our backs on him and looked the other way. He was despised, and we did not care. Yet it was our weaknesses he carried; it was our sorrows that weighed him down. And we thought his troubles were a punishment from God, a punishment for his own sins! But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed. All of us, like sheep, have strayed away. We have left God’s paths to follow our own. Yet the Lord laid on him the sins of us all. He was oppressed and treated harshly, yet he never said a word. He was led like a lamb to the slaughter. And as a sheep is silent before the shearers, he did not open his mouth. Unjustly condemned, he was led away. No one cared that he died without descendants, that his life was cut short in midstream. But he was struck down for the rebellion of my people. He had done no wrong and had never deceived anyone. But he was buried like a criminal; he was put in a rich man’s grave. But it was the Lord’s good plan to crush him and cause him grief. Yet when his life is made an offering for sin, he will have many descendants. He will enjoy a long life, and the Lord’s good plan will prosper in his hands. When he sees all that is accomplished by his anguish, he will be satisfied. And because of his experience, my righteous servant will make it possible for many to be counted righteous, for he will bear all their sins. I will give him the honors of a victorious soldier, because he exposed himself to death. He was counted among the rebels. He bore the sins of many and interceded for rebels.” ‭‭Isaiah‬ ‭53:3-12‬ ‭NLT‬‬ "For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life." John 3:16 God loves you so much and showed that by sending His Son to die for us so that we may inherit eternal life. We deserve hell but He gave us heaven through faith in Jesus. He took the punishment we deserved and by putting our faith in Him we can be saved. The Key To Eternal Life: kzbin.info/www/bejne/q4vHp2CKqc6Aock For evidence for Christianity and answered questions, check out kzbin.info and kzbin.info because if Jesus really rose from the dead it is the most important fact ever! God bless y’all!

[@jiho]

All traceurs should watch this video. 👍

[@kevin_baker01]

I only pay KZbin Premium just to download this treasure podcast

[@leviplumb-kelly5231]

I keep getting hamstring strains for sprinting, so how do I get tendon extensibility if the sprinting is the thing injuring me (even strained it in a 20m tempo run)

[@chinocoffee9565]

Seems like a form issue.. Maybe you foot lands over your center of mass too much.. For prehab you can do eccentric training like ghr/nordic for knee flex motion and rdl for hip hinge motion

[@francescocacudi1767]

Why are my doctors continuing to state that tendons CANNOT be trained, but just stay how you inherited them? By the same criterion, after my rotator cuff surgery on the superspinatus tendon, I should never again train my shoulders!!

[@aneeshprasobhan]

im hearing Plyometrics for the first time in my life 😅

[@user-zz5ep3cf5r]

Crazy people already knew this 1 year ago

[@BacatauMania]

I get its your speciality but it's so frustrating to not hear you talk about shoulder and elbow

[@SamsonBiggz]

Doesn't matter if it's a bodybuilder lol sedentary people rupture their tendons easier than bodybuilders. It's just a matter of practice. A bodybuilder who does plyos and practices a sport regularly is called an NFL professional athlete lol

[@mrzack888]

I immigrated to the USA when I was 6 from China, and I would do the asian squat during gym class. When I was in Junior High, I went to a predominantly white middle class neighborhood public high school, and was constantly made fun of and teased for doing the asian squat during gym class and for drinking the Chinese soy milk during lunch. This was in the early 1990s. My korean friend was also bullied for daring to listen to Korean pop music during the height of Mariah Carey popularity.

[@breaknfiction21]

Sorry. What was the point of this comment? Does it have anything to do with what pjf said? I’m Korean btw. Haha.

[@mrzack888]

@@breaknfiction21 that people back in the 1990s in the USA was ignorant as hell.

[@G1.762]

@@mrzack888 Bro the same would happen if an American lived in china it’s called culture shock

[@zozomanish]

bro are you botoxing your forehead? why is it so shiny

[@yomomshouse100]

Thats his big melon proccessing the vertical jump information bro chilll.