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Training the Tendons I've been lifting since I was about 15 and have never given any thought to training the tendons that allow us to lift, run and do most of our daily tasks. My focus has always been on making muscles bigger and stronger, giving little or no thought to the connection between the muscle and the bone. Well-known athletes have suffered from tendonitis including Rafa Nadal (patellar tendonitis), Tiger Woods (and a good number of runners) from Achilles tendonitis or rupture. But why should weight trainers think more about their tendons? Walker & Brown in The Conversation, and online Runner's World have made mention of tendons recently so it's a good time to review the details. Wikipedia tells us what they are and Walker & Brown tell us how to make and keep them strong. An important fact for athletes to remember is that tendons are not inert, but have elastic properties that add to the ability of the muscle to generate force. They store energy - and release it - working with the muscle to "transfer force and allow movement." Training increases the density and size of the tendon, which decreases with less exercise and with age. [So, as always with any new exercise, or a return to exercise after a layoff, start slowly and gradually increase the intensity.] More explicitly: a tendon is a "tough band of dense fibrous tissue that connects muscle to bone. It sends the mechanical forces of muscle contraction to the skeletal system." There is an important distinction between ligaments and tendons although both are made of collagen: ligaments connect bone to bone, while tendons connect muscle to bone. There is more to their structure, but we'll keep it simple. Walker & Brown say that strong tendons are "stiffer," which seems counterproductive, but, in fact, helps them to transfer force most effectively. Here is where weight trainers have an advantage. Stiff tendons are built by requiring them to adapt, increasing their load gradually. The "gradually" is important because of the tough nature of their construction. Adaptation is slower for tendons than it is for muscle growth, and training is required over a period of time. If the growth of the muscle exceeds the adaptation of the tendon, overuse occurs (i.e. increasing training weight too quickly). Or if the adaptation of the tendon is greater than the muscle strength, muscle injuries occur. Here are some of their suggestions for better tendon health: 1. When modifying the intensity of your workout, use only one variable. Don't increase the amount of weight AND increase the duration of your workout. 2. Think about using isometrics which loads the tendons so they can adapt. As we mentioned in a previous article, isometrics (contracting the muscle without moving) can be a useful tool. For example, they mention the use of isometrics by doing the wall sit or calf raise, and holding it for a short period of time 5-10 seconds to increase the load, and then increasing the time or adding weight in following training sessions. 3. Put some variety in your workouts so the tendon is not strained: Focus on upper body one time and lower body another, or instead of running, swim or bike. 4. Give the tendons a rest. The need for rest will vary from person to person (and age, level of experience). If resting doesn't appeal to you, try active rest: Take a gentle slow walk. As is pretty obvious, chronic overuse can increase the risk of rupture (athlete named above). My Take While I have never consciously thought of tendons during my long career, I have practiced those elements which lead to balanced training and body equilibrium over a long time. My exercise routine is not static; I vary it from one week or month to the next, giving the muscles and tendons time to adapt to various stresses. In addition, at times I have periodized my training throughout the month (as I explained in detail in my book Ripped 3), starting with lower weights and reps at the beginning of the month and peaking at the end of the month. Periodization allows for progression while taking into account the need for the body to recover and avoid overtraining. These are some of the many successful patterns of training I have detailed in my 10 books and used to achieve goals, avoid burnout and, importantly, overuse and injury.
Photo by Chris Lund
We didn't have any photos of tendons; my wrist, elbow and
veiny forearm were as close as we could get. April 1, 2025 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2025 Clarence and Carol Bass. All rights reserved.
April 1, 2025
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