How To Strengthen Your Tendons
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- Опубліковано 27 тра 2024
- Tendon resilience is the goal for all human ability.
Muscles and momentum power up tendons.
The ability to transition from muscle lengthening to muscle shortening is the foundation of human movement and athletic performance.
I'd love to hear your thoughts about the methods and examples in the video.
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Instagram (Keegan Smith): / keegancoach
This is the future of human engineering!
Key takeaways:
- do concentric-focused movements, a lot of volume with lower weight, do them explosively, fast eccentric
- reversing the direction very fast (eccentric to concentric), challenges the tendon
- if you lower the weight slowly you will favour the muscle, if you jerk it you will favour the tendon
- larger range of motion challenges the tendon, but you can train them with short range and high weight and high speed
- progress all of these slowly: weight, range of motion, speed
Thank you
for a big dumb dumb like me could you simply what you mean please ?
Unbelievably informative video. Should have millions of views would save a lot of time and money on surgeries and stop the whole physio wormhole.
Glad you like it! Grateful for the support!
Include big pharma in the picture and things make sense as they are right now. Healthy ppl are bad for profit.
I am a massage therapist of over thirty years with extensive medical-clinical experience specializing in myo-fascial release and balancing methods (as first presented by Ida Rolf and the Rolf Institute method) and I can tell you that this is the part of training that is not only left out of textbooks, but is denied by much of the medical, sports, fitness and training communities. Good to see it now getting the attention it deserves and props to kneesovertoes as he has brought methods concerning this that I never even knew about.
Strangely the idea still hasn't penetrated the world of connective tissue therapy from what I see. Same videos are getting the most views about tendons sharing the same concepts as always without considering length or contraction type as a factor.
Biggest takeaway: If I continue down this rabbit hole of ATG I will be able to windmill dunk. Thanks for the great stuff! celebrating a year an two months with ATG.. hopefully becoming certified soon!
Struggled with achilles tendonitis off and on for years. I doesn't take much extra effort to get a flare up for me. Had one bout of plantar faciatis which resolved after an extended period of laying off. Had one bad bout of patellar tendinopathy which resolved very quicky after doing very deep full squats with body weight and also stretching in the squatted position. All this new science on building and strengthening the tendons is really great. I've still got a bad shoulder that needs rehabilitation. For that I'm starting with hanging from a bar and progressing towards chinups and pullups. Big take away for me is allowing lots of extra time for recovery vs muscle training. Also, I'm shifting toward more of a carnivore diet with supplements such as collagen peptides.
listen mahn i got distal bicep tendonitis and quadriceps tendonitis at the knee since a month should i start doing excercises because it pains when i use the mucsle
Test the method brother. It's not always easy to stay disciplined on the short range first but it got rid of my knee and triceps / forearm issues after decades of flare-ups.
I started doing high rep bands after watching Devon’s training. Not only did my elbows thank me but my size of arms and strength jumped up very noticeably. Great video!
Whats his channel
@@ItsLotto ua-cam.com/video/EdnDLGlqicE/v-deo.html
Same here after a bench press workout, I would 10 sets of 100 reps of rapid band bench presses. Boy my bench press reps increased drastically.
@@emojiverse8572 Hi, how exactly did you do band benchpresses? did you have the band under your bench and pressed up each side of the band? ty for your answer.
@@Braddaddyx Yes. You need 2 70 lb resistance bands, and 2 solid or rubber wood stretch sticks. Put one stick under the bench and connect it to the other stick with with the two resistant bands. Lay down and do the bench press reps as fast and controlled as possible. Start off with 5 sets of 100 reps. Work up to 10 sets.
Thank you for this and the effort put into it. Much appreciated
I'm watching this first time through, this is absolute gold. I'll be rewatching this a few times and taking notes
I have never heard this comprehensive of an explanation... Great video! Thank You!
Glad it helped Randall!
Fantastic video!! Very helpful. Thanks a lot.
These are great uni course level videos. Thank you for your work!
Thanks for sharing! Very informative video.
Very understandable and informative thank you so much
This is the greatest thing i’ve ever watched
This is extremely helpful, thank you
Awesome video Keegan, great breakdown, it will help lot of people !
Appreciate it!
keegan you are changing the game man, keep going
Thank you brother! I'm just getting started, long way to go!
Thanks for sharing your knowledge coach!!
Happy to help!
Thank you Keegan, I watched several videos on this new channel. Very quality content, easy to understand. It helps me a lot
Happy to help!
What a wealth of information. Thank you for posting this!
Happy to help!
Great video Keegan! Thanks for sharing this valuable knowledge on tendon training. As someone who has experienced tendon issues and am now able to actively manage them, I feel it is massively important for health, function and vibrant longevity.
Excellent presentation. Its great when you show videos of the examples you are talking about!
Thanks for the feedback!
This is probably the best video I have ever seen on tendons. Thank you very much! What exercise similar to the lying banded curls for knee/hamstring issue would you recommend for the ellbow for high reps and to support blood circulation in the area?
Great Video. Very educational.
This was really good thank you
Well in depth video
Thank you. This gives me hope. I have patellar tendonitis at the enthesis. It started from skiing in waaay too stiff a ski coupled with a forward mounting point that put me in the back seat. I’ve been just riding an ebike since February. It’s getting better. I will start isometrics next week thanks to you.
Amazing lesson! Thank you so much for this. Saved for future reference.
Happy to help brother. What else would you like to hear about?
@@KeeganCoach have any lower back workouts that can be done with home equipment? Particularly targeting the QLs and the surrounding muscles leading up to the IT band and glutes.
Best information I’ve heard on UA-cam. This is a true gem. Thanks for your tireless work brother much appreciated!
This might Be the most informative 40 or so minutes of strength and conditioning knowledge I've heard in a long time
Happy to help brother. What else would you like to hear about?
Really dig your style of presentation much appreciated
Glad it helped brother.
Great stuff!
Love the video! Anything for quadricep tendonitis?
Bro this is good information thanks
Amazing breakdown! Much appreciated
Thanks brother. Happy to help.
Thanks for sharing this knowledge. I'm fortunate and better off for it. 👌
Appreciate the support! Glad it was helpful!
Excellent content. I am 33 years old and recently started training seriously again using the old school light dumbbell training system along with chest expander work. I will be investing in some bands soon to incorporate these principles and protocols so that I can build strength in power in a wide range. Thank you so much for making this video. This is gold!
Solid! The old methods are safely following these principles.
Amazing and insightful video, great breakdown and showing examples. Thank you.
Happy to help brother. What else would you like to hear about?
Very knowledgeable. Great presentation 👏
Happy to help brother. What else would you like to hear about?
Great video, thank you.
Glad you liked it!
Absolute gold. The missing piece. thank you for sharing
Happy to help brother.
When you take things to the extreme you get closer to the truth...great line on so many levels. Thank you Keegan
If any of you would like to help, I want to summarize this video for points arranged briefly for the most important information because my mother tongue is not English and the translation has many shortcomings
I wish videos like this existed 10 years ago. Would have saved me from a lot of despair with my training.
love how you mentioned Devon the king himself hahaha love it.
Issue in my heel already getting better with concepts y’all teaching
My ankle mobility isnt good, is the split squat the exercise that helped you?
Great to hear brother!
@@romdruyan split squat is a great range builder for healthy ankles
You're right. That's tensile/tendon strength.
:)
I've watched this many times. This is still the best video on tendon and overall athletic development because, in layman terms, it's blood centric. Reps, weight, and full range of motion matter far less than localized blood flow.
the memory foam comparison is really good
very interesting! keep it up
Will do! I appreciate the support.
Love from Northern Utah 💪
nice. very important
Thanks
Devon Larratt is extremely knowledgeable when it come to tendon strength. Arm wrestling is so much tendon and bone strength. there is a reason why he is almost 50 and he is number 1 in North America.
Ive been injured for 10 months with just small improvements. Its hip based. Ive been doing every thing wrong. Im so confused now. Im trying to take this in. Thanks first time ive seen this channel. Im trying to figger out a plan of attack thanks buddy.
Keegan, love learning about these concepts and I wanted to ask you a question.
I’ve always thought that tendons will always be denser and stronger than muscle tissue and I wanted to ask you a) if that’s correct and b) how come we need to focus on these tendons if that is the case? Thank you for spreading your knowledge man keep up the good work!
Thanks
Hi, good video. To recover from an injury/ strengthen the tendon should you do isometrics everyday?
Hi, I’ve been thinking of purchasing the ATG Zero program. In the program does it go into the why and how of your methods behind the programming like you have done in this video? I am currently finishing my university degree in Health Fitness and while I would like to reap the rewards physically of the program I would also like to understand the methods behind it as well as this is quite fascinating. By the way, this was a great video, some things flew over my head but very informative.
Appreciate the support!
WHY we use a particular movement is important to understand, and that's why we have explanations for every single exercise we use in all our programs. Here's more information that will help you make a decision:
atgforcoaches.com/
Thanks so much for the great video, I spend many hours a day studying traing videos for my son. I have a quick question about your recommendation on training tendons more then 1 time per day? my son is 12 training many times a day for sports, we train 3 times a day taking Friday and Sunday to rest. I cant tell you how many he does because its not normal, just an example when he was 11 his slap shot was 65mph. What are your thoughts on the 2 times same tendons? in the past I haven't.
in advance thanks so much for your time its very important to us. be safe and hope to see more videos in the future.
Thanks, great video. Regarding supplements, what was the advice? Were you recommending collagen, it wasn't clear in the video? Cheers
hidrolyzed collagen 15 to 25 grams plus 225mg of Vit C. Mix them together one hour before training then pump the area where you want to deliver the nutrients!
So top sprinters can Nordic without practicing it, since the tension on the hams in sprinting (at the top range of the ham) is greater than the Nordic lift, due to the speed of the movement. If that’s the case, what is the benefit of a sprinter doing nordics, if he is already getting a higher tension top-range ham exercise in max speed sprinting? This channel is incredible btw, I’m daydreaming about training myself and others because of it.
Im glad google suggested this 1.
Is facia something that adapts in a similar way to tendons?
Keegan man, thanks so much for the content, as always. A few questions..
1) Is it fair to say that tendons loaded beyond their tension tolerance do one of two things a) protectively inhibit muscle activity or b) get injured.
2) On the same lines, it’s easier for me to understand the role of tendons in the lower extremity, especially the Achilles and patellar. I’m struggling with this in the upper body, say for a boxer or a shot-put athlete. I don’t see any high-force amortization happening in the shoulder girdle tendons for these athletes, only acceleration (arm-wrestling or break dancing examples I can picture). For a boxer or shot-putter, is the goal to train the upper body tendons simply so that they are not overpowered by the muscles and resulting in inhibition or injury?
3) Do you have any recommended resources on amortization? I'd take anything theoretical and/ore practical.
4) On the ‘progress speed’ slide, can you define and/or provide an example 'light reactive speed'? I'm assuming the heavy speed example was the rhythm squat.
I hope I’m not being annoying here with these in-depth questions. This content is gold and it keeps me up at night. Thanks for your work brother.
Let me answer these in another video!
good questions
^ awesome content Keegan keep doing what you’re doing ! And can’t believe your stuff isn’t getting as much views as it is- it’ll only be a matter of time - I came across this channel because I was watching so many of the knees over toes videos.
Good follow up questions and would love to see that in a follow up video
from my understanding, the body is connected so therefore they would help in upper body movements as well
- Tendon length is useful for athleticism. Addressed multiple times including 20:04 (to 21:55) and 27:42
- tendon health can be maintained by high volume, low load work, like the Dutch swim team mentioned here. I guess it's related to circulation
I sure wish I had found out about this years ago for my tendons. I am 72 have to see what happens
How did you get on with it? We've had great results with all ages.
Im a tricker and an ex national champion armwrestler so i appreciate the examples used here haha. I trained with devon larratt back in 2018!
Really digging the atg system, I've incorporated a few of your exercises into my workouts, i now fight in full contact medieval team fighting (buhurt) and bulletproofing the joints is crucial.
Wow! You’re on an interesting journey! Have you had many tendon issues? Arm wrestling and tricking are the extremes for tendons!
@@KeeganCoach armwrestling did give me some issues in my right elbow that only flare up if i armwrestle really although sometimes after sword work i do get a niggling discomfort so there's obviously issue there. I tore my right meniscus and mcl in 2010 but thr last 6 years or so it hasn't caused any issues and id say today it's stronger than ever!
Hey bro, I armwrestle and my elbow and some tendons hurt while doing it, how can I strengthen my tendons and stop the pain, my tendons are somewhat sensitive, please help.
@@calitrix5037 read the above message pleasr
Awesome stuff Keegan! Question for you: how would you apply this stuff to upper back? I see a lot in ATG helping lower back tweaks, but even after doing the Back Ability program, I still have a tweak in my thoracic spine, which is especially irritated from deadlifts/rows.
How are you on ATG Pullovers? Behind the neck presses? Have you used the lying bench curl / smith curl variations yet? Have you used the shoulder rebuild series?
@@KeeganCoach I have good ROM on Pullovers and BTN Press, but both are fairly light loads atm. Haven't messed with lying curls. Is that something that I should focus on?
@@josephweston6446 I would look at some thoracic spine mobility drills to do, slantbaord Jefferson curl? If it’s a muscle issue I would try to figure it out yourself, but if it’s a spinal injury going to a bone and joint doctor could land you some anti inflammatorys with some Physical therapy may help out a lot….
Do you have any suggestions on fixing elbow pain?
great content.
Can you elaborate on your perspective on lower back disc herniations?
To be precise: Stuart McGill would consider jefferson curls and other movements you do as dangerous since they push the disc out of the spine.
What is your logic in this matter. Is strengthening tendons supposed to introduce more elasticity in the lower back regions which in turn would offset some tension that would otherwise be inflicted on the disc (just guessing)?
I think a video discussing spine flexion under load would be great.
Do you think it is worth it to train the traditional strength movements like deadlift, squat, bench press? Or just work ATG movements
Good day,
Great video,
What are some exercises you would recommend to improve tendon strength and electricity?
Also sea moss is a great source of vegan collagen, and 92 mineral and vitamins.
Kind regards
Really fascinating video! I have a couple of questions, if you don’t mind
1. So creep isn’t actually a bad thing? I was discouraged by some articles from doing full range deficit pushups because they said it would cause creep (thereby weakening the shoulder joint). Should I be concerned about this?
2. What exactly are tendon circles, and how do gymnasts perform them? I’ve tried to find examples online to no avail
Thank you for all you do!!!
good questions!
1. probably supported end ROM push-ups are good just slowly progress, that's my guess
Sir
Can you make similar video on legaments strngthening?
Utterly, the most important issues of maintaining fx,...into old age now. The hard part...muscles grow fast...tendons/ligaments take a 5-10x time frame to keep up with muscle hypertrophy. Period.
Thoughts on shock wave therapy for treating tendons that have created micro blood vessels and hence nerves....
hi im really thankfull for this information. you are a great guy. do you know things over bands too? i have a teared AC joint and im trying too heal it myself because all the doctors tell me that its impossible.
Please did you cure your problem؟
I am really interested in these ideas of tradeoffs. Like in having sprigy tendons or dense tendons. Those who wish to jump high/ be explosive vs those who wish to run ultra marathons. What happens when a person goes from parkour to long distance running. Is it possible to keep the vertical jump without hindering the adaptations to distance? What about going back and forth seasonally between explosive and endurance. Can the body be trained to switch over quickly over time?
How many sets pr session and pr week do you do that ryrhmn short range 100kg quarter squat you showed, alongside your regular athletic training or your main sport?
Can anyone make a suggestion how I can incorporate some tendon work into my routines. I focus mainly on calisthenics with lifting mixed in. My main focuses right now are front lever, muscle ups, handstand pushups, lots of bar and ring work. I'm just not exactly sure what I should or shouldn't be doing. I started adding some more high rep low weight moves but I end up isolating muscles and it's not only time-consuming but not really helpful for me to burn out certain areas the day before I need them for my next intense session. I'm tired and rambling but any suggestions are appreciated
Saitama's gone undercover to teach us about tendons
I'm on dense and had a bit of a break from training. Got back to doing my workouts about 4 weeks ago and I noticed no relative strength or improved athleticism since I started again, just soreness. Last Thursday I started to stretch again every night before bed for about an hour. The differences are tremendous. When I walk I feel like I'm floating and I barely get sore from my usual workouts. Being 35 time is not on my side but maybe if I manage to keep this regime up I'll see great results in a year from now.
I thought the program specifically stretched via the exercise itself. Are there recommended stretches? Passive stretching isn't a good idea in general and my body hates it, specifically.
35 is young
im nearly 35 too. was wondering if other people felt the weightlessness effect.
35 is so old , then you get 2x older and you realise it saw so young. But then you get to be 100 and you lough at these old 35 year old wannabe
Time is on your side when your doing right for your health
Is it possible to strengthen your elbow tendons specifically or you should just do the general armwrestling hand preparation?
How many sets and reps for tendons then? Both isolation exercises and compound exercises
Do you have a list of sources somewhere? Id like to see what research you’re using to say all these impressive skills (like breakdancing) are mainly a function of tendons.
Keegan which books can you recommend on this topic
👍💯 There appears to be a trade off between tendon strength and hypertrophy?
I've been dealing with golfers elbow tendinitis any advice on how I can rehab it?
Im watching this because of tennis elbow. What sequence length-athletic range progression should I use?
Regarding golfer's elbow, can you recommend any exercises that could work to reverse it? Thank you for all of the information! I enjoy your channel.
Get a Therabar and do the lengthening while Strengthening exercises. You can find them on UA-cam. That cured mine.
@@warrioratthewall1969 any particular flexbar exercises you can recommend for golfers elbow?
@@eduardoramirez4768 ill see if I can find the video. But you want to grip and twist with "non-hurting" hand. And then grip with the injured hand/arm and slowly untwist. So, you lengthen and strengthen. But ill find the videos.
@@warrioratthewall1969 Is this the video?
Therabar Exercises For Golfer's Elbow
ua-cam.com/video/KqSCEOa5gnQ/v-deo.html
@eduardo I hope it helps. Let us know!
@@JohnnyUtah488 it is exactly the same exercise. There are more videos now, and that's great. When I was having issues 7 years ago had scheduled surgery. I found some obscure video on a rock climbing channel. 2 weeks later I was fine. Cancelled the surgery. 👍🏼
Is there a quantized unit structure to the tendon. When you watch videos on muscle they talk about sarcomere. What is the analogous model for the tendon. What feedback does one look for when tuning their training regimen, so they are optimally training tendons & muscles. I have a hard time believing that tendon tissue is isotropic in its mechanical properties. It would make sense that what training is doing is allowing adaptive mechanisms to update the tissue's structure. It seems that for a common man the goal is 1st increasing strength of those structures, and secondarily improve elastic performance. I imagine that this is a multivariate space to explore.
How does RSI fit into the picture? How does that happen? It seems to fall into high repetition (it's in the name) short range, but something like typing for hours a day is pretty different from the stuff you're recommending. But what are the key factors that differentiate it from what heals tendons?
What excersizes / program should someone with tennis & golfers elbow do?
So if I understand this correctly, muscular failure is irrelevant for tendon strength?
Assuming form, speed, load, and length are the same, 1 set of 20 reps to failure is as effective as 2 sets of 10 reps for tendon strength?
When I started boxing and kick boxing I noticed my left hook and left skip kick were so much more springy and snappy. My right side was strong but not like my left side. I noticed 2 long stretch marks where my left peck and left bicep connect. Recently, I suffered a tear in that exact same spot, but on my right side. I should have worked my right like I did with that springy left hook. I was bench pressing so both side were receiving the same weight and stress.
8 months late but try dumbbell press
Glycine and Proline and Collagen and Gelatin
You mentioned these - how do we find/consume them? Any tips?
Bones and cartilage, if you want to build something in your own body, you must take similar structures in ur nutrition. Those are more natural sources
Gelatin is all of those. So buy gelatin and put it in a drink.
Any atg priciples can be applied to tennis elbow?
what types of food should i eat for my tendons ligament fascia and bones
i need more info on collagen glycine proline and gelatin sorry if i spelled those wrong but where can i get more info so i can implement these things into my diet
Search up Collagen Supplement inside of the supplement it will glycine and proline. Also Collagen=Gelatin, Gelatin usually just comes in a different form
How does this apply to insertional Achilles tendinopathy where applying length irritates the problem area?
So what I understand from the video is that the best way to build tendon strength is through heavy, short bouncy movements.
I injured my arm about 13 weeks ago. Sprained tricep, bicep, and Brachioradialis. I took a hard fall to my outer part of forearm in front of my elbow. I still cannot straighten my arm full and still have some pronation and supination issues. I done alot of rehab and feel it should have been better by now. I started doing heaver dumbbells the last 2 days and it feels stronger. How often should I do this? Trying as much full range of motion as possible.