Posts Tagged ‘tendon strength’

general warm up (10 minutes)

Adex club 1 hand front cleans x 15/15 reps

Adex mace paddling x 20/20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

kettlebell rack squats** set up and practice

** Do not interlock fingers

strength (20 minutes)

kettlebell rack squats x 12-10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

Battling Ropes x 100 waves

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

push ups x 25 reps

specific warmup (5 minutes)

isometric dead stop bench press set up and practice

strength (20 minutes)

isometric dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

wide grip recline bar rows 10 reps

 

 

The first time I heard tendon strength mentioned as a focal point of training was back in 2004 at a Russian Systema school here in my city. The instructor, Saulius “Sonny” Puzikas, had served in Special Operations (Spetsnaz) before the collapse of the Soviet Union.

He knew what mattered in the real world when. it came to training, and I took his advice.

Tendon strengthening is part of our training here at the Cave.

Since that time I learned many others  focus on tendon strength, especially those who do Strongman training. While other strength sports also realize the importance of it; I have learned the most from Strongmen.

The latest issue of Milo has an excellent article on this subject by Dr. William Crawford.

He stresses building a solid  foundation of full ROM movements, then adding heavy partial lifts and carries. We use these often in our training, in fact, I increased their use after having some tendon injuries. I have not had any other injuries since that time.

Tendons do  not heal as fast as muscles, it is wise to protect them.

Strong tendons won’t make you bullet-proof, but they will definitely help you train safer and get much stronger.