How to Train Human Tendons

This lecture explains how human tendons function, why tendon stiffness matters, and how tendons can be trained effectively. It begins with the basic role of tendons in transmitting muscle force to the skeleton and storing and releasing elastic energy during movement. Learners are shown why the balance between muscle strength and tendon stiffness is important for both athletic performance and injury prevention, especially because excessive tendon strain may increase the risk of tendon pain and tissue failure. The main training principle presented is that tendon adaptation depends on mechanical strain under load. The most effective approach is described as relatively high loading, applied slowly, and sustained for a few seconds. Recommended parameters include strain magnitudes around 4.5 to 6.5%, moderate strain rates, about 3 seconds of loading per repetition, and low frequency. Practical guidance includes isometric and heavy slow resistance exercises for the Achilles and patellar tendons, with examples such as heel raises, squats, wall sits, and leg press variations. The lecture also emphasizes that eccentric loading is not uniquely superior and that even relatively low weekly loading volumes can improve tendon properties.