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Calf raises bulletproof the Achilles? Nonsense. Calf raises are low stress (Tier 1). Calf raise rehab immediately back to sport is the recipe for an Achilles blow up.

Patellar tendon pain comes with obvious functional deficits: - muscle weakness - brain inhibition - tendon compliance - compensatory biomechanics Address these and pain tends to decrease. Source: thousands of jumper’s knee success stories jaketuura.gumroad.com/l/zfeos?_gl=1*…..

More stretch = more potential for aggravation, but also adaptation. Meet the person where they are.

1/2 the reps, 2x the sets. Much more enjoyable. Much more gains. jaketuura.com/bigger-stronge…

Straight legs crimp the tendon and allow it to recover. Bent legs taughten the tendon and can be problematic if held for a long time (e.g., car, bus, plane ride) in those with jumper’s knee.

“Pump lasts two days, gains are forever.” jaketuura.com/bigger-stronge…

Used to be cool until patellar tendons and patellofemorals were blowing up due to: - unnecessary exercise selection - no bridging of the gap between weightroom and sport

Better for form Better for power Better for strength Better for hypertrophy Source: thousands of hypertrophy clusterers

Seated Box Jumps. One of the best ways to get back to jumping while rehabbing patellar tendinopathy. - Minimizes tendon stress on the jump. - Minimizes tendon stress on the land. - Restores confidence. JKP staple. jaketuura.gumroad.com/l/zfeos?_gl=1*…..

Exercise to synthesize collagen. pubmed.ncbi.nlm.nih.gov/21625048/

Researched the anterior knee for a few years. Released this for free. Get here: jaketuura.gumroad.com/l/brgsq?_gl=1*…..

Tendon circadian rhythm Study: pubmed.ncbi.nlm.nih.gov/24897937/

Enter: The Cluster Quest jaketuura.com/bigger-stronge…

Zercher Squat. Most comfortable squat pattern once you get past the elbow discomfort.

Iceberg Theory Image from the book: The Lower Limb Tendinopathies: Etiology, Biology and Treatment. Editors: Giannicola Bisciotti, Piero Volpi

More sets, less reps. The way of the hypertrophy cluster.