Free guide · 11 pages
The five stages I used to get from pain twenty four hours a day back to jumping, in the order I did them. Isometrics, slow squats, landings, then jumps.
Five stages, in order, with the actual sets, reps, tempos and box heights I used. Not theory.
Stage 01
Why a tendon can't repair while you keep loading it, and what you can still train instead.
Stage 02
Four options, the exact dose, and why they drop your pain for around 45 minutes afterwards.
Stage 03
Four seconds down, four seconds up. How to pick the load and when to add weight.
Stage 04
Depth drop landings, box heights, and how to tell when you've gone too high.
Stage 05
Seated box jumps, then countermovement jumps, then a progressive return to your sport.
Throughout
The pain scale, what a flare up is telling you, and what to do when one happens.
The version that doesn't work is the one where you skip stage one and hope the rest carries it.
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