The following program is a great daily workout that will boost capacity and ability in the achilles tendon and surrounding musculature.
It can be implemented to boost athletic ability, but also as a way to mitigate overuse injuries, aches, pains and even acute injury.
Each exercise will include a brief description of the type of stimulus it's designed to create
For best results, include a high-quality collagen supplement 45 minutes before you train.
My guidelines for collagen supplements:
Grass-fed bovine collagen is best
Type I, II and III collagen included
Vitamin C is added for optimal uptake
No added sugars or dyes
Hydrolysed is best (powder form to be mixed with water)
Achilles Daily Microdose
*Ask your coach to put this workout into your app!
Isometric Hold - 3 sets of 45 seconds
Stimulate tendon creep to relieve tension and strengthen the tendon and the surrounding muscles
Eccentric Focused Calf Raise - 2 sets of 10 reps (3 seconds down, one second up)
Stimulated lengthening and increased range of motion of the connective tissues and muscles while strengthening the area through a full range of motion
Ming Calf Stretch - 2 sets of 60 seconds
Lengthen the fascia and relieve tension
Myofascial Release - 5 minutes minimum
Release adhesions in the fascia, leading to an increased range of motion and reduced pain
Fascial Hops/Skipping - progress to 3 sets of 90 seconds single leg
Progress in dynamic movements and capacity to absorb impact while improving the fascial connection to the larger muscles up the chain. Increased resilience.
Advanced Progressions
*Implement once you can easily do all of the exercises in the microdose without soreness or pain*
Plyometrics Progression
Patrick Step Up
Let me know how this workout goes for you in our online community!
Thank you for reading,
Matt