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.
*Implement once you can easily do all of the exercises in the microdose without soreness or pain*
Patrick Step Up
Let me know how this workout goes for you in our online community!
Thank you for reading,