Jake Tuura, an expert in tendon training and former college strength coach, shares his journey from battling jumper's knee to mastering tendon health. He explains how tendons, crucial for athletic performance, benefit from focused training like heavy lifting and isometric exercises. Jake highlights the significance of early physical activity for tendon development and addresses the rising Achilles rupture rates in athletes, advocating for tailored training programs. His insights provide a potent blend of science and practical advice for injury prevention and performance enhancement.
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insights INSIGHT
Tendon's Role
Tendons are the crucial link between muscles and bones, passively transferring force and storing energy.
Tendon stiffness is important for injury prevention, as it limits excessive strain during dynamic movements.
volunteer_activism ADVICE
Tendon Stiffness
Prioritize tendon stiffness for injury prevention, as stiffer tendons withstand greater forces.
Regularly assess tendon stiffness to guide training and prevent excessive strain.
insights INSIGHT
Tendon Development
Early physical activity (0-17 years) is crucial for building strong tendons through diverse movements.
Heavy lifting and isometrics, rather than plyometrics alone, best develop tendon stiffness in adults.
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On this episode of the Pacey Performance Podcast, Jake Tuura shares his journey into tendon training after personal struggles with jumper’s knee. He highlights the critical role tendons play in sports performance, acting as energy-storing structures that absorb and release force during high-intensity movements. Proper tendon stiffness minimizes excessive strain, reducing the risk of tendon injuries such as tendinopathy and ruptures.
Jake explains that developing tendon stiffness takes time and is best achieved through long-term heavy lifting and isometric exercises rather than relying solely on plyometrics. Research indicates that short-duration heavy isometric contractions stimulate collagen production and improve tendon resilience, whereas plyometrics alone may not provide sufficient loading for tendon adaptation. Effective training should apply 4-20% strain to optimize tendon health while maintaining overall strength and conditioning.
Jake spends time on explaining that early engagement in diverse physical activities (ages 0-17) helps build robust tendons, while poor training practices and high blood sugar levels can negatively affect tendon stiffness. Both male and female athletes should follow structured tendon training approaches, as biological differences do not necessitate separate programs.
After being asked about the Achilles rupture epidemic in NFL, Jake explains that proper offseason conditioning and tendon monitoring are crucial. Regular assessments, high-load training, and structured progressions can prevent degenerative issues, helping athletes maintain high performance while minimizing injury risks.
Main talking points:
Tendon stiffness is crucial for sports performance
Proper tendon training helps prevent injuries
Heavy lifting and isometrics improve tendon stiffness
Plyometrics alone are insufficient for tendon adaptation
Short-duration heavy isometrics enhance tendon resilience
Early physical activity builds strong tendons
Achilles injuries are increasing in professional sports
Offseason conditioning is critical for tendon health
Regular assessments help prevent tendon degeneration
Pacey Performance Podcast