Those with Triceps Tendinosis, I got a protocol for you

Discussion in 'Fitness & Nutrition' started by grampositivecocci, Apr 25, 2009.

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  1. grampositivecocci

    grampositivecocci New Member

    Jan 15, 2004
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    (an adaption of the Anderson decline squat protocol for tricep tendinosis)

    I was talking to Jokka about this, so I thought I'd do a write up

    This protocol is used mainly for patella tendinosis, but it has been shown to be effective in other tendons.

    The exercise will eccentrically load the triceps tendon. It has been shown that this will improve tendinosis and facilitate a shift from a more 'ligamentous' and brittle tendon to a more 'tendinous' tendon.

    You need to perform the fairly religously, icing is important aswell.

    1. Warm-up arms
    2. Stetch triceps, both.
    3. Perform 3 sets of 15 reps dips, 2 min rest (ECCENTRIC ONLY. Lower under control and have a box under yourself as to allow for you to use your legs for the concentric portion)
    4. Stretch
    5. ICE

    Do 3 sets of 15 reps every day for a week. It will be painful. Once the pain is bearable, add weight via dip belt. Increase the weight you use each week.

    Perform this for 8 weeks minimum. Avoid excessive concentric triceps loading, eg. avoid other painful exercises.

    Limit other triceps exercises and stretch triceps.
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