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Achilles Elastic Capacity™

A 4-Week Plyometric Foundation for Tendon Resilience & Return to Running

Not sure if this is right for you? Book a consult

Program Overview

  • Achilles Elastic Capacity™ is a structured 4-week training block designed to restore and build elastic load tolerance through the Achilles tendon before the reintroduction of continuous running.

  • This program sits between strength-based tendon work and true return-to-run programming. It develops the elastic qualities required for running, jumping, and change of direction — without prematurely increasing running distance, speed, or volume.

  • Running exposure is deliberately limited and controlled, with acceleration efforts capped at ~6 seconds. Optional aerobic conditioning sessions are included to support overall work capacity without adding unnecessary tendon stress.

Who this program is for

  • This program is suitable for:

  • People with a history of Achilles tendinopathy

  • People who have completed a strength-focused or early plyometric phase

  • Field, court, and endurance athletes not yet running continuously

  • Coaches looking for a repeatable elastic foundation block

  • Individuals transitioning out of rehab but not ready for return-to-run loading

Who this program is not for

  • This program is not appropriate for:

  • Acute Achilles pain or flare-ups

  • Athletes unable to tolerate hopping or jumping

  • Individuals already performing regular continuous running or sprinting

  • Anyone seeking a beginner running program

 

If unsure, professional assessment is recommended before starting.

Not Quite Ready for Achilles Elastic Capacity™?

  • Achilles Elastic Capacity™ is designed for athletes who can already tolerate higher-load, elastic, and plyometric demands.

 

If you are still dealing with:

  • Ongoing Achilles pain or stiffness

  • Sensitivity to hopping, bounding, or acceleration

  • Difficulty tolerating consistent loading

  • Recent off-loading, boot use, or interrupted rehab

…then this program may be too advanced right now.

 

That does not mean you are behind.
It means the entry criteria have not yet been met.

The Required Entry Step: Achilles Load Restoration™

Before elastic capacity can be rebuilt, the Achilles must first tolerate structured, progressive load.

 

Achilles Load Restoration™ is the regression and prerequisite program for individuals who:

  • Need to rebuild tendon load tolerance

  • Are not yet ready for plyometrics or elastic sequences

  • Want an exercise-based pathway out of pain and disability

  • Need a safe bridge before returning to running or elastic work

 

This program restores:

  • Confidence under load

  • Calf and soleus strength

  • Tendon tolerance across joint angles — without rushing speed, impact, or volume.

How the Two Programs Fit Together

Typical progression:

  1. Acute off-loading or early rehab

  2. Achilles Load Restoration™ ← entry program if pain or intolerance remains

  3. Achilles Elastic Capacity™

  4. Return-to-running or return-to-sport programming

 

Skipping the load restoration phase increases the risk of:

  • Flare-ups

  • Setbacks

  • Recurrent Achilles symptoms


The goal is not speed.
The goal is durable capacity.

Unsure Which Program Is Right for You?

If you are:

  • Pain-free at rest but reactive to loading

  • Unsure whether hopping or plyometrics are appropriate

  • Looking for a structured starting point

Begin with Achilles Load Restoration™.

 

It prepares you properly for Achilles Elastic Capacity™ — not by guessing, but by earning progression through tolerance.
 

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What This Program Focuses On

  • Progressive plyometric exposure (bilateral → unilateral → fast SSC)

  • Controlled horizontal and lateral elastic loading

  • Short, capped acceleration-based running exposure (≤6 seconds)

  • Movement quality, rhythm, and tendon tolerance

  • Optional aerobic energy system development to support recovery and capacity

  • This is not a conditioning program and not a return-to-running plan.
    It is the bridge that makes those phases safer and more effective.

How the program works

  • Duration: 4 weeks

  • Training Frequency:

    • 2 primary Achilles elastic sessions per week

    • 2 optional aerobic ESD sessions per week

  • Session Length: 45–60 minutes

  • Weekly Layout Example:

    • Day 1 – Achilles Elastic Capacity

    • Day 2 – Optional Aerobic ESD

    • Day 4 – Achilles Elastic Capacity

    • Day 5 – Optional Aerobic ESD

What’s Included

  • ✔️ Fully structured plyometric progressions

  • ✔️ Explicit reset and movement prep circuits in every session

  • ✔️ Clear purpose, dosage, progressions, and regressions

  • ✔️ Coaching cues written for remote athletes

  • ✔️ Optional aerobic sessions to maintain conditioning

  • ✔️ Built to integrate seamlessly with strength training

Aerobic Conditioning (Optional, but Recommended)

  • Low-intensity aerobic sessions are included to:

  • Support tendon recovery through increased circulation

  • Maintain aerobic capacity during reduced running phases

  • Improve tolerance to overall training volume

  • These sessions are intentionally submaximal and low-impact, and should leave the athlete feeling better, not fatigued.

Expected Outcomes

  • By the end of this program, athletes should be able to:

    • Tolerate continuous and unilateral plyometric loading

    • Handle fast elastic contacts without symptom escalation

    • Perform short acceleration efforts confidently

    • Transition safely into short-to-long return-to-running programming

How This Fits With Other Programs

  • This program fits naturally after:

  • And directly before:

    • Short-to-long running progressions

    • MAS or aerobic running blocks

    • Return-to-sport speed and conditioning phases

Important notes

  • Pain during sessions should remain ≤2/10

  • Next-day stiffness should not exceed baseline

  • Aerobic sessions are optional and should be skipped if symptoms increase

  • Progression is based on tolerance, not timelines

Optional support

Athletes or teams who want individualised movement correctives based on screening can replace the default movement prep.

This is optional and not required to complete the program.

Coach’s Perspective

​This program was built to reflect real-world tendon management, not idealised rehab models.

It gives athletes something meaningful to train, while respecting the realities of tendon adaptation, load management, and progression.

Access the program

$49 USD​

Immediate access. A free TrainHeroic account can be created at checkout.

This program is for educational and training purposes and does not replace individual medical diagnosis or treatment.

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