Why Running and Jumping Are Delayed

Achilles Load Restoration™ is not a running program — and that’s by design. Trying to rush into running or plyometrics (jumping, bounding) before your tendon is fundamentally strong is a recipe for flare-ups. Instead, this program gives you a clear bridge to high-quality elastic capacity by first restoring your static and slow-strength capacity. By Phase 3, you’ll have earned the right to begin plyometric-focused training (in the separate Achilles Elastic Capacity™ program) with far less risk of setback.

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Bottom line: We rebuild the engine before we let it race. You’ll return to running and sport only when your Achilles can reliably handle the load.

Who this program is for

This program is appropriate if you:

• Have chronic or sub-acute Achilles tendinopathy (mid-portion or insertional) with lingering pain or stiffness.

• Have finished resting or using a boot and are ready to re-introduce exercise.

• Cannot yet tolerate running, jumping, or quick change-of-direction movements due to Achilles pain.

• Prefer an active, exercise-based rehab approach instead of passive treatments.

• Want to rebuild tendon capacity safely before returning to sport or higher-impact training.

• Are patient and committed to following guidelines to avoid re-injury.

Who this program is not for

This program is NOT for you if:​

• Are in an acute phase of injury with severe pain or significant swelling (you may need further unloading or medical treatment first).

• Can already run and jump pain-free (you may be ready for more advanced training instead).

• Are looking for a “quick fix” and are unwilling to invest 12 weeks in gradual progress.

• Intend to ignore the phase checkpoints or “push through” severe pain (this program emphasizes safety and intelligent progression).

• If you’re unsure whether this program suits your situation, please consult a sports physiotherapist or medical professional for guidance.

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How Achilles Load Restoration™ Works

Achilles Load Restoration™ exists to answer a crucial question:
“How do I go from pain and weakness to high-quality, athletic Achilles function — without re-injury or unnecessary delays?”

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It does so by focusing on the fundamentals first. This program:

• Restores tendon load tolerance: Gradual exposure to load retrains your Achilles to handle force again.

• Rebuilds calf & soleus strength: You’ll strengthen both major calf muscles (gastroc and soleus) through a mix of isometric and slow isotonic exercises.

• Normalizes confidence under load: Structured progressions remove the fear of movement. You’ll regain trust in your injured side as it proves capable under load.

• Prepares you for elastic demands: By the end, you’ll be primed for plyometric and running work, because you’ve rebuilt a solid strength base.

• Bridges rehab to performance: This is the step-by-step path connecting early rehab to full return-to-sport (it leads directly into Achilles Elastic Capacity™).

Program Structure

• Duration: 12 weeks total (3 phases of 4 weeks each).

• Sessions per Week: 3 primary strength/loading sessions (e.g. Mon/Wed/Fri), plus optional mini-sessions on off-days for circulation and mobility.

• Session Length: ~45–60 minutes for primary sessions.

• Equipment: Basic gym or home equipment to add load (e.g. step, chair, dumbbells/kettlebells or a weighted backpack). No specialized machines required – exercises can be modified with bodyweight or common household items.

• Delivery: Digital program through TrainHeroic (accessible via app or web). Each exercise comes with video demos and detailed instructions.
   

Every training session follows a consistent format:

• Reset / Isometric Holds: Gentle isometric calf exercises to reduce pain and “warm up” the tendon (promoting blood flow and neuromuscular activation).

• Movement Prep: Dynamic mobility and ankle range-of-motion drills (e.g. ankle rocks, heel lowers) to prepare the tissue for loading.

• Main Loading Block: The core strength work – typically calf raises (isometric holds and slow concentric/eccentric raises) with progressive difficulty based on your tolerance.

• Cooldown / Symptom Check: Guided cooldown movements and an exit checkpoint self-assessment to decide if you’re ready to increase load next session or should repeat/modify.

This structured approach ensures you don’t skip steps. You’ll repeat a given week or exercise until it’s tolerated, rather than pushing ahead too soon. Remember: progression is earned, not given.

Progression Rules for Achilles Tendinopathy (Read This Before You Purchase)

Advancing through Achilles Load Restoration™ is based on tendon tolerance, not willpower. You may progress to the next week or phase only if all of the following are true:

• Pain during exercises is ≤ 4/10 (moderate discomfort is okay; sharp pain is not).

• Any pain you feel eases by the end of the session or shortly after (no persistent worsening).

• No significant increase in morning stiffness or pain the next day.

• You feel more confident, not more apprehensive, about loading your Achilles.

If these criteria are not met, you will not progress yet. Instead, you’ll repeat the session or week (or scale back the load) and try the progression again later. This isn’t a setback — it’s smart tendon rehab. Repeating a week to allow your tendon more time to adapt is far better than pushing ahead and risking a flare-up.

Important

​Progression is earned, not assumed.
Repeating a week is not failure — it is intelligent load management.

Ready to Rebuild Your Achilles – Properly?