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Patellar Tendon Capacity & Landing Control

A 4-week performance program for field athletes training through patellar tendon pain.

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

Who this program is for

  • Field and court athletes (AFL, soccer, rugby, basketball)

  • Athletes with patellar tendon pain who can tolerate gym training

  • Athletes wanting to maintain strength while restoring jumping and landing capacity

  • Coaches and clinicians seeking a structured tendon-loading block

Who this program is not for

  • Acute patellar tendon tears

  • Significant knee swelling, locking, or pain at rest

  • Athletes unable to tolerate basic lower-body strength training

  • Worsening symptoms week-to-week without professional oversight

 

If unsure, professional assessment is recommended before starting.

What’s included

  • 4 weeks of training (3 sessions per week)

  • Progressive lower-body strength and tendon-specific loading

  • Controlled plyometric and landing progressions

  • Session-specific movement preparation (no screening required)

  • Clear progression and regression rules

  • Athlete-friendly coaching cues

How the program works

  • Block 1 – Weeks 1–2

    • Build tendon capacity and controlled load acceptance while maintaining strength.

  • Block 2 – Weeks 3–4

    • Increase tendon strain and reactive landing demands without unnecessary flare-ups.

       

Strength remains the foundation throughout.
Elastic work progresses by control and rhythm — not reckless intensity.

How pain is managed

  • Pain up to 3/10 during training is acceptable

  • Symptoms should settle within 24 hours

  • Clear guidance is provided on when to progress or pull back

 

Strength is prioritised as a protective stimulus.
Plyometric intensity is adjusted before strength is reduced.

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.

Access the program

$69 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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