Stress Relaxation Training for Tendon Strength and Pain Reduction

Burn Count is a training program from the book Ultimate Isometrics Manual, by Paul Wade, for use with the IsoMax/Isochain. The stated goal of Burn Count is to build strength and muscle. Most IsoMax/Isochain users tend to think of Burn Count as a muscle building (hypertrophy) program.

This article summarizes the content of a video by The Movement System about tendon stress relaxation and how to train to achieve it for pain relief and for tendon strength gains.

The Movement System later published a followup video on the science of tendon strength training, specifically stress relaxation. This later video repeats a fair amount of content from the earlier video. Some differences in content compared to the earlier video:

• Isometric hold per set should be 30-45 seconds, compared to just 30 seconds
• It takes up 3 months to expect significant changes in tendon strength, compared to the earlier statement that changes can manifest in as little as 2 months.
• If the targeted tendon is pain free, only 1 exercise is needed to strengthen the tendon. 2-4 exercises targeting the same area are recommended for reduction of tendon pain.

Some guidelines that are still the same:

• Aim for 7/10 intensity, which should be about 70% of 1-rep max.
• 3-6 sets of each exercise is the recommended volume for one session
• Sessions should be every other day or 3-4 times per week. Do not do this every day.

Based on the info on the above tendon strength videos, I came up with this isometric tendon stress relaxation training program/protocol which I decided to call Tendon Burn Count. The name is inspired by the Burn Count program from the book Ultimate Isometrics Manual, by Paul Wade, even though it doesn't have much in common wit Burn Count other than a similar hold time:

• Test for 1-rep max for each of the selected exercises, under the 1-rep max testing protocol in the Paul Wade book.
• Set the starting target load to 70% of 1RM (1-rep max).
• Apply force to get the IsoMax beeping and hold for at least 30 seconds.
• When the hold can be done for 45 seconds, increase target load.
• Perform the exercises in a circuit, resting as needed
• Program length is 12 weeks (3 months)

The research article that inspired the above videos is here. I may try drinking orange juice with gelatin before training, just as described in the research article. The article states that the subject did not gain muscle mass but did gain muscular strength in addition to tendon strength. I would be ok with not gaining muscle mass under this program if the results are increased strength and better feeling elbows. The research subject actually started training with 10s holds and did not train with 30s holds until the 6th month of his program - I think that might have affected his muscle size gains, or lack thereof.

Thus, I did my first workout under Tendon Burn Count. I've done 30-sec. holds under Burn Count, but not at 70% 1-rep max. 30s holds at 70% RM is noticeably more difficult than in my previous experience. I did my selected exercises in a circuit, taking just enough rest to catch my breath between holds and resting at least 20s between rounds. I chose 5 exercises so I figured I'd be resting 30s x 4 = about 2 min. before I circle back for another rep of the same exercise. I have golfers elbow so my forearms ached when I did 30s bicep curl, but not more than a 3 out of 10 on the pain scale - Matt Schiifferle's back spiral technique helps here too. I'll increase load if I'm able to hold 45 seconds.

Zercher Lunge with the bar at a low setting has always been difficult for me. I can't hold at that position for 30s no matter how low I set the target load. I decided to go with a 20lb target load. The 20lb setting is low enough to get the bar to start beeping with minimal effort, but not so low that the bar will start beeping too easily. My best hold time for this first workout was 12s. Achieving a 20s hold would be good for me.

For the Calf Raise I went with a supinated straight-arm grip, to try to avoid too much pronation, per Geoff Neupert's video on pronation/supination balance. 70% 1RM was a challenge, but not as much as balance.

Overhead Press at 70% 1RM was also challenging but I was still able to do 30s.

Bicep Curl was a little painful for my elbows, but well short of the amx 4 out of 10 on the pain scale.

Standing Shoulder Extension felt ok for my low back win the tuck front lever like position. I felt my low back and quads working but not in way that felt dangerous for the low back. This exercise targets the lats and the teres major, which both contribute to shoulder stability. I'll try a wider grip next time to see if the teres major can be targeted a little more.

The main indicator for me as to how well Tendon Burn Count works is how my elbows feel after 3 months. Another indicator is change in my 20kg kettlebell strict press rep max. The rep max at the start of this program is 3. I'd like to do the Kettlebell Burn program sometime this year - the minimum rep max for that is 4. So improving rep max to 4 would be fine for me.