Jump again
without the knee pain.
A 14 week, physiotherapist designed program for jumper's knee (patellar tendinopathy). Isometrics to settle pain, heavy slow resistance to rebuild the tendon, then plyometrics to get you jumping again.
Built by Benson Amihere, MScPT, CSCS
At a glance
Is this for you?
What you get
14
Three phases that build from calming the tendon down to jumping, landing and explosive sport.
▶
Every exercise filmed and coached by Benson so you know exactly how it should look and feel.
3
Isometrics to settle pain, heavy slow resistance to rebuild the tendon, then plyometrics to get you jumping again.
✓
Isometric holds stay in the plan through Phase 2, to keep the tendon calm as the loads go up.
Kit
You need gym access: a leg press, leg extension, hamstring curl, calf raise, a squat rack and a box.
App
Log sets, track your loads and see your progress week to week in the TrainHeroic app.
The roadmap
Weeks 1 to 2
Daily isometric holds plus three gym sessions a week to settle the tendon.
Weeks 3 to 8, 3 per week
Three strength sessions a week that get heavier every two weeks, with tendon health isometrics built in.
Weeks 9 to 14
Strength, power and a jump ladder that moves from pogo hops and box jumps to single leg hops, bounds and tuck jumps.
Choose your version
Go it alone, or have a registered physiotherapist pick your starting point and check your form along the way.
Self guided
$35 CAD
One time launch price, charged as US$25
Physio guided
$179
CAD one time
Who built this
Benson is a registered physiotherapist and certified strength and conditioning specialist in Milton, Ontario. He has coached with Western Mustangs Basketball and works with the Milton Mets high performance baseball program, the Roadrunners track team and West United Prep.
This is the same approach he uses with athletes in the clinic, built into a plan you can follow anywhere.
Questions
Jumper's knee, or patellar tendinopathy, is pain at the front of the knee just below the kneecap. It is usually worse with jumping, landing, stairs or squatting, and it responds well to progressive tendon loading.
Yes. The program uses a leg press, leg extension, hamstring curl, calf raise, a squat rack and a box.
Often you can keep some training going, but it depends on how irritable your tendon is. If you are not sure how much is right for you, book a free 15 minute phone consult or choose Physio guided.
The program is the same. Physio guided adds a virtual screen with Benson to choose your starting phase, two form checks, and adjustments for your sport and equipment.
Checkout happens on TrainHeroic. The program is added to your free TrainHeroic app right away, so your first session is ready to go.
Ready to trust your knee again?
This program is general exercise guidance and is not a substitute for an individual assessment. If your symptoms worsen or you have any of the warning signs above, stop and see a healthcare provider.
