Full-Body Training Program: Power, Strength, Agility, Endurance, and Tendon Health
Weekly Structure (4-6 Days)
Each workout targets multiple areas while emphasizing tendon resilience.
| Day | Focus |
|------------|------------------------------|
| Day 1 | Strength + Tendon Health |
| Day 2 | Power + Agility |
| Day 3 | Endurance + Active Recovery |
| Day 4 | Strength + Tendon Health |
| Day 5 | Power + Agility |
| Day 6 | Endurance or Combined Workout |
| Day 7 | Rest or Light Recovery |
Warm-Up (for All Workouts)
1. Dynamic Stretches (5-7 minutes):
- Arm circles, hip circles, and leg swings.
- Walking lunges or high knees.
2. Isometric Holds (Tendon Activation):
- Wall Sit: Hold for 20-30 seconds.
- Plank: Hold for 30-60 seconds.
- Calf Raise Hold: Rise onto toes, hold for 20 seconds.
Day 1 & 4: Strength + Tendon Health
Goal: Build muscle strength while training tendons with slow, controlled movements and isometric
holds.
1. Slow Push-Ups (eccentric focus): 4x8 (lower slowly for 3-5 seconds).
Focus: Strength + upper-body tendon health.
2. Split Squats or Step-Ups (using a chair): 3x10 per leg.
Focus: Quad and knee tendon resilience.
3. Calf Raises (with pause): 4x15.
At the top of the raise, hold for 3-5 seconds.
Focus: Achilles tendon and lower leg strength.
4. Dead Bug (core + isometric tension): 3x12.
Focus: Tendon stability for core muscles.
5. Towel Rows (if no pull-up bar): 3x10 (use a towel around a sturdy object).
Focus: Back strength and elbow tendons.
Day 2 & 5: Power + Agility
Goal: Develop explosive movement and quickness while improving joint stability and tendon
elasticity.
1. Broad Jumps: 4x8 (soft landings).
Focus: Explosiveness + tendon elasticity in the knees/ankles.
2. Skater Bounds: 3x10 per side.
Focus: Lateral explosiveness + agility.
3. Plyometric Push-Ups (or Modified): 4x8.
Focus: Explosive upper-body power.
4. Agility Ladder Drill (or Side-Stepping Drill): 3 rounds of 30 seconds.
Focus: Quick footwork and reaction time.
5. Reaction Drill: Partner gives a clap, or use an app to change direction (lateral shuffle or sprint).
8 rounds of 10-15 seconds.
Day 3 & 6: Endurance + Recovery
Goal: Build aerobic endurance and work on active recovery.
Option 1: Steady-State Endurance
- 20-40 minutes of brisk walking, jogging, or cycling.
Option 2: Circuit Endurance
Repeat 3-4 rounds of:
1. Bodyweight Squats: 15 reps.
2. Push-Ups: 10 reps.
3. High Knees: 30 seconds.
4. Mountain Climbers: 30 seconds.
5. Plank Hold: 30-60 seconds.
Rest 1-2 minutes between rounds.
Tendon-Specific Exercises
1. Isometric Holds for Tendons:
- Wall sit: 3x30-60 seconds.
- Plank: 3x60 seconds.
- Isometric lunge (hold bottom position): 3x20 seconds per leg.
2. Eccentric Movements (Slow Lowering):
- Push-ups, squats, or calf raises with a 3-5 second lowering phase.
3. Elastic Band Work (Optional if bands available):
- Lateral band walks for knee health (2x10 steps per side).
- Band-resisted rows for elbow tendon strength.
Progression Plan
- Weeks 1-2: Focus on mastering form and building endurance.
- Weeks 3-4: Gradually increase intensity (e.g., add 2-3 reps per set).
- Weeks 5-6: Add explosiveness to more movements (e.g., transition from slow push-ups to
plyometric).