Episode Details

Sinew training. What the heck is that?

Chances are you've never heard of "sinew training"...or even thought about it. After all, genetics and "luck" dictate the properties of our tendons and ligaments, right?

WRONG!

A growing body of recent research has shown that athletes can play an active role in developing stronger, higher performing tendons and ligaments by way of specific training and nutritional interventions. If you engage in hard finger training, frequently push your physical limits, and/or occasionally experience tendon or joint pain, then this podcast will be game-changer for you!

This podcast is the third in a series on sinew training. You will learn about the structure of connective tissues, and how you can intervene in your connective tissue health and function...and elevate your power and power-endurance in the process. It's exciting stuff!

Be sure to revisit the first two podcasts in this series episode #33 and episode #34, and don't miss the conclusion of this series in episode #37 coming in early July!

RUNDOWN

0:15 – Introduction to these ground-breaking podcasts on how you can play an active role in developing stronger, more robust and higher-performance tendons, ligament pulleys (A2 and such).

Be sure to listen to the first two podcasts in this series:

• Episode #33: Sinew Training #1 - Intro to Training for Stronger Tendons and Ligaments
• Episode #34: Sinew Training #2 - A Revolution in Finger Training for Climbers

2:35 – Eric explains why connective tissue injuries are so common among climbers...

4:00 - Quick review of the new research on muscle and tendon adaptations....which dispell many of the old myths about tendons and ligaments.

9:00 - Eric outlines the 5 parts of this podcast...

12:30 - Part 1: Foundational information about the tendon, ligament, and muscle extracellular matrix (ECM) structure. It's all about proper collagen alignment, supporting net gains in collagen synthesis via adequate rest, and proper hydration. Factoid: gram for gram, collagen is stronger than steel!

26:00 - Part 2: Eric details the subtle, yet vitally important adaptations to training in tendon, ligament, and ECM. Learn the importance of--and differences--between strengthening and stiffening connective tissues. This is hugely important information for fine tuning your tendons for health and periods of performance climbing (or competition).

31:00 - Adaptation #1: Collagen synthesis. Important detail on collagen synthesis following training/climbing. Given adequete rest, a net gain in collagen molecules can result in a very gradual tendon hypertrophy. Factiod: The tendons of veteran climbers may be as much as 50% thicker than lesser experienced climbers.

36:00 - Adaptation #2: Enzymatic crosslinking...a more quick-developing adaptation that can increase connective tissue stiffness and performance. Although certain exercises protocols will actually reduce crosslinking and stiffness--some important distinctions here!

42:48 - Part 3: Learn about 6 confounding factors in collagen synthesis, crosslinking, and connective tissue health. You MUST know this information...and think critically about what factors may make you at greater risk for connective tissue injury...or slow recovery from training/climbing.

50:35 - Part 4: Training interventions for developing stronger, thicker tendons and annular (finger) tendon pulleys, stiffer more robust connective tissues, and