Build tendons that survive the training you actually want to do.
59 pages. 30+ cited papers. $20 value, included free.

Every guide online tells you the same thing: rest it.

The research says otherwise. In a randomised trial, athletes who kept training under pain rules did no worse at 12 months than the ones who stopped — and ended up less afraid of the movement.

So we wrote the book nobody sells you: not "wait and see," but what to actually do between now and being back at full strength.

Inside:

• The traffic light — three questions that tell you whether today's session helped or cost you. The third one is the one everybody skips, and it's the one that matters.
• The five-stage ladder — isometric → eccentric → heavy slow resistance → energy storage → skill. Exact sets, reps, tempo and rest for every stage.
• Your tendon, specifically — separate protocols for lateral elbow, golfer's elbow, biceps, rotator cuff and wrist. Including the single best-evidenced exercise in the book.
• Skill regressions — pull-up, muscle-up, front lever and planche, laddered step by step, so you keep training the skill instead of watching it disappear.
• A 12-week template and a daily log sheet — because memory is a liar about pain.
• An honest flag on every thin section. Where there's no trial, we say there's no trial. The wrist chapter opens by admitting the literature doesn't exist.

"Rest doesn't heal a tendon. It just stops you finding out how bad it is."

Education, not medical advice. Get a diagnosis first — then use this to do the work properly between appointments.