A 14 week, physiotherapist designed rehab program for jumper's knee (patellar tendinopathy) by Benson Amihere, MScPT, CSCS, of Ben Performance and Physiotherapy. It uses progressive tendon loading: isometrics to settle pain, heavy slow resistance to rebuild the tendon, then plyometrics to get you jumping again. Three phases take you from a sore tendon back to explosive sport. Phase 1 Calm it down (weeks 1 to 2): daily isometric holds plus three gym sessions a week. Phase 2 Heavy slow resistance (weeks 3 to 8): three strength sessions a week that get heavier every two weeks, with tendon health isometrics built in. Phase 3 Power and plyometrics (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. Every exercise has a video demonstration in the TrainHeroic app. You need gym access: leg press, leg extension, hamstring curl, calf raise, a squat rack and a box. Who it is for: basketball, volleyball and track athletes and active adults with pain at the front of the knee just below the kneecap that is worse with jumping, landing, stairs or squatting. This program is general education and exercise guidance. It is not a substitute for an individual assessment. If your pain is severe, getting worse, or you have swelling, locking or giving way, see a healthcare provider first.