Achilles Phase 2 — Weeks 5–8 (Unilateral Capacity & Consolidation)
Prepare To Perform
Achilles Load Restoration™ – Phase 2 Unilateral Strength & Load Consolidation (Weeks 5–8)
This is Phase 2 of 3 in the full Achilles Load Restoration™ pathway — designed to rebuild tendon capacity and progress athletes toward safe, confident return to elastic loading.
If you've completed Phase 1 and can now perform a 30-second single-leg isometric heel raise at 100% bodyweight, you're ready for the next step: building true unilateral strength.
Phase 2 introduces single-leg tendon loading, longer isometrics, controlled eccentrics, and deeper range strength work. The exercises are intentionally slow and stable — not yet plyometric — but demand control, confidence, and progressive intensity.
You’ll train 3 times per week, with optional off-day supplementary sessions to maintain ankle and foot control, trunk coordination, and general robustness.
Each loading session is spaced 72+ hours apart to respect collagen remodeling timelines and avoid overload. You’ll move from bilateral to unilateral isometrics, from straight-knee to bent-knee strength, and gradually expand the range and rate of loading.
Phase 2 Entry Requirements:
Completed Phase 1
30-sec single-leg isometric heel raise @ 100% BW
Pain ≤3/10 during and after sessions
No symptom escalation or next-day stiffness
Phase 2 Exit Criteria:
Single-leg isometric hold @ 1.2× BW for 30 seconds
Confidence under longer lever and deeper-range loading
Clean, pain-free single-leg calf raises (straight and bent knee)
Only once these are met should you progress to Phase 3: Pre-Elastic Readiness — the final stage before entering the Achilles Elastic Capacity™ program.
This program is not standalone. It is part of the full 3-phase Load Restoration system.
If you haven’t completed Phase 1, start there first.
If you’re ready to continue, hit the button below and begin Phase 2 now.
A1
Ankle plantarflexion isometric hold
4 x 20 @ 90
A2
Diaphragmatic breathing reset
1 x 5
B1
Short Foot Exercise
2 x 10 @ 30
B2
Bilateral Eccentric Heel Raise From Floor
2 x 8 @ 90
B3
Half-Kneeling Ankle Rocks
3 x 8
C
Isometric heel raise - single leg
4 x 20
D
Isometric heel raise
3 x 30
E
Single Leg Heel Raise
3 x 10
F
Seated Ankle Rhythm Pulses (Below Bodyweight)
2 x 30
Uncategorized
G
Achilles Exit Checkpoint
Before logging this session, self-check: Pain during loading ≤4/10 Pain settles within the session No threat or guarding with added load Achilles feels worked, not irritated If pain spikes or lingers: Repeat this exact session at the next exposure.
A1
Diaphragmatic breathing reset
1 x 3:00
A2
Ankle pumps & circles
2 x 30
B
Isometric calf raise wall push
4 x 20
C
Bilateral Eccentric Heel Raise From Floor
2 x 15
D
Walk
1 x 20:00
Uncategorized
E
Achilles Session Exit
WHAT IS EXPLICITLY NOT ALLOWED (OFF-DAYS) ❌ Plyometrics ❌ Hopping ❌ Running or jogging ❌ Loaded single-leg calf work ❌ Fatigue-based conditioning If you feel like asking “Can I just add a bit more?” The answer is no.
A1
Diaphragmatic breathing reset
1 x 5
A2
Ankle plantarflexion isometric hold
4 x 20 @ 90
B1
Short Foot Exercise
2 x 10 @ 30
B2
Bilateral Eccentric Heel Raise From Floor
2 x 8 @ 90
B3
Half-Kneeling Ankle Rocks
3 x 8
C
Isometric heel raise - single leg
4 x 25
D
Isometric heel raise
3 x 30
E
Single Leg Heel Raise
3 x 10
F
Seated Ankle Rhythm Pulses (Below Bodyweight)
2 x 30
Uncategorized
G
Achilles Exit Checkpoint
Before logging this session, self-check: Pain during loading ≤4/10 Pain settles within the session No threat or guarding with added load Achilles feels worked, not irritated If pain spikes or lingers: Repeat this exact session at the next exposure.
A1
Diaphragmatic breathing reset
1 x 3:00
A2
Ankle pumps & circles
2 x 30
B
Isometric calf raise wall push
4 x 20
C
Bilateral Eccentric Heel Raise From Floor
2 x 15
D
Walk
1 x 20:00
Uncategorized
E
Achilles Session Exit
WHAT IS EXPLICITLY NOT ALLOWED (OFF-DAYS) ❌ Plyometrics ❌ Hopping ❌ Running or jogging ❌ Loaded single-leg calf work ❌ Fatigue-based conditioning If you feel like asking “Can I just add a bit more?” The answer is no.
A1
Ankle plantarflexion isometric hold
4 x 20 @ 90
A2
Diaphragmatic breathing reset
1 x 5
B1
Half-Kneeling Ankle Rocks
3 x 8
B2
Bilateral Eccentric Heel Raise From Floor
2 x 8 @ 90
B3
Short Foot Exercise
2 x 10 @ 30
C
Single Leg Heel Raise
5 x 6
D
Isometric heel raise
3 x 30
E
Single Leg Heel Raise
3 x 10
F
Seated Ankle Rhythm Pulses (Below Bodyweight)
2 x 30
Uncategorized
G
Achilles Exit Checkpoint
Before logging this session, self-check: Pain during loading ≤4/10 Pain settles within the session No threat or guarding with added load Achilles feels worked, not irritated If pain spikes or lingers: Repeat this exact session at the next exposure.
Greg Dea
IFSPT Registered International Sports Physical Therapist
Start Phase 2 Now
Get Achilles Phase 2 — Weeks 5–8 (Unilateral Capacity & Consolidation)
