Researcher Reveals Secrets to Stronger Tendons and Ligaments

New science shows how to bulletproof your body against injury and boost athletic performance.

Jan. 27, 2026 at 1:47pm

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Dr. Keith Baar, a strength coach turned molecular physiologist at the University of California, Davis, has spent years studying how to make tendons and ligaments stronger. His research has uncovered protocols that can help athletes and fitness enthusiasts avoid common injuries like ACL and Achilles tears, while also improving strength, power, and overall athletic ability. Baar's work has been adopted by elite organizations like the Denver Broncos, Cirque de Soleil, and several NBA teams.

Why it matters

Many trainers and fitness enthusiasts focus solely on building muscle mass to improve performance, but Baar's research shows that strengthening the connective tissues like tendons and ligaments can be just as important, if not more so, for injury prevention and athletic gains. His techniques provide a new frontier for improving physical capabilities.

The details

Baar found that traditional flexibility training like stretching can actually inhibit the muscle's ability to quickly contract and absorb force, leading to tendon injuries. Instead, he recommends adding plyometric exercises like pogo jumps to improve tendon compliance, stiffness, and elasticity. Baar also discovered that isometric exercises where you contract a muscle without changing its length are particularly effective for directly strengthening tendons. Simple moves like partial-weight chin-up bar hangs can lead to dramatic increases in tendon strength.

  • Several years ago, Baar was asked by the English Institute of Sport how he could make world-class cyclists stronger without adding bulk.
  • Baar's research eventually led to protocols that forward-thinking coaches and athletes have implemented to both stay healthy and push performance.

The players

Dr. Keith Baar

A strength coach turned molecular physiologist at the University of California, Davis who has spent years studying how to make tendons and ligaments stronger.

Emil Abrahamsson

An elite climber who saw increases of up to 2,400 percent in grip strength testing after four weeks of mildly-challenging, ten-second hangs from a chin-up apparatus based on Baar's work.

Dan Giordano

A physical therapist at Bespoke Physical Therapy who recognizes the potential benefits of collagen supplementation combined with resistance or tendon-loading exercise to support tendon health.

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What they’re saying

“We have the little motors in our muscles that produce force. That force has to be transmitted from our muscle to our bone. And that goes through tendons.”

— Dr. Keith Baar, Strength Coach and Molecular Physiologist

“If standard reach-and-stretch flexibility training were the best way to reduce injuries, then the lowest rate of injuries should be in women's gymnastics. Gymnasts spend countless practice hours on stretching.”

— Dr. Keith Baar, Strength Coach and Molecular Physiologist

“Collagen supplementation appears to support tendon health, when combined with resistance or tendon-loading exercise. However, more high-quality, large-scale studies are needed to confirm optimal dosing, timing, and long-term effects on tendon performance and injury prevention.”

— Dan Giordano, Physical Therapist

What’s next

Baar plans to continue his research on the science of tendon and ligament health, with the goal of developing even more effective training protocols and supplementation strategies to help athletes and fitness enthusiasts of all levels improve their performance and reduce their risk of injury.

The takeaway

Baar's work highlights the importance of focusing on connective tissue strength, not just muscle, to unlock your full athletic potential. By incorporating targeted tendon and ligament training, you can bulletproof your body against common injuries while also boosting your strength, power, and overall athleticism.