A 85-page handbook from Old Iron Science
Old Iron Tendon Program
A 12-week hold, grip and carry plan for men over 45, with the real study behind every exercise
Get the handbook · $27A 12-week hold, grip and carry plan for men over 45, with the real study behind every exercise
Get the handbook · $27After reading it you can run a 12-week tendon and isometric program that progresses from bodyweight holds to loaded holds and carries with dumbbells, kettlebells or a barbell, with set times, loads, rest days built for an older body, and the named study for each exercise.
Here you'll learn why a tendon lags behind your muscles, what 'once it's torn it's torn' gets right and wrong, and the rest and pain rules that keep one bad session from sending you back to square one.
Pick the chapter for the joint that complains. Each gives you one hold for that trouble spot, how long to hold it, and what the study behind it actually showed, so you know what you're trusting.
This is the program itself: four weeks of bodyweight holds, four of loaded holds, then four of heavy holds and carries, with set times, loads, rest days and the study behind each lift, using whatever iron you own.
Run one test battery on one morning and compare your wall hold, calf hold and dead hang against honest targets for 55, 65 and 70, so you know where you stand and whether you outlast men half your age.
Learn how channels inflate a study and how to catch it, what the evidence on gelatin, collagen and vitamin C can bear, and what every study in this book showed, so you never have to take our word for it.
This is a training plan built on published research, and every study is named so you can look it up, including the places where the research is thin, like carries and age targets for dead hangs and wall sits.
It does not promise to cure your knees, elbows, shoulders or Achilles, and most of the hold studies it cites show short-term pain relief in small groups, often younger athletes.
It is not medical advice and does not replace a doctor or physio, especially if you have a confirmed tear, felt a pop, or have sudden weakness.
It makes no promise about how strong you will get or how fast, because that depends on your body, your history and how you run the plan.
It is a 85-page PDF and EPUB with no video, no app and no coaching, so you read it, print the checklists and do the work yourself.
Old Iron Science is a YouTube channel about holds, grip, carries and tendon health for men over 45, with the study named whenever a claim is made. This guide puts that same approach into one written plan you can follow and check.
Two files you can download right away: a PDF for your computer or for printing, and an EPUB for phone, tablet or Kindle. Both have the full 85 pages, the 5 checklists and the quick reference. They are yours to keep.
Yes. Payment is handled by Gumroad, and your card details go to them, not to us.
Weeks 1 to 4 need only a wall, a step and a pull-up bar or something to hang from. Weeks 5 to 12 need dumbbells, kettlebells or a barbell. The tables cover each kind, so you can use what you have or what your gym has.
Part 2 is written for nagging pain in the knees, Achilles, elbows and shoulders, and Part 1 explains how to tell ordinary tendon pain from a tear. If you have a known tear, felt a pop, or have sudden weakness, see a doctor first. The book tells you which signs mean stop.
It is not built to. Holds, grip and carries build strength mostly through the nervous system and tendon stiffness, and the book covers keeping your weight steady. It does not promise a specific result.
No. It is a written guide with checklists and a quick reference.
Use Amazon's Send to Kindle with the EPUB file.
The whole handbook, 85 pages and 5 printable checklists, for less. Enter the code at checkout.