Jacked Athlete Podcast Patellar Tendons with Jordan Kilganon
May 8, 2025
In this engaging discussion, Jordan Kilganon, a professional dunker and jump trainer, shares his insights on overcoming knee tendon issues. He emphasizes the importance of load management, tailored isometric exercises, and understanding the fine line between training and injury. Jordan dives into how diet impacts tendon health and the need for age-adapted training methods. He also reveals common pitfalls for dunkers and highlights the significance of both warm-ups and cooldowns to enhance recovery and performance.
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How Aggressive Style Triggered Chronic Knee Pain
- Jordan started jumping every day as a teen and went years without knee pain, but a later switch to aggressive one-foot and speed jumping at 24–26 triggered chronic issues.
- Meeting mentors like Christian Robertson and Jill Cook around 27 changed his approach and resolved most long-term pain.
Leg Extensions As Primary Rehab Tool
- Use single- or double-leg seated leg extensions slow and heavy, three sets of six, keeping pain at or below 2/10.
- Progress weight only as the set warms up and pain decreases; treat the test as the exercise.
Warm Up By Rehearsing Your Jump Position
- Lengthen warm-ups and ramp from 10% to 100% effort using 10%-style jumps before max attempts.
- Start approaches in the same deep jump position you'll use at max effort, not by popping up tall.