Table 7

Hamstring loading progressions for 3c proximal biceps femoris injury

Week	1+2	3	4+5	6+7	8+9
Rehabilitation and adaptation aim	Promote tissue healing Avoid inhibition Avoid tensile load on tendon	Introduce low-load eccentric contractions with knee dominant exercises Build tissue capacity and fatigue resistance Increase isometric loads	Increase eccentric loads at shorter lengths Introduce low-load eccentrics at longer tissue lengths with hip dominant exercises	Increase eccentric loads at longer lengths Large fatigue resistance and strength endurance component	High eccentric loads at long length Maintain heavy isometric loading for tendon and aponeurotic adaptation
Elongation stress	Low	Low	Moderate	Moderate–high	High
Load intensity /volume	Low (eg, 10–15 RM)/ high (four to five sets)	Low–moderate (eg, 8–10 RM)/high (four sets)	Moderate–high (eg, 6–8 RM)/moderate–high (three to four sets)	High (eg, 2–6 RM)/Mod (three sets)	High (eg, 2–6 RM)/moderate–low (two to three sets)
Frequency per week	4	3–4	3	3	2
Exercise selection	Isometric-concentric hams curls Bridging patterns	Eccentric knee curls DL-SL Roman chair iso holds 90–90 bridge capacity	RDL+SL RDL movement pattern SL Roman chair with load Nordics	RDL+SL RDL loaded SL Roman chair with row Nordics increased volume Flywheel curl	45° hip extension Cable hip extension SL RDL increased load SL Roman chair with row Nordics loaded

DL, double leg; NHE, Nordic hamstring exercise; RDL, Romanian dead lift; SL, single leg.