Calf Raise (Smith Machine) DL

Calf Raise (Smith Machine) DL

Calf
Fundamentals
Level: 4
Target Action: Dynamic
Assistance
Kit: No Kit
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Calf training has grown and grown in importance in my coaching programmes over the last 5 years. Calf training in this training system consists of 3 main Exercise Sub-Categories and I believe each should be trained at every level of development. They are Gastrocnemius Strength, Soleus Strength and Plyometric or Reactive Strength. Unique to this entire training system, the Calf Category and it’s Sub-Categories lay out progression of muscle contraction type. Gastrocnemius and Soleus Strength Categories progress via Dynamic Endurance (concentric-eccentric), Isometric, Eccentric. The Calf-Plyometric Sub Categories progress via anticipated achilles tendon load and can be used to plan appropriate ankle plyometric training programmes.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

PROGRESSION-REGRESSION LADDER

Seated Calf Raise (DL)
Seated Calf Raise (DL)
Calf
Corrective
Level: 1
Seated Calf Isometric (SL)
Seated Calf Isometric (SL)
Calf
Corrective
Level: 2
Seated Calf Raise with SL Eccentric
Seated Calf Raise with SL Eccentric
Calf
Corrective
Level: 3
Skipping SL (slow rope speed)
Skipping SL (slow rope speed)
Calf
Challenge
Level: 9
Calf Raise (DL)
Calf Raise (DL)
Calf
Corrective
Level: 1
Calf Raise with SL Eccentric BW
Calf Raise with SL Eccentric BW
Calf
Corrective
Level: 2
Calf Raise (SL)
Calf Raise (SL)
Calf
Corrective
Level: 3
Calf SL Isometric Hold (Smith Machine)
Calf SL Isometric Hold (Smith Machine)
Calf
Fundamentals
Level: 5
Calf Raise with SL Eccentric (Smith Machine)
Calf Raise with SL Eccentric (Smith Machine)
Calf
Fundamentals
Level: 6
Skipping (double foot)
Skipping (double foot)
Calf
Corrective
Level: 1
Skipping (single to single)
Skipping (single to single)
Calf
Corrective
Level: 2
Skipping (high knees running)
Skipping (high knees running)
Calf
Corrective
Level: 3
Skipping Doubles (Slow Rope)
Skipping Doubles (Slow Rope)
Calf
Fundamentals
Level: 4