Seated Calf Raise (DL)
Calf
Corrective
Level: 1
Calf SL Isometric Hold (Smith Machine)
Calf
Fundamentals
Level: 5
Target Action: isometric
Assistance
Kit: Smith Machine
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.
