Skipping SL Alternates

Skipping SL Alternates

Calf
Challenge
Level: 7
Target Action: Reactive
None
Kit: Skipping Rope
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.
The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.

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
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 Raise (Smith Machine) DL
Calf Raise (Smith Machine) DL
Calf
Fundamentals
Level: 4
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
Skipping Single to Double Unders
Skipping Single to Double Unders
Calf
Fundamentals
Level: 5