Drop Jump

Calf
Mastery
Level: 11
Target Action: Shock
None
Kit: Body Weight
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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.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

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 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
Double Unders
Double Unders
Calf
Fundamentals
Level: 6
Double Foot Ankle Hops
Double Foot Ankle Hops
Calf
Fundamentals
Level: 4
Double Foot Reverse Ankle Hops
Double Foot Reverse Ankle Hops
Calf
Fundamentals
Level: 5
Seated Calf Raise (SL)
Seated Calf Raise (SL)
Calf
Corrective
Level: 2