There is one type of training that can be a game changer if it’s being neglected. Calf training has been practiced for a long time by elite bodybuilders and individuals alike. However, the buck doesn’t stop just there, as athletes or anyone looking to improve some aspect of their health and performance should not neglect this often-overlooked training method. The reality is that anyone can benefit from direct calf work in their training program if a few things are in order.

The Value is in the Calves Disadvantage

I’m sure that if you have been an athlete or worked with athletes long enough then you are aware that a bulk of the initial force will inevitably be distributed on the foot at ground contact during sprinting, jumping, and agility. Thus, it remains vital that not only do you possess proper mobility and alignment function, but you need excessive strength as well to soften the blow. Moreover, if the calf isn’t performing its end of the bargain then the knee and hip have to pick up the slack, which may wear over time.

The key is in the Programming

It’s never enough to just arbitrarily pick some rep range and exercise and expect that you are getting what you should out of the approach. The calves are no exception and need to be treated according to their anatomical design. What I mean here is due to the fact that much of the musculature consists of slow-twitch fiber type, the need for high to ultra-high reps is a must. Not to mention that with a reduced range of motion (i.e. 10-20 degrees) more reps will be ideal for ensuring that adequate time under tension and work is being completed to foster both growth and strength.

The Top 3 Calf Exercises

#1-Hex Bar Calf Raise to Shrug

#2-Bent and Straight Knee Machine Raises

#3-Pogo Jump progressions

Hex Bar Calf Raise to Shrug

This exercise isn’t the most orthodox of varieties but with all things considered it delivers tremendously for athletes in a few different ways. First, it encourages healthy triple extension from head to toe, it trains the extension and lift of the calf, and it encourages proper absorption and deceleration at the foot which will be very commonplace in sports settings.

Technical Tips:

*Begin by standing in a hex bar as you normally would, as if you are performing a deadlift variation. Your feet should be approximately shoulder width, with the outside bars directly next to you.

*From here keep the elbows locked out and drive through your midfoot until you reach a standing position.

*Once in a standing position, keep the elbows locked and extend your foot as if you were performing a normal calf raise.

*After you have reached your full lift begin to shrug your shoulders control the weight back down and repeat for the desired number of reps.

Bent and Straight Knee Calf Raises

These exercises are the classics in calf training and won’t really require much explanation. There are detailed guidelines and visuals with any apparatus that you elect to use so those can be very helpful. Moreover, the machine won’t operate unless you are positioned properly which is a cool benefit of their design.

Pogo Jumps

Pogo Jumps come in many shapes and forms. For example, there are high frequency/low height jumps, high pogo jumps, and banded pogo jumps to name a few.

Technical Tips:
*To make the process of executing a pogo jump properly the main point is to always maintain stiff knees with any variation that you perform. This will guarantee that the calves will be working maximally to elevate your body and not your knees or hips

*Elasticity is the goal with any pogo jump so you build a more powerful stretch reflex and release more energy in the tendons of the foot.