This plan was originally devised for Olympic skier Luke Sauder. The plan was to build up his calves to serve as a cushion to prevent his knees from reaching severe angles as he glided down the mountain; the plan worked. The problem with growing your calves is that there will be limited ROM in calf movements. Squats, for example, provide a considerable ROM that is easy to vary.
Day 1: High Volume
A1) Seated Calf Raises
A2) Donkey Calf Raises
Exercise B: Standing Calf Raises
B1) Standing Calf Raises:
Day 2: Low-Volume (to be done 48 hours after Day 1)
A1) Triple Drop Standing Calf Raises: 3 x 10-10-10 at a 121 tempo, resting 90 seconds between sets. In other words, three drop sets of the video that we posted above.
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