Calf Progression
The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Begin based on strength test results and continue as instructed.
Note: Gains during the first 2 weeks come primarily from increased nerve stimulation to the muscle, while true muscle changes happen in 4-6 weeks. Factors that also influence gains are sleep, nutrition, recovery days, age, body type, and intensity of exercise.
Progression 1:
Begin here if you were only able to complete <5 reps for the Single Leg Calf Raise Test.
Double Leg Calf Raises: 3 x 12 repetitions (slowly). Start with your feet shoulder-width apart, and begin by coming up on your toes with your knees straight throughout the entire motion. You should feel the muscles in the back of your calf working.
Continue to Progression 2 when you are able to complete the sets with relative ease, proper form, all the while feeling your calf muscles well activated.
Progression 2:
Begin here if you were only able to complete 5-10 reps for the Single Leg Calf Raise Test.
Double Leg Calf Raises (With Weight): 3 x 12 repetitions (slowly). Start with your feet shoulder-width apart, and begin by coming up on your toes with your knees straight throughout the entire motion. You should feel the muscles in the back of your calf working.
Continue to Progression 3 when you are able to complete the sets holding weights (i.e. minimum of 30% of your body weight added) with relative ease, proper form, all the while feeling your calf muscles well activated.
Progression 3:
Start here if you performed 10-15 reps for the Single Leg Calf Raise Test.
Double Leg Calf Raises (On Step): 3 x 12 repetitions. Standing with the balls of your feet along the edge of a step, raise up on your toes as high as you can without bending your knees. If this is too easy then add weight to the routine. Avoid leaning forward or bending your knee throughout the exercise.
Continue to Progression 4 when you are able to complete the sets with proper form, including weight (30% of body weight added), and feel the muscle activation in your calves.
Progression 4:
Start here if you performed 15-20 reps for the Single Leg Calf Raise Test.
Single Leg Calf Raises: 3 x 12 repetitions (each leg). Stand on one leg while using your fingers to support yourself against a wall. Come up on your toes as high as you can and then come back down, keeping your leg straight the entire time. Avoid leaning into the wall for additional support.
When you are able to do the sets with relative ease and proper form, then continue to Progression 5.
Progression 5:
Start here if you performed 20-25 reps for the Single Leg Calf Raise Test.
Single Leg Calf Raises (With Weight): 3 x 12 repetitions (each leg). Stand on one leg while using your fingers to support yourself against a wall. Come up on your toes as high as you can and then come back down, keeping your leg straight the entire time. Avoid leaning into the wall for additional support.
When you are able to do the sets with relative ease and proper form, added weight (30% of your body weight) then continue to Progression 6.
Progression 6:
Start here if you performed 25+ reps for the Single Leg Calf Raise Test.
Single Leg Calf Raises (With Weight, On Step): 3 x 12 repetitions (each leg). Stand on one leg with the balls of your feet on the edge of a step. You can hold weight in either hand. Come up on your toes as high as you can then slowly back down, keeping your leg straight the entire time, and repeat. Avoid leaning forward into the wall for support. Add at least 30% of your body weight to increase the load on each calf.