I'm a bit surprised that I don't see more posts about jump roping in bodyweight fitness circles, it's very inexpensive, purely a bodyweight exercise, and has a lot of benefits for coordination, balance, and cardiovascular fitness. It's also quite fun and allows for a lot of variety. They were a staple of my training during my (brief and miserable) career as a high-school wrestler as well as one of my more aggressive cuts after a bulk phase. Prepare to be humbled, jump roping is a surprisingly intense conditioning workout. The soleus is primarily engaged in bent leg variations, and is more slow-twitch muscle dominant than the gastrocnemius. This means bent leg variations often give better results by slightly emphasizing volume over the intensity of the load. Ex: A set of 4x10-12 reps of bent leg calf raises. The kettlebell jerk is not a bodyweight exercise, but it is my favorite one for explosive calf training. I love it because it can be a way to safely and effectively add load to your explosive movement. You can load it with a single kettlebell/dumbell, or use a pair. The jerk has similar benefits to jump roping if trained for high enough reps, which is very possible, considering the jerk for reps is an event is kettlebell sport: https://youtu.be/-4ldxK0eheM Now, for the eccentric (Negative) portion of the exercise, avoid overstretching as this can be stressful on your joints and tendons. But, make sure to get a good contraction on the positive portion of the exercise. 2. Double-Leg Standing Calf Raise

This promotes muscle hypertrophy and strength in the calves as well as the quadriceps, hamstrings, and glutes. Below are three calf raise variations that you can perform to isolate the calf muscle directly. You can also add in single-leg variations of any of the below movements. Smith Machine Calf Raise But the biggest benefit perhaps is that you don’t have to worry about balance or stabilization. You’re in a fixed position and only have to focus on the actual movement. ( 3)The calves are fatigue-resistant muscles due to carrying around the weight of your body all day. You will have to work hard to fatigue them using methods like myoreps (see the Renaissance periodization article above), occlusion and short rest times. For direct calf strength, start by performing 3 – 5 sets for 5 – 10 reps within a full range of motion.

Stronger ankles can improve your ability to grow bigger calves, improve sports performance, and keep you training more consistently. The calves work to support ankle stability and knee stability, making direct calf training a smart idea for functional fitness athletes, runners, or anyone else who may be susceptible to ankle sprains and injuries. If you want to train at high frequency (4 or more days/wk), rotate variations of each exercise to prevent localized wear and tear. Ex: 2 straight leg variations and 2 bent leg variations.Some people naturally have big calves. If you’re not one of them, don’t give up. You can still make good progress on what nature gave you by working your calves with a variety of rep ranges and angles. For the exercise squat down to parallel or slightly lower and lift both heels until they’re holding up your body weight. Do this for reps as you would any other calf raise exercise. Training Frequency/ Resistance Loads Bands are an incredible tool which is used by athletes, bodybuilders, and even regular gym goers because they’re simple, cheap and effective. lb. capacity: This tool is heavy-duty. It weighs about 15 pounds and the two pieces fit nicely together. The entire piece is durable and stable. It does not shift or wobble when using. This is a product that should last many many years. Myerson MS. The gastrocnemius, an issue of Foot and Ankle Clinics of North America. Elsevier Health Sciences, 2014.

The benefits of the single-leg calf raise are that you develop stabilization, balance, unilateral function, and you can improve muscular imbalances. ( 4, 5) https://www.youtube.com/watch?v=FtD0qv9P7O0 Video can’t be loaded because JavaScript is disabled: Donkey Calf Raise (https://www.youtube.com/watch?v=FtD0qv9P7O0) The amount of stress placed on your calves is a big benefit of this exercise and it’s possible with a minor variation of your body position. Adding instability by using a gym ball means your calves are forced to work harder to stabilise your entire body. Rest your head and shoulders on a gym ball, with your knees bent at 90° and your feet flat on the floor. Your body should form a straight line from knees to shoulders. Push up onto your toes and hold for a two-count before lowering. Single-leg calf jump Are you going to be carrying this in your bag to a commercial gym or fitness center? If so, you will want a relatively light and compact item, even if you are only using it once or twice per week. If this is for a home gym, then this obviously isn't a big deal. How to use

More about Calf Raises

Stretch your heels heels on a raised surface. Leaning forward like this puts your calves into a position of worse leverage, adding to the difficulty. Load bands and weight at the hip. For bent leg variations, get into the same position and bend the knee. To bring up your calves, start by increasing your training frequency. Work up to sessions 3 – 4 times per week, aiming to hit up to 20 sets overall. Your rep ranges can vary between 5 – 10, 10 – 20, and up to 30 reps per individual set. Start on the lower end of the volume, assess your ability to recover, and work up from there. To Increase Strength and Power