Does Doing 1000 Calf Raises A Day Make You Jump Higher?

Summary

This video script dispels the myth of doing a thousand calf raises daily for increased jumping ability, emphasizing the importance of calf muscles in triple extension for jumping. It suggests periodized training with exercises like seated calf raises for Soleus and extended knee calf raises for gastrocnemius. The speaker advocates for high-intensity, heavy loads, and a focus on explosive strength, recommending athletes aim for three times body weight in calf raises. The script also advises on the integration of plyometrics for further calf muscle development.

Takeaways

• 🏋️‍♂️ High-volume, low-intensity calf raises are a myth for improving jumping ability; instead, focus on strength and explosiveness.
• 🦵 Calves play a crucial role in triple extension, which is essential for jumping and sprinting, by providing stability and force.
• 💥 The gastrocnemius and soleus are the primary calf muscles to target for enhanced jumping performance.
• 🧘‍♂️ Seated calf raises are effective for targeting the soleus muscle, while any calf raise with a fully extended knee targets the gastrocnemius.
• 🏋️‍♀️ Utilize periodization principles in training to progressively increase intensity and load, starting from high volume and low intensity.
• 📈 Aim for a high rate of perceived exertion (RPE) during calf raises, around 7 or 8 on a scale where 10 means no reps left.
• 🔢 Incorporate plyometrics into training to further target the gastrocnemius and soleus muscles, including exercises like depth jumps and sprinting.
• 🤸‍♂️ Athletes should aim to perform calf raises at three times their body weight on a Smith machine for double legs or 1.5 to 2 times body weight for single leg raises.
• 🔄 Understand that the calf muscles may not be loaded as heavily in weight room multi-joint movements, necessitating more sets per week for adaptation.
• 🚫 Dispel the myth of doing a thousand calf raises a day, which is not an effective method for increasing jumping height.
• 💡 Sign up for THBStrength.com for more insights into proper training techniques to improve jumping ability.

Q & A

Why are calf raises commonly associated with improving jump height?

Calf raises are associated with jump height because the calves are prime movers in the triple extension phase of jumping, which involves the synchronized extension of the hip, knee, and ankle.

What is the myth about calf raises that the speaker in the transcript is debunking?

The myth is that doing a large number of calf raises every day, such as 100 to a thousand, is necessary to improve jump height, which the speaker claims is completely wrong.

What is triple extension and why is it important for jumping?

Triple extension refers to the simultaneous extension of the hip, knee, and ankle, which is crucial for projecting the body across space during activities like sprinting and jumping.

What muscle groups are primarily targeted for improving jump height according to the transcript?

The gastrocnemius (gastroc) and the soleus are the two main calf muscle groups targeted for improving jump height.

What are the recommended exercises to strengthen the soleus and gastroc muscles?

Seated calf raises are recommended for targeting the soleus, while any calf raise with the knee completely extended is suitable for targeting the gastroc.

What is the significance of periodization in training for jump height?

Periodization is used to progressively increase the strength and explosiveness of the calves over time, ensuring that training is structured to achieve the goal of jumping higher.

What is the rate of perceived exertion (RPE) and how is it used in calf raise exercises?

The RPE scale is a subjective measure of how hard one is working, with 10 meaning no reps left and 9 meaning one rep left. In calf raise exercises, it is recommended to work at an RPE of around 7 or 8 to be specific to jumping higher.

How does the inclusion of plyometrics in training affect calf muscle development?

Plyometrics, such as depth jumps and sprinting, add another load that targets the gastroc and soleus muscles, which can complement the strength gains from calf raise exercises.

What are the strength standards the speaker suggests for athletes regarding calf raises?

The speaker suggests that athletes should aim to do three times their body weight on double leg calf raises on a Smith machine, or 1.5 to 2 times body weight for single leg calf raises.

Why is it important to have more sets per week for lower leg training?

More sets per week are important for lower leg training because the lower leg muscles may not be loaded as effectively in weight room multi-joint movements, and thus require more frequent stimulation to adapt and grow.

What is the final message of the transcript regarding the effectiveness of doing a thousand calf raises daily?

The final message is that doing a thousand calf raises daily is not an effective method for improving jump height and suggests that people should instead focus on proper training techniques and periodization.