Notes
Phase1: Slow heavy resistance (Length - TDB. I can move to plyometrics when I can single calf raise about half my body weight - 35 kilos):
1. Standing single leg calf raise – 3 sets of 10-12 reps with 60-90 sec minute rest. (3 seconds up and 3 seconds down.) Last set 30kg, 8 reps. I am maxed out with 30kg. I was struggling to hold the weight with my hand.
2. Seated single leg calf raise – 2 sets of 15 reps with 1 min rest. 40kg.