Tip Pogo – The Ultimate Plyo For Calves Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Pogo – The Ultimate Plyo For Calves Set your calves on fire with this athletic exercise by Justin Parkes December 20, 2018April 26, 2022 Tags Calves, Tips, Training Strength training requires improving your capability to produce force in a given movement. Whereas movement-speed training focuses on improving your rate of force development – that is, how quickly you can use your strength. Remember: power = strength × speed. The heavier the load you're working against, the slower your movement becomes. So consider the principle of specificity. It states that in order to improve your explosive power, you don't just need to do exercises that involve moving against high loads; you also need to do exercises that require you to move at high SPEEDS. And that's where the pogo movement comes in. It's basically a jump performed through the action of the ankle and foot rather than the knees. If you do it right, it'll set your calves on fire. The goal is to move fast with these. They involve very light loads (your body), but they demand that you move at high speed by minimizing ground contact time. But these are easy to mess up, so take a look. Here's what it should and shouldn't look like. Left is good. Right is bad. Minimal ground contact time. Minimal knee flexion (knees over toes). To hit the ground with a more dorsiflexed foot (forefoot up). To hear the "pop" of your feet indicating that they're hitting the ground stiff. To hit the ground in a plantarflexed position (forefoot down) To allow for excessive knee flexion. To hit the ground "soft" – you're not jogging here. This variation will place more emphasis on the lower body. Place your hands on your hips and repeatedly jump pogo style with minimal ground contact time. You should have minimal knee flexion (knees over toes) and be hitting the ground in a more dorsiflexed position. Generally, this drill should be more elastic and rhythmic in nature. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Romanian Deadlift Improved The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you. Legs, Tips, Training Dr John Rusin July 14 Training Tip The Pro-Level Push-Up Push-ups are way too easy for you... unless you do them like this. Training Christian Thibaudeau April 16 Training Tip Dips Rear Delt Flyes Over and Backs Mark Dugdale uses this depletion circuit as part of his contest prep. Bodybuilding, Exercise Coaching, Tips Mark Dugdale February 16 Training Tip High Box Jumps – The New Tide Pod Challenge The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why. Athletic Performance, CrossFit, Tips, Training Nick Tumminello April 25