Achillies / Calf injury rehab plan

Author

Tim Pigott

All plans by this Coach

Length

12 Weeks

Typical Week

4 Custom, 2 Other

Longest Workout

0:15 hrs

Plan Specs

fitness beginner intermediate advanced masters strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

This plan is a generic calf strengthening protocol to address Achilles or Calf strength deficits and can form part of your rehabilitation from an injury, or as a protocol to reduce the risk of injury. This plan is designed to be used in conjunction with advice from a qualified health professional such as a Physiotherapist / Physical Therapist / Sports Doctor / Sports Therapist / or similar. You are responsible for seeking professional advice where required.

If you are currently injured the plan may need adjusting to your specific needs, therefore contact your local health professional or purchase the plan with the option of a Skype consultation with myself. The specifics of how to perform the exercises may vary depending on your current injury.

The 4 areas of strength addressed are:
Endurance - low load high reps
Isometric strength - static holds with a heavy load
Muscular strength - high load, low reps
Plyometrics - hopping / jumping/skipping drills.

There are coaching video's to support the exercises are included in the program.

Qries

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:36
Training Load By Week
Average Weekly Training Hours: 00:36
Average Weekly Breakdown

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

0:15:00
Assessment

Firstly identify your specific starting point for this program.

1) calf endurance - how many heel raises can you do (both with a straight leg and a bent leg)?

2) isometric strength - how much load can you take on either a leg press or a squat rack and hold on your toes (% of body weight)?

3) plyometric strength - how many hops / jumps can you do pain free?

This then guides you as to your specific training needs.

Sample Day 2

0:03:00
Isometric hold

A static hold on your toes/forefoot (single leg) with as much weight as you can tolerate (pain score no more than 4/10). Hold for 6x 10seconds (total of 1minute) with as much rest between 10second holds as required.

For adding the resistance use a barbell / squat rack / smiths machine / leg press / or a rucksack with books or bottles of water.

https://youtu.be/gDm_Z8hJ8IA

Sample Day 3

0:03:00
3x 10 heel raises AM

3x 10 heel raises. 3seconds down, 3seconds up. Use a metronome to guide you to the tempo required. take 30-60seconds rest between each set.

Do these while brushing your teeth! Clean teeth = strong calves.

https://www.youtube.com/watch?v=IhvanACigw4

Sample Day 3

0:03:00
3x 10 heel raises PM

3x 10 heel raises. 3seconds down, 3seconds up. Use a metronome to guide you to the tempo required. take 30-60seconds rest between each set.

Do these while brushing your teeth! Clean teeth = strong calves.

https://www.youtube.com/watch?v=IhvanACigw4

Sample Day 4

0:03:00
Isometric hold

A static hold on your toes/forefoot (single leg) with as much weight as you can tolerate (pain score no more than 4/10). Hold for 6x 10seconds (total of 1minute) with as much rest between 10second holds as required.

For adding the resistance use a barbell / squat rack / smiths machine / leg press / or a rucksack with books or bottles of water.

https://youtu.be/gDm_Z8hJ8IA

Sample Day 5

0:03:00
3x 10 heel raises AM

3x 10 heel raises. 3seconds down, 3seconds up. Use a metronome to guide you to the tempo required. take 30-60seconds rest between each set.

Do these while brushing your teeth! Clean teeth = strong calves.

https://www.youtube.com/watch?v=IhvanACigw4

Sample Day 5

0:03:00
3x 10 heel raises PM

3x 10 heel raises. 3seconds down, 3seconds up. Use a metronome to guide you to the tempo required. take 30-60seconds rest between each set.

Do these while brushing your teeth! Clean teeth = strong calves. 
https://www.youtube.com/watch?v=IhvanACigw4

Achillies / Calf injury rehab plan

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