My Favorite HFT routines

The below are some of my favorite high frequency training routines 

HFT for Calf Growth

Schedule: perform the following twice-daily workouts for two days in a row followed by a day of rest (2 on/1 off cycle). Continue the plan for one month before taking 5 full days off from calf training.  


Note: Start with your weakest/smallest calf first and perform the following 1A/rest/1B/rest sequence three times. Then perform the same sequence for your other calf. It's imperative that you do these workouts barefoot for maximum motor unit recruitment.

AM Workout

1A) Single leg hop with body weight for 10 reps

Key points: Jump as high as possible, minimize your landing time, and keep knee flexion to a minimum each time you land.

Rest 5 seconds

1B) Single leg standing calf raise for 3 sets x 5 second hold with 5 seconds rest between each rep

Description: While standing on one leg, perform a single calf raise and hold the peak contraction for five seconds by pushing through your big toe. It's essential that you squeeze your calf as hard as humanly possible — try to get it to cramp. After five seconds of contraction, rest for five seconds and then repeat the contraction/rest sequence two more times (be sure to rest 5 seconds between each rep). 

Rest 60 seconds and repeat 1A-1B two more times before switching to the opposite leg

PM Workout

A) Standing double-leg body weight calf raise to failure

Explanation: In the evening, or at least six hours after your first workout, perform one set of calf raises with both feet at the same time (double-leg standing calf raise). Perform each rep as fast as possible and don't pause at any point of the movement, just crank out as many double-leg standing calf raises in one set as you can. Do these calf raises off the edge of a step to achieve a full range of motion.

B) Calf stretch for 2 x 30 seconds with each leg

Description: Stand on the edge of a step with your right leg and let your calf maximally stretch. Hold the stretch for 30 seconds and repeat with the left calf. Repeat the stretch with both legs one more time.

Arms
1. Neutral grip Pull-up:
Perform 10 sets of 3-5 reps while alternating it with a chest or triceps exercise. 


2. Palms-up Barbell / Dumbell Row:
 Perform 10 sets of 3-5 reps while alternating it with an exercise for your chest or triceps.


3. Standing Hammer Curl/EZ bar Reverse Curl: 
 6 sets of 6-8 reps works well. Again, you should alternate each set with an exercise that trains your chest or triceps.