The program itself requires daily or near daily repetition, you can do it 5 days a week minimum, but 6 or 7 days is better.
Prepare to hurt, the DOMS from this can be pretty significant but you have to work through them, as the sets progress each day you’ll find that the DOMS does ease off, if you stick to it for at least a few weeks you’ll find the DOMS disappear and you’ll free up massively.
3 x 90s calf stretch
3 x 72 pulses
Optional: 1 x 36 pulses in the morning
It’s important with the calves to do 1 set in each direction (foot pointing inwards, pointing forwards and pointing outwards) to hit all the different heads and angles of the gastroc and soleus.
The pulses should be done at between 40-60 beats per second, there is a temptation to hit it hard and fast to get it over as soon as possible, but you need to learn to find the balance between being able to generate just enough momentum to reach new ranges, and being able to accumulate time in that end range.
The 36 pulses in the morning are for those who want to speed up the already fast gains that you’ll get from this and are fully worth the effort, if you can endure them.
To ease your suffering it will really pay to do the Kit Laughlin calf rolling at least twice a week. Stick to it and thank me later, it really is indispensable
Good luck and have fun training with ballistics, as well as freaking out the more neurotic amateur coaches in the gym. Make sure to show your progress using #emmetlouis and taggin @emmetlouis on Instagram. I look forward to seeing your progress.