reckonerPogo hop
Small, quick hops in place, off the balls of your feet with your knees nearly straight. The ankles do the work, and each landing turns straight into the next hop. Think quiet and quick, not high.
Small quick hops, off the balls of the feet.
- Pattern
- Calf
- Trains
- Calves
- Kit
- Bodyweight
- Loading
- Your own bodyweight
- Reckoner prescribes
- 3 sets of 10 to 15 reps at RPE 8
- Progression step
- Nothing to add, so the sets climb instead
- Skill
- Simple to learn
- Recovery cost
- Very low
- Not prescribed if you have declared
- Ankle
Muscles worked
How to do it
Stand tall on a firm floor
Feet hip width apart, weight on the balls of your feet, arms relaxed at your sides. A firm floor lets you rebound quickly, which is the point.
Knees nearly straight
Keep a small bend in your knees and leave it there. The spring comes from your ankles, not from bending your legs.
Hop a few inches
Push off the balls of your feet and hop a few inches up. Land on the balls of your feet, heels a little off the floor, ready for the next hop.
Leave the floor straight away
As soon as you land, hop again. The quick turnaround is the exercise. Count each landing as a rep.
What goes wrong
Landing on the heels
Settling onto the heels feels like a rest between hops. It means the ankles have stopped springing. Stay on the balls of your feet.
Bending the knees to get higher
Higher hops feel like harder work. Deep knee bends turn it into a squat jump. Keep the knees nearly straight and the hops small.
Loud landings
A loud hop can feel powerful. Noise means you are crashing into the floor. Land quietly and keep the rhythm.
How Reckoner progresses this lift
Six weeks of this lift, run through the real engine. Nothing below was typed in: the prescription, the decision and the sentence beside it all come from the same code that writes your week.
| Week | Prescribed | What it did |
|---|---|---|
| 1 | 3 x 10 | More reps 10 → 11 repsYou finished every set with three reps left in the tank (RPE 7) and room left in the range, so the reps climb before the load does. |
| 2 | 3 x 11 | More reps 11 → 12 repsYou finished every set with three reps left in the tank (RPE 7) and room left in the range, so the reps climb before the load does. |
| 3 | 3 x 12 | More reps 12 → 13 repsYou finished every set with three reps left in the tank (RPE 7) and room left in the range, so the reps climb before the load does. |
| 4 | 3 x 13 | More reps 13 → 14 repsYou finished every set with three reps left in the tank (RPE 7) and room left in the range, so the reps climb before the load does. |
| 5 | 3 x 14 | Deload 40% of sets offFive weeks of building, then one week lighter. About 40% of the sets come off. The load holds and your reps stay where you earned them, so you keep the strength and lose the fatigue. |
| 6 | 2 x 14 | More reps 14 → 15 repsYou finished every set with three reps left in the tank (RPE 7) and room left in the range, so the reps climb before the load does. The lighter week is over, so this is back to three sets. |
Real engine output, not an illustration. Every row was produced by running the engine itself when this page was generated.
The full rule, and why the reps move before the load does, is in how Reckoner decides to add weight.
Questions people ask
What do pogo hops train?
The calves and ankles, working fast through a short bounce. Reckoner counts them for the calves.
How do I count them?
Each landing is a rep. Stop the set when the hops stop being quick and quiet.
Will Reckoner put this in my plan?
Not by itself. Hops are a choice, so the engine never chooses them for you. Choose it in the lift picker. Ankle is recorded against it.
Similar movements
Reckoner has no other movement in this swap group.