Q: hi mike, great site, could you give me some calf excercises please, I want to be able to safely get to lifting 200kg on my calves, I'm only on 150 :(

A: If you just want to do standing calf raises with 200kg, then that's the exercise you need to perform. I don't think there're any established calf raise-specific strength programs, but the general strength training principles should apply... You need to do calf-raises with heavy weights (80-90% of your max), you should NOT reach failure on any set (this is key and may be counter-intuitive to you) -- instead stop all sets 2-3 reps short of failure, you should allow 3+ minute rest after each set, and you should do calf raises 3 times/week 3-4 sets each time.

This program should increase your strength nicely (though the jump from 150 to 200 is a lot and I can't promise that much improvement quickly). As your strength improves, raise the weight while staying in 80-90% weight range and 2-3 reps short of failure on each set.

If you want to increase the power of your calves for dynamic movements such as high jump, then the program you should follow needs to incorporate plyometrics. Unfortunately plyometrics is a fairly complex exercise topic for which I don't (yet) have a section on this site. For very very basic intro to plyometrics check out middle part of my answer to http://www.mikesfitness.com/content/speed-is-a-problem-for-soccer . You can hopefully find some more info on plyometrics by searching the web. In general, remember that plyometrics are quite stressful on your body and its better to do less of them than more.