Killer Calf Workout

Good Shot of Gastrocnemius

Closer Look at Calves

The lower legs are composed of a complex network of muscles.  Most of them work to flex the ankle in various directions.  Almost all sports involve some use of calf muscles.  Even everyday walking and standing involves heavy use of calf muscles.  Everyone looks better with well-developed calves.  A female client of mine with wicked calves is often flattered by the question "Are you a dancer?"

Musculature of Lower Legs

Training Calf Muscles

There are two really good calf exercises that everyone needs to know about:  the Standing Calf Press and the Seated Calf Press.  Both are pictured below.  Standing Calf Press focuses on Gastrocnemius (pictured above).  Seated Calf Press hits Soleus (also pictured above).

Standing Calf Press

Standing Calf Press

This exercise hits the Gastrocnemius muscle because of the extended position of the knee.  This muscle responds well to higher reps.  Try 3-5 Sets of 15-20 reps.  You will definitely feel the burn.  Just walk it off between sets.  Keep your back straight and your knees locked throughout.  Don't bounce.

Seated Calf Press

Seated Calf Press

Seated Calf Press hits the Soleus muscle because the knee is flexed.  Go with high reps for this exercise too.  There's a funny phenomenon with this exercise - most peoples' legs shake when they do this exercise.  Feels weird but does no harm.  You'll get a good burn from this exercise too.  I like to superset Seated and Standing Calf Press.  Meaning I do one set or one exercise and then one set of the other and keep alternating.  This lets one muscle recover while the other is being blasted.

Dynamic Calf Training

Barefoot Sand Running

Normal running or even better running barefoot in deep sand really pumps the calf muscles and the deeper flexor muscles.  Ice skating is a great calf workout (especially skating backward).  For fun try a mini-trampoline workout for calves.  Just bounce away for 8-10 minutes.

Killer Calf Workout

4 Sets of 15 Reps on Standing Calf Press supersetted with:
4 Sets of 15 Reps of Seated Calf Press

Stretching Calves

Static Calf Stretch

Find a set of stairs of suitable substitute.  Place the ball of one or both feet on the edge of the surface and allow your body weight to push your heel(s) toward the floor.  I hold the stretch for about 10 seconds and repeat twice.  Some people advocate holding a static stretch for 20 seconds...golgi tendon...blah blah...whatever...I'm too ADHD for that.  5 seconds or 10 or 20...Do your static stretching at the end of your workout.  At the end of the workout your muscles are thoroughly warmed-up and flushed with blood.  Stretching makes for a good cool-down phase.

Working Tibialus Anterior

I'll discuss this in a future post - stay tuned.

Tom

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