Calf Development II: Leg Muscle Integration, Vertical Increase, Strength Generation

Calf Development II: Leg Muscle Integration, Vertical Increase, Strength Generation

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This is part II from "Are you Training Your Calves to Break Your Ankles"

Once you have developed your platform, all your power is now focused and no longer compromised by rolling off to the side on either foot. The key now is to integrate all connective muscle tissue in the leg, with the abs and glutes. The following exercise is called a CALF SQUAT and is performed on a 2x6 board. You already know the 3 position calves. The important thing now is your impetus of movement and generation of strength to facilitate a verticle, to hurdle, jump, or forward movement with maximum power. To initiate this and the Calf squat you must engage the pyramadalis muscle first ( anterior muscle to the rectus abdominus in the pelvic region). To find it lay on your back , knees bent, feet flat on the floor close to your butt and press your lower back to the floor and exhale. Your hips should come toward your face. You have in this movement changed your center of gravity from your shoulders to your hip flexors and increased your power multifold. You will need to do the same thing standing up. 4 steps to movement, center and power:

1. Contract lower abs
2. Exhale
3. Which initiates momentum
4. engage muscle groups you wish to use.

Calf Squats:

With the ball of your feet on the 2x6 board and knees bent and feet straight. You begin the exercise by contracting your lower ab , keeping your lower back straight and not arched, exhale and keeping your knees bent, raise your heels coming up onto your platform, all 5 toes and the ball of your foot solidly placed on the board. From this position press up unbending your knees and flex your adductors foward and gluteus as high as possible. Stay on your platform heels up maintain flex in your adductors and glutes inhale and bend your knees to original position then lower your heels and begin again. Do this in all 3 positions, feet straight, toes together, and heels together. * See "are you developing your calves to break your ankles"

Your verticle should increase by 6 inches. Hurdlers will straighten out their line. Just be sure your movement up or foward is initiated by the lower ab and that you exhale to jump or hurdle. This will also increase muscle development in your hip flexors.

I hope this helps.
Masterdel

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