|Calf Development II: Leg Muscle Integration, Vertical Increase, Strength Generation
BodybuildingPro.com Exercise Index Calves 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
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
1. Contract lower abs
3. Which initiates momentum
4. engage muscle groups you wish to use.
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.
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