A simple exercise but one that requires a slightly different technique approach to get better development….
The calf muscles are mainly comprised of slow twitch fibres.
They are very resilient.
They respond well when placed under constant tension for large amounts of time.
Checkout the video below for a quick demonstration with key technique points below.
2 Key Technique Points
1. Tempo
- 4 seconds up
- 4 seconds squeeze as hard as possible at the top (25 sec in vid example)
- 4 seconds down
- 0 rest at the bottom
- Repeat
Do this tempo at the start of each leg day for 5-10mins.
Progress by adding a backpack with weight.
2. Squeeze and Stretch
At the bottom stretch the calves right out, this is key.
At the top squeeze as hard as you can for the entire 4 seconds, this is key. (Refer vid to 25 seconds in for example.
If you can beat that strain face you’re onto some good development)
Use a block or books to aid both of these.
Use the TRX for balance, slightly lean back to add the tension to support your body.
You should find that after 3-4 mins you will begin to feel an almighty burn and pump.
Coach Adam
Body Transformation Coach
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