Your calves are made up of two major muscles -- the soleus, or lower calf muscle, and the gastrocnemius, or upper calf muscle. Strong calves can enhance your running and jumping ability and also enhance ankle-joint stability. Perform this workout twice a week on nonconsecutive days. Warm up before working out by performing some light cardio and dynamic stretches, and cool down with more cardio followed by static stretches.
Seated Calf Raises
Seated calf raises emphasize your soleus. This muscle is especially active when you flex your feet toward the soles or extend your ankle with your knees bent. The seated calf raise is performed using a seated calf raise machine. Sit on the machine and place your feet on the edge of the footplate so that the balls of your feet are on the edge and your heels are in free space. Place the leg pad across your lower thighs, just above your knees.
Press down through your toes and lift your heels, and release the weight holder so the force of the weight is now on your thighs. Lower your heels as far down toward the floor as you can and then press back up onto your tiptoes. Continue to raise and lower your heels for the duration of your set. On completion, reset the weight, and take your feet off the foot plates. Rest a moment, and repeat.
Standing Calf Raises
This calf raise variation focuses on your gastrocnemius, or upper calf muscle. While this exercise can be performed using free weights, your calf muscles get a much more effective workout using a standing calf raise machine. Stand on the foot plate so that the balls of your feet are on the edge of the plate and your heels are clear.
Place your shoulders beneath the shoulder pads, and stand up straight. Keep your legs rigid and your abs tight throughout your set. Lower your heels as far below your toes as your ankle flexibility allows, and then rise up onto your tiptoes.It may help to imagine you are trying to peek over a high wall. Continue raising and lowering your heels for the duration of your set.
Goose Steps
This unusually named exercise was popular with old-time strength trainers before the invention of calf raise machines. It is an effective way to work your calves using a minimum of equipment. Hold a heavy dumbbell in each hand and rise up onto your tiptoes. Once you have established your balance, walk around your training area without lowering your heels to the floor. When you can no longer keep your heels elevated, take a short rest and then repeat. This exercise can also be performed with a barbell across your shoulders.
Ankle Jumps
To perform this exercise, stand with your feet together and your knees slightly bent. Using your calves as opposed to your thigh muscles, jump in place. Try to keep your weight on the balls of your feet, and do not allow your heels to touch the floor. Perform as many repetitions as your can. Once your heels begin to drop, take a moment's rest and then repeat. Make this exercise more demanding by hopping on one foot.
Sets, Reps and Tips
To increase your calf muscle endurance, perform two to three sets of 15 to 20 repetitions of each exercise, and rest for 30 to 60 seconds between sets.
For muscle growth, perform three to five sets of each exercise for six to 12 repetitions per set. Rest 60 to 90 seconds between sets.
Strive to lift more weight or perform more repetitions on a week-by-week basis.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Dinosaur Training: Lost Secrets of Strength and Development; Brooks D Kubik; 2006
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
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