A variety of exercises — both resistance training and cardiovascular in nature — help you build larger, stronger calves. Over time, as your tendons — the thicker, fibrous tissue that connects your muscles to your bones — will thicken slightly as a result. However, there is no way to significantly increase the size of your ankles, only the strength of the muscles and connective tissue. Consult a health-care practitioner before beginning any strength-training program.
Step 1
Train your calves twice a week with resistance training, resting three days between training sessions. Jump rope the day after you lift weights to train your calves. Run hills the day after you jump rope. You should perform all three types of training twice a week, and rest on the final day.
Step 2
Perform the barbell calf raise. Hold a barbell on your shoulders and stand with your toes on a block of wood. Straighten your ankles until you are standing on your toes, then lower yourself until your heels are nearly touching the ground. Perform this exercise for three sets of eight to 12 repetitions.
Step 3
Execute the single-calf raise. Stand with the ball of one foot on a block of wood, and hold a dumbbell in the same hand. Perform a calf raise by straighten and flexing your ankle. Perform three sets of 10 to 15 repetitions per set for each calf.
Step 4
Do a seated calf raise. Sit on a chair, bench or stool that allows you to sit with your thighs parallel to the floor. Rest a dumbbell or barbell on your legs as close to your knees as you can. Place the balls of your feet on a block of wood. Perform a calf raise by bending and flexing your ankles. Perform three sets of 15 to 20 repetitions.
Step 5
Sit with your heel on a block of wood. Place a light dumbbell on your foot as close to your toes as possible and steady it with one hand. Flex your ankle and attempt to point your toes at the ceiling. Do this for 12 to 15 repetitions per set, and three sets per leg. This strengthens the muscle on the front of your shin and the tendons on the front of your ankle.
Step 6
Jump rope for as long as you can the day after you lift. If you are a novice, just get over the rope in any manner that you can. If you can manage it, land on one foot at a time to force your calves to work harder.
Step 7
Run hills the day after you jump rope. Find a hill as steep as you can, and run up it. Land on the ball of your foot with ever step. Walk back down and repeat as many times as you can.
Tips and Warnings
- Both jumping rope and running hills improve your cardiovascular conditioning and burn fat while training your calves.
- Never bounce out of the bottom of a repetition when lifting This strains the tendons of your ankles.
Things You'll Need
- Barbell
- Dumbbell
- Wooden block
- Jump rope
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Bodyweight Exercises for Extraordinary Strength; Brad Johnson, et al.; 2005
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