Exercises to build muscular strength and endurance in calves
chelski24
Question:
Asked by chelski24 - 2 answers - 2 years 43 weeks ago
Exercises to build muscular strength and endurance in calves
I am a triathlete, training for sprint/ olympic distance races. I have identified that the muscular strength in my calves when running is one of my main weaknesses. Which is why it would be useful to have some advice on what exercises I should do to get this porblem sorted.
Tags: Tagged in Distance Running, Running, Triathlon, Biomechanics, Exercise, Endurance & Strength Training
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I would try calf raises and leg press in the gym. You should try both seated and standing calf raises. If you're looking to improve your running strength, then you should start by performing sets of high repetitions at a low weight to avoid injuries. The leg extension is also a good exercise that will help you on the bike. Good luck with your racing.
Strengthening exercises for calf muscle (triceps Surae)
Prior to the exercise warming up is necessary to avoid injuries and to have a best results. And after Exercising cool down is necessary by stretching. to have best results. This is a must.
If there any pain after exercising apply ICE in the pain spots.
1. Push against resistance band
Exercise Technique
This is a gentle exercise to start with. Hold a loop of resistance band and use it to apply resistance as the foot is pointed away (plantar flexed).
Start with just 3 sets of 10 once a day and build up to 3 sets of 20 three times a day. If it does not hurt the next day then increase the load. You may find with this one you can increase the resistance quite quickly.
2. Balanced Heel Raise
Exercise Technique
•Stand with both the foot on the floor.
•Without changing the position of the foot, slowly rise up on the toes off the ground. Hold a few seconds.
•Slowly lower to the starting position
•Do the desired number of repetitions.
Do one or two sets of 12 to 15 repetitions.
3. One Legged Calf Raises with support
Exercise Technique
•Stand with the ball of the right foot on the floor. Hold the Chair for suppurt lightly.
•The heel is flat on the floor. This is the starting position. (Other leg off in air already)
•Rise on the ball of the foot as high as you can go.
•Slowly lower to starting position and repeat.
•Do the desired number of repetitions. Switch to the other side.
For toned defined calf muscles without bulk, choose a weight that is light enough to fatigue the muscle in fifteen to twenty repetitions. Do one to three sets. For increased muscle mass, choose a weight heavy enough to fatigue the muscle in eight to twelve repetitions. Do one to three sets.
4. One Legged Calf Raises with step bench
Exercise Technique
•Stand with the ball of the right foot on the edge of a sturdy step bench or stable block of wood.
•Lower the heel just a little below the edge until you feel a slight stretch in the calf. This is the starting position.
•Rise on the ball of the foot as high as you can go.
•Slowly lower to starting position and repeat.
•Do the desired number of repetitions. Switch to the other side.
For toned defined calf muscles without bulk, choose a weight that is light enough to fatigue the muscle in fifteen to twenty repetitions. Do one to three sets. For increased muscle mass, choose a weight heavy enough to fatigue the muscle in eight to twelve repetitions. Do one to three sets.
5. One Legged Calf Raises with dumbbell
Exercise Technique
•Stand with the ball of the right foot on the edge of a sturdy step bench or stable block of wood. Hold the dumbbell over the right shoulder. Hold the wall lightly.
•Lower the heel just a little below the edge until you feel a slight stretch in the calf. This is the starting position.
•Rise on the ball of the foot as high as you can go.
•Slowly lower to starting position and repeat.
•Do the desired number of repetitions. Switch to the other side.
For toned defined calf muscles without bulk, choose a weight that is light enough to fatigue the muscle in fifteen to twenty repetitions. Do one to three sets. For increased muscle mass, choose a weight heavy enough to fatigue the muscle in eight to twelve repetitions. Do one to three sets.
6. Standing Calf Raise with Machine
Exercise Technique
•Stand with the balls of the feet on the edge of a standing calf machine. Keep the feet parallel and hip-width apart with the knees slightly bent.
•Make sure the pads are comfortably positioned on the shoulders while grasping the handles lightly.
•Lower the heels just a little below the edge until you feel a slight stretch in the calves. This is the starting position.
•Rise up onto the balls of the feet as high as you can go.
•Slowly lower to starting position and repeat.
For toned defined calf muscles without bulk, choose a weight that is light enough to fatigue the muscle in fifteen to twenty repetitions. Do one to three sets. For increased muscle mass, choose a weight heavy enough to fatigue the muscle in eight to twelve repetitions. Do one to three sets. Note: Do not be surprised at how much weight you can carry because the calf is a powerful muscle.
Prior to the exercise warming up is necessary to avoid injuries and to have a best results. And after Exercising cool down is necessary by stretching. to have best results. This is a must.
If there any pain after exercising apply ICE in the pain spots.
ALL THE BEST FOR YOUR FUTURE. I WISH YOU ALL SUCCESS.