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  1. #11
    Trident is offline Junior Member
    Join Date
    Oct 2012


    I really like the CC2 progression for calfs. It hasn´t grown significantly yet (still on step 1) but it has helped me stabilize my ankle joints a lot and I feel how the whole limb becomes much more stable.

  2. #12
    DTris is offline Senior Member
    Join Date
    Nov 2009
    Dayton, OH


    I haven't tried the CC2 progression but it looks good. I noticed an impact on my calves from running in my vibrams though. The outside and inside of my lower legs used to always get sore from running in my vibrams when I first started. Sprints, hill runs, and jump rope are also good.

  3. #13
    scilla is offline Senior Member
    Join Date
    Nov 2008


    Quote Originally Posted by Wolfeye View Post
    You could do calf raise in a full crouch. It was in that Dirty Dozen article that Paul Wade did a while back (it wasn't in the book, though). Either way, you hold on to something so you don't fall back, maybe do it on the edge of a stair for extra range of motion, and then on one leg (a backpack with plates in it would work for adding weight to it). Jumping helps, too. People run barefoot or minimalistically for that, but I don't know if it works. Not sure if it just lowers the weight gradually, or springs up, or what. Feels like it does something, though.

    The exercise described by Coach Wade is better done slowly because it works the soleus-the big muscle under the gastroc-, which is a slow twich fiber muscle. Better slowly and full ROM, if possible (on the edge of a stair, as Wolfeye says)
    Running barefoot or in minimalist footwear works the lower leg much more than shod. Also jumping rope barefoot. And my favourite one: forward and backward sled
    And never neglect the tibialis-the muscle in the front of the shin which raises the toes. Simply raise the toes, spread them wide apart for reps or hold them that way for time. I have found that running barefoot and pistols help a lot with these.
    Hill sprinting, another good option.
    If you are good at biking, go out for a 100 kilometer ride. I haven't tried (I suck at bike riding), but I know the case of a bodybuilder with your same problem who made his calves literally explode into full growth by riding for 100-150 kilometres three times a week.

  4. #14
    postandspread is offline Senior Member
    Join Date
    Mar 2011


    Interesting opinion at

    It brings up two points that don't seem to be usually mentioned in connection with calf training. I don't know how valid they are. From the post:

    "Calf raises done correctly, (i.e. rolling onto the big toe) will strengthen the arch of the foot over time. Do them incorrectly (rolling to the outside or pigeon toed) and you will eventually weaken the arches."

    "The calves must be balanced with the muscles on the front of the lower leg, to avoid the annoying and often painful condition known as shin splints."

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