Have you ever wondered how sprinters move at such a high speed and also manage to bask in that explosive power during competitions? The simple answer is that they have learned the rudiments of building the sprinter calves. How well the calves are developed has a lot to do with the flash-like speed and the flood of enjoyment that rushes through the bodies of competitive or avid runners when they hit the track (2). Calves assist your quads and hamstrings to move you forward. By implication, trained calves fire your legs with strength and take your running ability to a whole new level.
The calf muscles play a significant role when pushing up a steep hill and descending on the other side. When you are on the move, they act as the gas and brake pedal. Leg muscles are made up of butt and thigh muscles, which are responsible for maintaining balance, whether the body is stationary or in motion.
The hip extensor muscles, including the gluteus maximus, adductor magnus, and hamstrings, hip flexor muscles comprising rectus femoris and psoas major, and hamstrings are some of the essential muscles that must be routinely exercised (3). High-velocity exercises that infuse the muscles with necessary strength are important.
Read More: 7 Day Diet Plan To Lose 10 Pounds For People In A Time Crunch
The critical role that these muscles play in running mechanics is part of the reason why they must be maintained and strengthened for optimal performance. Professor Steve Harridge of King’s College London pointed out that, “To be a great sprinter you need leg muscles that are dominated by fast-twitch muscle fibres because they shorten the muscle quickly and generate power” (5).
To understand why it is necessary to build muscular calves, we first need to zero in on the calf’s benefits for the entire body. The calf is made up of two major muscles, which are the gastrocnemius and soleus. These muscle fibers have very high endurance capacity.
We depend on our calves for support when we’re standing and walking. Contrary to what is popular among gym-goers, the sprinter’s calves need more attention than most parts of the body, although it may not be the most easily noticeable part of a well-built body. It is like the unsung hero working quietly and continuously for the benefit of the whole body.
Getting bigger calves can be achieved by constant training of the calves for, at least, three days of the week. Some routine workouts to help in building calf muscles include (4):
As the name signifies, this exercise works on both the calves’ internal and external portions by putting proportionate pressure on them during the training. The process of achieving this is explained below:
Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
The cliffhanger stairs is quite different as it does not make the lifting of the heels visible. It involves working up and down the stairways without allowing the back of the feet to contact the floor, like a ballerina but not on tiptoes.
It may be challenging to maintain this pose initially; hence it is advisable to use the stair rails for support. However, the weight of the body should not be carried by this support. The weight should be naturally carried by the legs.
Depending on how long the stairway is, you should walk up and down the stairs for 60 seconds. This should be repeated five times with a relaxing time of 30 seconds in between every 60 seconds. The whole routine should not take less than 10 minutes.
This workout to grow a healthy calf requires the use of a machine. It works solely on building the soleus muscles of the calves. Here is how to go about it:
In most circumstances, women do not appreciate excessively bulgy calves. They usually want their processes of building calf muscle to yield finely shaped and impressive calves, which will look gorgeous in a stunning pair of heels.
Therefore, it is not difficult to understand that the workouts involved in building most female olympic sprinter calves may be slightly different from their male counterparts. Most sprinters train for a strong calf to improve their endurance and running capacity (1). Some of the workouts recommended in achieving a stunning female calf are:
BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off you energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
The workouts to make your leg muscles pop require as much energy and commitment as needed in training other muscles of the body. To really work on the sprinter calves, you’ll need to stock up on unwavering dedication and determination. To have that boost to work on your calves harder, alway keep in mind that they play a paramount role in supporting virtually your every basic movement (sitting, standing, walking and the list goes on).
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!