“GUIDE TO BODYWEIGHT STRENGTH TRAINING 2.0 - 1 rep max based bodyweight strength training” is available now at Amazon, Google Play and Kobo. Get it! Amazon Google Play Kobo What's new: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. You will get the following tools: • Training tool which you can us
Training the calves off a step is great since you get a full range of motion and a good stretch at the bottom. In case you don't have a step you can do calf raises on the floor. The downside is that most of the range of motion is missing. Now in order to compensate for the lower range of motion you can do a forward lean calf raise which will increase the range of motion. Lean to a wall and stretch the calves on the bottom position. Now press up and straighten the ankle and hold the top position for at least 1 second. Descend back down to the stretched position.
A calf block or a step is a great tool. But I feel that I can get a better stretch and range of motion with the leaning calf raises.
Calf training progression without a step
Progression for calf raises is a bit different if we don’t use a step. But basically you just replace all the elevated calf raises with the stretched calf raise.
1.Floor two leg calf raise
https://www.youtube.com/watch?v=yZdaBOrwCOg
Stand next to a wall to get some extra support for this exercise. Start each rep from dead stop at the floor and squeeze at the top of the movement.
Work up to at least 12reps before moving to the next exercise
2. Two leg stretched leaning calf raise
https://www.youtube.com/watch?v=PX-8ExAl13k
Lean to a wall so that you get a good stretch on the calves. Press up, short pause at the top and descend back to the stretched position.
Work up to at least 12reps before moving to the next exercise
3. Arm assisted floor one leg calf raise
https://www.youtube.com/watch?v=8Go-QaVHRpQ
When doing single leg raises the load increases a lot compared to the two leg version. Use a table or backrest of a chair and use it as assistance for this movement.
Work up to at least 12reps before moving to the next exercise
4. Floor one leg calf raise
https://www.youtube.com/watch?v=YTXPPFjZQjQ
Stand next to a wall to get some extra support for this exercise. Start each rep from dead stop at the floor and squeeze at the top of the movement.
Work up to at least 12reps before moving to the next exercise
5. Single leg stretched leaning calf raise
https://www.youtube.com/watch?v=8G0n9gAvqRs
Same as the two leg stretched leaning calf raise. Remember to use controlled descends and pause at the top and bottom.
Work up to at least 12reps before moving to the next exercise
6. Weighted or increased Time Under Tension single leg stretched leaning calf raise
You can add weight to your calf raises by using a backpack, dip belt or dumbbells. Another option is to build high quality reps for step 5. Single leg stretched leaning calf raise. Use at least 2-1-2 tempo or even 4-2-2 and concentrate on increasing the reps over time. In DC training calves are trained even at 5-15-1 tempo. That is 5 seconds down, 10-15second hold at the bottom position and 1 second explosive concentric.
Have fun building those calves anywhere!
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