Everybody, Jeff Cavaliere , athleanx.com, here with Jason.
Jason is one of my coaching clients.
He’s been working with me for about, what, six months now?
>> Jason: About that.
When Jason first came to me, one of the things that he struggled with, which a lot of guys
struggle with: his calves’ development.
And he said I need to really work on , I love AthleanX, but I gotta figure out a way, I
gotta work on my calves development, what can I do?
So, I prescribed a workout for him, I call it “Coach calves, crazy calves workout”
you know c-cell, c-cell by the c strokes, but we got really great results from that
for Jason , now as a part of him, this guy’s always trying to learn more he’s always
trying to get better , he paid to come here and spend time in the xbox with me and part
at one day Athlean live experience, and we’ll talk about that in the end.
If you wanna be the guy, be the next guy to be here with me, I’ll tell you how to do
at the end of the video, but Jason came in and he wanted to figure out what can I do
to get better.
As part of this, he is able to actually do the workout that is constructed for his week
spot.
He doesn’t have calves as a weak spot anymore, but he said:
>> : What do you say, you wanna share this with everyone else?
<< : Yeah, it’s everybody’s weakness.
So, he wanted to share that workout, I think it is a great idea, here’s the calves’
workout from the AthleanX.
Let me show you what it is real quick: begin coach crazy coach workout, we do a leash,
we have donkey calf raises.
It’s one of the most irreplaceable and best calf exercises that you can do.
I’m gonna show you a way that you can actually wait it without having have your buddy jump
on your back, you’re not gonna want to do that in a gym.
To failure guys.
Everything for calves should be done to failure most of the part because that’s the way
to overload them.
There’s three muscles in your body: your abs, your calves and your forearms that are
used constantly throughout the day.
You have to be able to overload them Take them to failure each and every time you train
them, try to train with heavier weights if you can, and try to train explosively.
And that’s what is going to happen on this workout.
Set to stand calf raises.
I’m gonna show you a way to do that with the physio- ball to eliminate any knee problem
that you could get doing a normal variation of this exercise.
Again to failure.
Toe touch farmer’s walk.
We’re gonna go straight ahead, toes pointed out, toes pointed in, actually wherever the
way the arrow should go hear, with some hops in between.
Three round trips to failure and then, Sprinter Calf Raises, this really cool exercise,
really gets your calves into I call the leap of faith . We’ll explain why it is called
that in a little bit.
So Jason is gonna get over here.
What we’ve done is a sample that probably you saw in one of the dip videos I did a while
back, we’re I assembled just a plate with a dog leash through it, and he’s gonna get
through, actually is the other way around..
<< That’s right!
He puts the weight n front, but now he’s gonna let it through the legs, behind.
It’s pretty much essential you look that weight in place, gets on a little step up
here, knees are gonna be straight , he leaned forward, so he puts the weight .. now when
he finishes, does right in line with the center gravity.
He’s got the calves in line with his hips, and the weight right in line with that.
So he’s just gonna do a straight up line to calf raise, just straight up and down,
he has not revealed his calves yet everybody, those long to see if he actually developed
them.
He’s hiding them behind the plate but you’ll see them soon.
So you take this one to failure, right.
It’s a tough exercise.
Go ahead and now I take that out, we won’t let you go all the way.
And be careful taking the plate off.
Next thing we do is a sit to stand half raise, so his gonna walk on over here, and he’s
gonna grab some dumbbells.
Now, we’ve done a variation of exercise I’ve seen before, where guys will come down
here and they’ll do their work, their solius, with their knees bent, right?
But that puts a lot of strength and stress on your knees.
So what can you do?
Put yourself up to the ball, behind your back, right here, and go down to a straight angle,
into a bottom part of squat, and start with the solius lift.
So it’s gonna be knees bent, heels up, you come straight up keeping them up, all up way
as high as you can, relax your lift at the top if you can, right?
And then straight down, heels flat.
First part of the lift, solius , all the way up through the gastroc knees straight , the
heels are still up, heels up, all the way up, heels stay up and a little extra lift
if you can get that one last inch.
That’s really one of the key, to try and get that last little burst up at the top.
Heels up first, all the way, gimme a last little squeeze, a last little squeeze is where
he gets those last bits of fibers there , through the gastroc.
Remember there are two parts of the calves guys: soleus and gastroc.
We have a little drawing in there, I’m gonna show you, but that’s what it looks like.
Cool, so now he’s going , you can use as heavy weights as you can here.
We stress heavy weights into good failure, great.
Alright come on up.
Hold down to the dumbbells.
You go right in to a very little rest, remember, they’re built, they’re resilient muscles,
and they’re built for firing over and over again.
We don’t wanna hit your head.
We’re gonna go up on the toe touch farmers’ walk, so all the way up by your toes, straight
knees, as straight as you can keep them, tip toes straight down there.
You can see those guys firing up there.
I mean the guy honestly doesn’t have a calf problem, not anymore.
Keep those toes straight ahead, they point out a little bit, get them in, get them in.
Ok.
Now, at the end, let’s do a couple of those hops, ten little hops.
So again explosive, knees straight, there you go, little hops, just like that, almost
like you jump on a rope.
Ok, nice and light, nice and light.
Good.
Now turn your heals out.
There you go.
Keep your knees straight.
Dog walk back.
I mean this is a burner, especially if you didn’t rest between the last exercises.
I see sweet coming out from the side of his eye.
Watch your head over there.
Now when you’re there, nice and small little jumps.
Not big, not big, that’s it.
You wanna train explosive in this also.
Knees straight, nice and light.
Ok, now heels in and walk out.
Purpose of the heels in heels out is to stress different areas of the calf.
Work more the inner head, work more the outer head.
Right, and as he is down at the end there , he does … nice and light de does.
Knees straight if you can.
At this point he is ready to collapse so, the knees are giving in.
Alright, cool, so you take that to failure.
You can bring those dumbbells, put them down, come on over here.
The last one, cool exercise here, it’s called a sprinter calf raise.
What I’m gonna do is: I’m gonna get down into this sprinter position, bent so that
we have the knee bent and the soleus engaged here, and now what we’re gonna do is push
straight up and then also push the knee back . So what we’re doing, we’re working the
calf to its full range of motion and at the same time forcing a stretch out of the hamstring,
to be able to really get that calf to fire, you wanna get your knee as straight as possible,
and in order to do that we gotta get rid of that hamstring tightness, so it’s a great
one to combo, and Jason’s gonna show that to us here.
So, here’s the sprinter calf raise.
So you’re right in front, ok, get straight up, and your wrist as high as you can, right
there.
Come straight down.
Here’s gonna go ten .. good… good….it’s a variation of a single leg calf raise.
….ok …..good job …alright.
Now let’s get you into your leap of faith.
Now, from here he’s gonna come straight down, and he’s gonna explode straight out
of it ….you’re alright… straight out of it and straight down , decelerate straight
to the ground.
Straight up.
He’s pushing through the calves, he’s not lifting up that other leg obviously, he’s
pushing through the calves on the ground, trying to decelerate.
You can see he has a hard time slowing himself down to the ground, because it’s basically
toes, right?
That’s when the leap of faith comes in, if he doesn’t have it, he can sit himself
down, he’s gonna face plant.
Luckily he hasn’t done that yet, at least not on the camera.
Come on over here.
So, basically one other point here guys, for the reason why that is so important.
You’re calves are working every single day.
Single leg calf raise every time you take a step.
Because there is a point in time when you are on one leg when you are walking, put this
leg in front of you , this one then goes to push you off, you’re doing the single leg
calf raise.
If you think that just doing single leg calf raise is low , either without heavy weight
or non explosively, you’re not gonna develop your calves any more than you would if you
were just walking.
So, very important: try to up the intensity when you do something like that.
So, guys like I said, if you wanna be the next guy like Jason, to get not only calves
like that , but to get an opportunity to be coached by me, to come here and spend time
in the x-box as part of the Athlean live experience , go to the website, you’ll find an email
address there or a contact page, send in your request and you can be the next guy that gets
tortured here.
You know, it really is a more pleasant experience than that.
But anyway, if you haven’t got a program guys for workouts just like this, head to
athleanx.com , grab the whole program , don’t let this guy's sweat intimidate you, be part
of our team Athlean and let’s get this thing started.
Alright guys, we’ll be back here next week, with another one of our classic workouts done
here.
Thanks Jason!