John - im wondering how Tight or Sore or Weak your Tibilias Anterior muscle is? Here
When clients keep getting sore calfs, no matter how much stretching etc they do, then i always 1st go and look at this muscle. (there might be other issues, but i rule this one out 1st)
Foam rolling works a treat - typically you’ll find the extreames sore, either up top near your knee or lower near your ankle (typically).
Self massage
Tens
Then you need some strengthening
a 10lb sledge hammer works great as the handle prevents you from sitting in a bunched up position.
i go for 20reps - thereabouts.
wk 1 - i keep away from the burn
wk 2 - do about 3-4 reps into the burn
wk 3 onwards, go for broke
Its a stability muscle, and if you burn it right away in reps, you wont be able to walk…
As for stretching it, most Thigh stretches tend to do a good job at the same time.
Oh - and if you can, (access) HEAVY calf raises help too - more so with a 3-4second pause at the very bottom Stretch postion - doing around 10reps or so, not really focusing on the top full range, your more after getting the muscle working with heavy weight and full stretching. I got up to some serious heavy weight myself, and calfs grew maybe 1cm… Calfs love it.
Oh - yeah, and Golf ball foam rolling on your FEET arches. yeah baby yeah, feels awesome
oh, sorry man silly me
basically, your sitting down on a chair, your Heel up on a step or brick or such so that you can pivot your foot up and down (your heel is the pivot point). Place the weight (or hammer) on your toes, then pivot your foot up and down, holding onto the weight for support.
Or you can use your other foot as the Brick or Step??
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2s x 4r x 80m walkback / 20 min rec
Squat
3 mins rec
3 x 70, 80, 90, 100 put 110 on my back but couldn’t be stuffed
S/set with 90 sec between reps
Chins 5s x 3r
O/Head squat 30 x 12, 10, 8, 6
S/set with 90 sec between reps
SLDL 3s x 5r x 75
1 arm db row 2s x r5r x 37db
Grass
3 x 10m walkback calf fine
3 x 20m 2 min rec calf fine
3 x 30m 3 min rec calf fine
3 x 40m 4 min rec calf fine
3 x BFH (Buildup, Fast, Hold) calf fine
woo hoo, no probs
Deads
3 mins rec
3 x 80, 90, 100
NO!!! a very slight tightening in lower back / obliques so stopped and iced. I would normally doubt it is serious and expect it to clear in a few days but my injury judgment is pretty shit just lately…:o
5.15pm yep I was right back will be absolutely fine in a couple of days In fact it feels pretty much right now. I’ll do some easy rowing then a bike to help with things.
5.20 hmmm back has tightened right up after that 3 mins rowing :o
Still confident it’ll be fine but damn I’m making some stupid decisions lately :rolleyes:
Grass
3 x 10m walkback
3 x 20m 90 sec rec
3 x 30m 2.5 min rec
3 x FEF from 3 point start 5 min rec
3 x EFE 4 min rec
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
S/set with 60 sec between reps
Chins 3 x 5
Dips 3 x 5
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
5
calf a bit tight / tired between reps but fine doing them. Still a long way to go :o
There are times when I seriously consider just doing fitness type training and depending on how things go I may do that. I’m in 2 minds. Certainly if I do race I’ll probably use pre Christmas as more training and I’d be surprised if I get past 200m…I’ll see how it goes.
Hills
2 x 10m walkback
2 x 20m 90 sec rec
2 x 30m 2.5 min rec
3 x 20 sec with 15 min rec
1 x approx 12 sec :mad:
I cannot believe it, my calf was feeling really good and at 10 sec into last planned rep I was going great then a very slight twinge. Again I don’t think it is much but just enough to ensure it is a slight setback. For someone who is not patient this is getting really tough!
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 95
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72
Rower
5 x 1 min 5 min rec
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Chins 5 x 5
S/set with 60 sec between reps
Dips 3s x 5r
DB Military press 3s x 5r x 15db
SLDL 3s x 5r x 75
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
Calf has been really good last few days, best for ages
Decision has been made, I will rest leg and use rowing & biking till next Saturday (31st) and race to see how it goes. If ok and time not too shocking (could it get worse? :rolleyes: ) then I’ll register and race using pre Christmas as SPP, if not then I’ll carry on with the rowing & biking and rest leg till at least mid January to get it right. I’m actually not really fussed either way.
silly me
