The calves are often times much much stronger than the other leg muscles because of the huge ecc. forces they have to absorb and overcome in movement(sprinting). Theoretically then could one use plyometrics landing in diff. positions to place diff emphasis on diff muscle(ie more knee bend to place more stress on quads, step up jumps or drop step up jumps for posterior chain) in place of weight training and obtain greater power as with the calf?
That is part of the advantage of training with those fuller range plyometric type movements you describe. For the hams and quads I’ve been experimenting with a variety of squats and other weighted and unweighted exercises to produce an even greater overload. Full range olympic lifts (the drop down into the catch during the full clean and snatch) inherently produce the full range “rebound” effect but you can also do just the squat portion using an accelerated eccentric “drop” and drive up…just be careful with the knees. Dimel deadlifts are great for the posterior chain. Oscillating isometrics also can produce the same sort’ve effect.
Also you can use weighted depth landings in a variety of positions and contrast depth landings using jump-stretch bands.
Other bodyweight movements include a variety of jumps from different positions and agility drills that require a full range of motion like the 5-10-5 drill going either forward, sideways, or backward.
These exercises will improve power but you’ll still need to do heavier longer duration/high tension exercises to increase muscle force capabilities.
For this reason I have to wonder whether it might still be beneficial for a sprinter to work on increasing calf strength through weight training. All things being equal, a stronger muscle will increase performance so if you can increase the strength of your calves above and beyond what you get from sprinting it may be beneficial. Tudor Bompa has recommended training the calves with heavy weights in the past for increasing power. He had an interview at t-mag a couple of years ago.
These exercises will improve power but you’ll still need to do heavier longer duration/high tension exercises to increase muscle force capabilities.
Agreed.
- TUT in plyometrics is insufficient to stimulate significant hypertrophy.
- Strength training targets the F:V curve from the left and hence provides an alternative training stimulus.
- Sprinting IS plyometric - how much more can be done before the body breaks down?
Re: Calves
The gastroc, being a bi-articular muscle, acts primarily to TRANSFER force produced at the knee. Any additional force results from elastic recoil of the tendon.
In Olympic style squats the ankle extensors ARE activated since the knees come forward. You can increase their involvement by raising onto the toes (this is where bands come in useful!). All Olympic lift derivatives also activate the calves.
The load required in a specific calve raise exercise would be huge and hence extremely stressful on the CNS.