Dragon Gym High Altitude Center For Training designs weight
lifting programs specifically for pro athletes in their respective
sports.
We have come up with many new concepts to prevent injuries over 32
years:
This is part II from "Are you Training Your Calves to Break Your Ankles"
Once you have developed your platform, all your power is now focused and
no longer compromised by rolling off to the side on either foot. The key
now is to integrate all connective muscle tissue in the leg, with the
abs and glutes.
The following exercise is called a CALF SQUAT and is performed on a 2x6
board. You already know the 3 position calves. The important thing now
is your impetus of movement and generation of strength to facilitate a
vertical, to hurdle, jump, or forward movement with maximum power. To
initiate this and the Calf squat you must engage the pyramadalis muscle
first ( anterior muscle to the rectus abdominus in the pelvic region).
To find it lay on your back , knees bent, feet flat on the floor close
to your butt and press your lower back to the floor and exhale. Your
hips should come toward your face. You have in this movement changed
your center of gravity from your shoulders to your hip flexors and
increased your power multifold. You will need to do the same thing
standing up. 4 steps to movement, center and power.....1.)contract lower
ab, 2.)exhale, 3.) Which initiates momentum, 4.)engage muscle groups you
wish to use.
Calf Squats:
With the ball of your feet on the 2x6 board and knees bent and feet
straight. You begin the exercise by contracting your lower ab , keeping
your lower back straight and not arched, exhale and keeping your knees
bent, raise your heels coming up onto your platform, all 5 toes and the
ball of your foot solidly placed on the board. From this position press
up unbending your knees and flex your adductors forward and gluteus as
high as possible. Stay on your platform heels up maintain flex in your
adductors and glutes inhale and bend your knees to original position
then lower your heels and begin again. Do this in all 3 positions, feet
straight, toes together, and heels together. * See "are you developing
your calves to break your ankles"
Your verticle should increase by 6 inches. Hurdlers will straighten out
their line. Just be sure your movement up or forward is initiated by the
lower ab and that you exhale to jump or hurdle. This will also increase
muscle development in your hip flexors.
This article comes from my book "Preserving The Male Integrity" if you
wish to reprint please ask for permission thanks.
For more info: dragongym.net
I hope this helps.
Masterdel
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Masterdel
