Friday, June 5, 2009

More Lower Leg Explosion Improves Running Speed

Improve your lower leg (calves) explosion and your running speed will improve. The lower legs are often under-trained when you are training to improve your running speed.

The lower legs can provide 20% to 25% of the power needed for an explosive start. When you plan your workout routine, include more lower leg exercises like:



1) Explosive standing dumbbell calf raises (go as fast as possible to failure 3-4 sets). You can progress to one-legged calf raises.

2) Explosive lifts on the leg press with only your toes lifting the weight (3 sets/20 repetitions). You can progress to one-legged lifts.

3) Barbell calf raises using jumping motion (explode upward on your toes as if you are jumping). Do 3 sets of 20 repetitions. Progress to one-legged raises.

You can work the calf muscles more frequently than other muscle groups (up to 4 times a week) because they bounce back faster.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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