Jonathan Wilhoite Blog: Power Moves To Get Diamond Calves Fast

Friday, June 24, 2016

Power Moves To Get Diamond Calves Fast

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To build leg strength and form you may aim to get diamond calves to help train your muscles to be more agile and flexible. Strong enough to ensure extended periods of standing or exercise routines.

Get diamond calves the proven way

The calves respond fairly well to training and a good way to ensure good strength and here are some calf-busting workouts you need:

D.C Style: This is characterized by a slow three count with a good stretch to the bottom. Do a sudden exploding movement on every third-count as hard as you can.

Steady and controlled: with a similar concentric and eccentric portions, do a full range of motion. Make sure to always focus on feeling the muscles instead of the movements.

Burnout sets: There are good high-repetition finishers done with bodyweight, low weight and calves hitting failure. Training the calves correctly man be painful, but it does have its weight in gold.

Do the routines twice a week for 3 months and see the results right away.

Week 1, Day 1:

• Box Jump:

From a moderate height, do three to four sets of five to six. No max-effort jumps.

• Seated Calf Raise:

Three sets of 15 to 20 reps using the DC protocol.

• Bodyweight Calf Raise (100s):

One set of 100 reps with bent knees

Week 1, Day 2:

• Leg Press Calf Raise:

With knees bent, perform three sets of 12 to 15 reps using slow and controlled motions.

• Donkey Calf Raise:

Three sets of 12 to 20 reps with knees bent using the DC
protocol.

• Jump Rope Finisher:

Vary between intervals and straight time. Volume will depend on conditioning program and training.

Leg press calf raise.

Load weights on your standard leg-press sled and place the balls of the feet on the bottom sled for maximum stretch and contractions. Bend knees slightly and do not allow the sled to slide off the feet.

Donkey calf raise

Place the balls of your feet on a stable object to allow you to fully stretch the calk. Keeping the legs straight and do not fully lock the knees.

Bodyweight calf raise

Do sets of 100 and vary the movements with knees bent and knees straight.

Box Jumps

Do explosive jumps but make sure to step down and reset before jumping up. Follow up with rebounding box jumps to add additional value to your exercise.