Diamond Calves and Old School Exercises
Mondays with Thibs
by Christian Thibaudeau

This week I had to force myself to write a calf program. I say
force because I once promised myself that I'd never write one...
ever.
Truth be told, designing such programs has always been boring as
hell! But thanks to the number of you who spoke up on behalf of
your non-existent calves, I had to break my promise.

In exchange for that, though, the second part of this article
will deal with cool old-school exercises. Why? Because I'm a
student of old-time training and love the history of the iron game
— back when guys got strong and muscular without steroids and
other drugs.
Consider this my gift to myself, and who knows, maybe you'll
even benefit from them too.


Thibs' Diamonds
Tired of not getting anything out of your calf routine? Do you
want to finally make the bastards grow?
Well, calf-less wonders, this is the program you've been waiting
for!
Now, before you start bouncing around on those little things,
there are some facts about calves that you must first
understand:

• The soleus is mostly slow-twitch dominant, while the
  gastrocnemius is fast-twitch dominant.
  

• The gastrocnemius is biarticulate (it runs through two
  articulations) and is partially inhibited when the knee is flexed
  (as in the position of a seated calf raise). Therefore,
  straight-leg calf work will put more strain on the gastrocnemius,
  while calf work in the seated position reduces the implication of
  this muscle and thus favors the soleus.
  

• To optimize each scenario, standing calf work should be done
  for shorter sets, while seated calf work responds better to longer
  sets.
  

• The ankle joint has a very short range of motion, and the
  Achilles tendon is the strongest in the body. So, it's hard to
  overload the muscles because the elasticity of the tendon and the
  stretch reflex will rob the muscles of a lot of work. For maximum
  results, each repetition of calf work should start from a pause in
  the stretched position.
  

Now, here's the program that'll polish those
diamonds:

A) Siff lunges
Sets: 3-4
Reps: 8-10 per side
Rest: 90 seconds
Siff lunges, named after the late Dr. Mel Siff, consist of doing
your lunges while staying on the tip of your toes at all
times.



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B) Standing calf raise
2 sets of 6-8 reps with your feet neutral
2 sets of 6-8 reps with your feet turned out
2 sets of 6-8 reps with your feet turned in


Start each repetition from a pause in the stretched
position.


C) Seated calf raise
Sets: 3
Reps: 10 with your feet turned in, 10 with your feet neutral,
and 10 with your feet turned out
Note that each set has a total of 30 reps.


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For this exercise, start each rep from a hold in the stretched
position and hold the peak contraction for two
seconds.
This routine can be performed up to three times per week,
although most should stick to one or two weekly
sessions.
If your calves have been lacking any luster for quite some time,
this change of pace will put some cut in your strut.


Odd Lifts for Boring Days
Building an admirable physique is a long journey. For most of
us, it'll take years before we stand out in a crowd. And even then,
the satisfaction is short lived on our path. But despite the myriad
of obstacles that get in our way, changing how your body looks and
works is one of the most rewarding things you can ever
do.
However, even for the most passionate among us, this can get
pretty boring. Like it or not, to build the most mass and strength,
you need to focus on the money exercises we're all familiar
with.
In the long run, things can become a bit repetitive. And, while
there's no denying that the basics will always work, if we get
bored with our training and lose some passion for it, our gains
will suffer.
So, once in a while, it can be fun and mentally refreshing to do
a training session where unconventional lifts are thrown in.
Obviously, we still want exercises that'll have a positive
physiological and neurological effect; we're not just in the gym to
have fun, you know!
With that thought in mind, here are some odd lifts that you
might enjoy.


The One-Arm Curl and Press
This exercise is fairly simple, albeit not that easy. It's a
great overall upper limb (biceps, triceps, forearms, and shoulders)
builder, and by increasing shoulder stability, it's also very
effective at preventing shoulder injuries.

Start the movement with a barbell on the floor and your feet
somewhat staggered, with the contralateral (opposite to the working
arm) leg slightly forward. Grab the bar in the middle and perform a
concentration curl.
Once the curl portion is completed, tuck in your elbow tightly
to your body and stand up, bringing the bar to your shoulder. Take
your time to stabilize it and press it overhead. The key is to stay
tight at all times. Keep your elbow close to your body, spread your
lats, and grip the bar as hard as possible.


Trust me, when done properly, it's very
effective.


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The Old-School Hack Squat
This exercise was invented by George Hackenschmidt, a Russian
wrestler that dominated the sport in the early 1900s. Back then,
they didn't have a lot of equipment to work the legs. The lack of
squat stands rendered the squat unpopular, and while the deadlift
is a great exercise, it targets the posterior chain more so than
the quads.
So, "Hack" invented the hack squat — a deadlift variation
that puts a lot more stress on the quads.

To perform this lift, stand with your heels on 25-pound plates.
Hold the bar behind your body and keep that position while
squatting down, staying as upright as possible. Then stand up in a
straight line (even trying to go up and back instead of just
up).


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This exercise might be difficult for those with poor shoulder
mobility or a shoulders-forward posture.


The Power Snatch from the Hang
This is the most speed-oriented Olympic lift, and despite its
complex look, it's actually fairly easy to learn.
The objective is to lift the bar from your knees to over your
head in one powerful motion. To be able to do so, you must respect
these three coaching points:

1. Jump! To quote the great Canadian coach Pierre Roy, "The
snatch is a jump with a bar in your hands."

2. Keep the bar as close to your body as possible during the
whole lift. This means that the bar should almost brush your torso
on the way up.

3. Maintain a "beach position" (lower back arched, chest puffed
out, and head up high) at all times.


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Besides being a very fun lift to perform, it has several
benefits ranging from building up your overall power, to making you
more adept at absorbing an external force.



The One-Hand Snatch
This is the user-friendly cousin of the hang snatch. It's easier
to perform explosively because even though you're using only one
arm you're still jumping with both legs!
The same three rules that apply to the hang snatch hold true
here, too.


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Once you're advanced and stable, you can even perform the lift
using a barbell.



The Continental and Press
No, this exercise doesn't refer to the breakfast or the dance.
It owes its name to the fact that back in the early days of
competitive lifting (late 1800s to early 1900s) there were two
accepted techniques when it came to what we now know as the clean
and press/jerk.
In England, the recognized technique was called the "clean"
simply because the bar had to be lifted "cleanly from the body"
without touching it. In continental Europe, they allowed the bar to
touch, or even rest, on the body. So, this technique became known
as the "continental."
You basically deadlift the bar to the middle of your legs and
rest it there. The next step is to use a powerful hip swing and leg
drive to bring the bar up to your shoulders. You then proceed to
push, push press, or jerk it. To give you a better idea, a lot of
strongmen use this technique in the log clean and
press.


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We could also call this lift a "strength clean" (although, as we
saw earlier, the term "clean" doesn't rely apply) because it relies
more on strength than power.
Regardless of what you call it, it's a great exercise for a
number of sports, especially those of the combat
variety.


There Ya' Go!
You're now equipped to laser cut yourself some new calves and
give your training a spin on those occasions where it's just the
same old shit but a different day.
Once again, if you have any requests, don't hesitate to send
them my way.



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