How to train calf explosive power

Explosive power is generally the result of innate potential plus acquired efforts. People with strong calf explosive power tend to sprint faster. If they practice kung fu, their legs and feet will also be stronger. The explosive power of the calf requires the calf to have a developed muscle group, which requires long-term training of the calf muscle group to achieve the ideal effect. The explosive power of the calves can be trained through the following knowledge, and the effect will surely be much better than blindly training yourself.

1. Peak Contraction: This is the main rule for developing very defined muscles. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement. My method is to count from 1 to 6 when the muscles feel the most tense, and then release them.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high-density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

What we need to pay attention to is the combination of work and rest, which is something many friends tend to overlook. It is best to rest for a while after every 30-50 minutes of training. During the rest time, you can do stretching or relaxation exercises to relieve the muscle groups in your body. This has many benefits and can achieve twice the result with half the effort. On the contrary, if you keep training hard without rest, the results will not be ideal and may even lead to muscle injuries.