ATG - Speed Truth 4 of 5: LOWER LEGS — Key Takeaways
Train standing calf, seated calf, and tibialis (front of shin) exercises to protect your lower legs from the forces your primary movers generate.
Key takeaways
Train both standing AND seated calf raises — they target different muscle fibers
Train both standing AND seated calf raises — they target different muscle fibers
- Su Bingtian's coach Randy Huntington tested seated calf strength separately and found untapped capacity there, distinct from standing work.
- Usain Bolt trained standing calf machine AND seated tibialis machine — both were standard in his program, not optional extras.
Train the tibialis (front of shin) alongside calves for complete lower leg resilience
Train the tibialis (front of shin) alongside calves for complete lower leg resilience
- Bolt's gym included a seated tibialis machine and coach Glen Mills programmed it deliberately alongside calf work.
- Lower legs must handle maximal force transfer even though they don't produce primary power — neglecting tibs leaves a gap.
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In this piece
- Series Context and Lower Leg Focus
- Elite Sprinter Evidence: Bolt and Su Bingtian
- Why Lower Legs Are Overlooked and Why That's a Mistake
“they have to handle your power, and they take a very small time commitment to train!”
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