Boost Running

Training the Calf Muscle Complex Part V: With Heavy Slow Resistance In this series, we’ve touched on a number of simple tools and postures with which to challenge the calf complex. Heavy Slow Resistance (HSR) is another important one.... Training plans often fail to challenge the calf complex with adequate load, erring on the side of not using enough resistance to achieve the desired effects. Training with HSR can be progressed relative to resistance, reps, sets, rest times and so forthbut, the tempo of contractions is typically slow, as the name implies. Plus, there are valuable effects to be had with HSR in regard to treating Achilles tendinopathy. Research by Beyer et al published in 2015 found that HSR was as effective in treating mid-portion Achilles tendinopathy as the long-trusted Alfredson Protocol of eccentric loadingin just a fraction of the time required daily and weekly! And, HSR was often reported to be more tolerableless discomfort than with eccentric-focused loading. It’s also worth noting that in this study by Beyer et al, the exercises were only performed bilaterally. In our video, we demonstrate loading first with bodyweight for technique, then adding dumb bells, the barbell, bilateral loading, and yessingle leg focus too. We aimed for slow 3-4 second concentric, isometric, and eccentric phases. Additionally, HSR can be performed seated with a soleus focus, using a leg press machine with straight-knee positioning, orin standing, a small step or plate may be used under the forefoot to take the ankle through more dorsiflexion. Box height may also be varied as desired. Credit to Christopher Johnson, PT for teaching the use of a box and single leg focus with thesegreat drills for runners! This type of work is very helpful in rehab settings but is also very helpful in enhancing force production and resilience for performance. A number of cues and techniques are important for safe and effective lifts. As always, feel free to hit us up with any questions! 1. Alfredson, et al. (May-June 1998). Heavy-load Eccentric Calf Muscle Training for the Treatment of Chronic Achilles Tendinosis. American Journal of Sports Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/9617396 2. Beyer, R. et al. (May 2015). Heavy Slow Resistance Versus Eccentric Training as Treatment for Achilles Tendinopathy: A Randomized Controlled Trial. The American Journal of Sports Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/26018970 3. Habets, B. and Cingel, RE. (Feb 2015). Eccentric Exercise Training in Chronic Mid-Portion Achilles Tendinopathy: A Systematic Review on Different Protocols. Scand J of Med Sci Sports. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/24650048 #calfmusclecomplex #heavyslowresistance #mastersrunning #achillestendinopathy #rehab #prehab

Pogo Jumps: Pogo jumps, sometimes referred to as bunny hops, serve an important role in physical therapy with a number of running-related injuries. They can act as a bridge between two important placesconnecting closed chain work to plyometric trainingvery important as running is plyometric! These sometimes under-appreciated drills make great use of the principles of energy storage and release, often helping us to progress rehab in a safe and systematic way. In our series, ...Training the Calf Muscle Complex, we’ve chatted a bit about Achilles tendinopathy. Pogos can be very helpful in the rehab process for those injuries with careful attention to how volume and intensity are progressedoften limiting repetitions early on, for example, to assess how the tissues respond to the loads. In these cases, great communication between runner and therapist is paramount! Pogos can also be used as part of a pre-run warm up or early in a session that involves more advanced or explosive plyometric training. There are many ways to vary pogo jumps and we’ve included some fun variations here. They should be light, nimble, and energetic. 1. Start Your Engines 2. Head Sideways 3. Out and Back 4. Split It 5. Fore-And-Aft 6. Combo 7. Conversation #physicaltherapy #physiotherapy #pogojumps #plyometrics #bridgethegap #achillestendinopathy