With just weeks before he makes his Olympia debut, Križánek is making some last-minute refinements.
When the 2022 Mr. Olympia kicks off on Dec. 16, 2022, there will likely be a number of expected contenders — two-time reigning champion Mamdouh “Big Ramy” Elssbiay, 2019 winner Brandon Curry, and Nick Walker, to call a number of — vying for bodybuilding’s biggest title. Nevertheless, there are also a number of ascending newcomers to observe out for in Las Vegas, NV. After he made the transition to the International Federation of Bodybuilding and Fitness (IFBB) Pro League in fall 2022 and earned his Olympia qualification by winning the 2022 EVLS Prague Pro, Michal Križánek is one in every of them. The athlete appears to be ensuring he won’t waste his debut opportunity.
On Dec. 2, 2022, Križánek shared a workout on his YouTube channel where he puts his hamstrings, calves, and abs through the wringer. With roughly two weeks to go before the Olympia, on the time the clip was posted, the routine paints the image of Križánek crossing his t’s and dotting his i’s before he steps on the foremost stage.
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Here’s a fast overview of Križánek’s recent workout as he continues the ultimate stages of his Olympia preparation.
Hamstrings
Križánek begins the routine by tackling his hamstrings. He starts this portion with some seated leg curls to isolate that body part. Once Križánek performs a number of sets, he transitions to lying leg curls after which closes with some kneeling single-leg curls. By performing these different variations of leg curls, Križánek seems to place a premium on difficult his hamstrings from different positions in order to balance out different points of his leg muscles.
Calves
To present his calves some attention, Križánek mixes in some seated calf raises, which primarily focuses on improving the soleus muscle — which is most involved in standing and walking motions. After performing calf raises from the said seated position, Križánek shifts to standing calf raises. The standing variation of the calf raise accents the gastrocnemius muscle, which is just above the soleus. It’s most involved in plantar flexing on the ankle joint and leg flexing on the knee joint.
Abs
To place a cap on his workout, Križánek pushes his abs and general core with machine crunches. Combined with a fat-loss focused food regimen, training the abs with a full range of motion using appropriate weight is a typical strategy to help achieve a well-defined, stage-worthy set of abdominals.
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Without past precedent on the Olympia stage, it’s difficult to predict how Križánek will ultimately fare. Notably, eight-time Mr. Olympia Ronnie Coleman (1998-2005) believes the athlete has “great arms,” but to significantly contend, he must make up ground with other points of his physique like his back. Should Križánek sand over areas where he apparently needs work, he may are available in firing on all cylinders in Las Vegas.
Featured image: @ifbb_pro_michalkrizokrizanek on Instagram