How do you increase fast twitch fibers?

Question

As the title implies... how is it possible to increase the fast twitch fibers.

- Explosive lifts?
Examples?

Im a sprinter if thats any help

thanks

Answer 1

You can't increase or decrease your natural ratio of fast to slow twitch fibers, they are what they are, only rebirth would help you there. There certainly plyometic exercises to help increse the resposiveness of those fibers.

Answer 2

You can increase the effectiveness of what you have by doing speed training drills designed to develop quick feet, power and acceleration. You can't create more, you're either born with them or not.
A typical speed session might consist of 5 sets of 10 repetitions in total. For example a 6 second sprint should be followed by approximately 30 seconds walking recovery. Flying start 20-30m runs or Standing start runs over 30-40-50 or 60m.
3 sets of 3 runs over 60m,A good amount to do regularly (ie. 2-3 times/week) would be 2 sets of 3 runs over 40-50m.
To develop Speed Endurance to finish off a 100m or 200m race do training sessions like these.
- 2x 3 x Flying start 60m runs at high speed with rests of only 90s
- 4 x Flying100m very fast rests 3min.

Power lifting made up of three lifts bench presses, squats and dead lifts is also good.3-5 days per week and splitting the routine into upper and lower body sessions allows for the most efficient work to recovery ratio.with sets of 1-3 repetitions using loads of 93-100% . Lighter sets and higher repetitions can be used to vary volume and intensity over the course of the program.

Answer 3

I was told by my personal trainer several years ago that "super sets" will help build up the speed of fast twitch fibers. "Super sets," as I knew them, were a set of 10-15 reps of one muscle followed by 10-15 reps of the opposing muscle. For example, you'd start with a bicep exercise and then immediately, without a break, move to a tricep exercise. Rest for 30 seconds, and then repeat.

Answer 4

You can increase them. I was a wrestler for the longest time and was able to get some insane explosiveness, or so they called it off the whistle. You simply work them constantly. What we did was practice moves over and over, a coach would blow a whistle and you'd hit the move immediately after the whistle then get right back into posistion again after that and he would blow the whistle over and over again and you would just continue practicing your explosiveness and quick reactions off the whistle. I don't know how you would do this for sprinting but you could probably do a similar thing where you sprint a few feet off a coaches whistle, stop and get in posistion again, then do it again off the next whistle.

Answer 5

with a view to transform the muscle fibers that selection between being quickly twitch and sluggish twitch muscular tissues, I"d advise doing quite some sprint artwork and anarobic workouts. by skill of doing short, super extreme excercises you will prepare your muscular tissues to deplete their potential quicker and the muscular tissues will convert to quickly twitch. i might say for working, your terrific guess could be to run 2 hundred, 4 hundred, and 800 meter repeats. Doing them persistently will fatigue your muscular tissues and make you greater ideal/greater advantageous waiting to deal with the lactic that builds. Doing explosive weight coaching will additionally help your potential and make you swifter in the a hundred.

Answer 6

u cant get more fast twich fibers, but u can still increase ur short distance speed and get faster reactions.

have a friend hold up a tennis ball, and drop it onto the track. as soon as it hist the ground sprint to it and catch the ball before it boounces again. As u get better, move farther back.

Answer 7

Squats: down slow, explode up.