How to Develop Fast Twitch
Muscle Fiberby
Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched
Adults
High school athletes want powerful
fast-twitch muscle fiber to make the starting lineup. Olympians want
fast-muscle fiber to win the gold.
Everyone interested in dropping body fat, toning muscle, and reversing
the effects of the middle-age somatopause, should have a fitness plan that
includes developing fast-twitch muscle fiber.
Fast muscle fiber is necessary to perform high-intensity exercise that
will release G H g.rowth hormone during workouts. And plyometric training is
the champion at developing fast-twitch (IIa) muscle fiber, and it also develops
the super-fast (IIx) muscle fiber.
All Ages Benefit from Plyometrics
Children can increase bone density, strength, and power through
plyometric jump drills, (Jumping improves hip and lumbar spine bone mass in
prepubescent children: a randomized trial, 2001, Fuchs).
Adolescent girls that participate in plyometric training increase
bone density, (Effects of plyometric jump training on bone mass in
adolescent girls, 2000, Witzke).
Premenopausal women maintain strength and power with plyometric
training. Continued training also reduces important risk factors later in life,
(Detraining reverses positive effects of exercise on the musculoskeletal
system in premenopausal women, 2000, Winters).
Plyometrics
may aid injury prevention
Plyometric drills may aid in the prevention of ACL (anterior cruciate
ligament) injuries. However, plyometric drills must be performed with adequate
warm-up and a gradual buildup period because some drills - with lateral
movements - can actually cause ACL injury if they're not performed
correctly.
Plyometric drills can be performed at home
Plyometric drills typically
involve jumping, skipping, and hopping, but may take many different forms.
And they are performed by sets /
reps similar to weightlifting.
There are many types of plyometrics. Karate kicks, in many respects,
are an example of standing plyometrics. Jumping drills are plyometrics. And
running with exaggerated high-knees is a plyometric drill called
high-knees.
Performing the drills
The Ready Set Go Fitness plan uses standing and dynamic (moving
forward) forms of plyometrics that involve quick, powerful, repeated movements
of the stretch-shortening muscular cycle. The first few sets in the plyometric
workout call for the traditional karate kicks - front, side and back.
Karate Front Kick
  
start
raise knee
forward kick
Advanced
Front Kick 
Once plyometric kicks have been accomplished, it's time for the
dynamic drills.
Initially,
perform only one set of the dynamic plyometric drills covering 10-yards in
distance.
Progressively build to two sets of 15-yards with a walk-back recovery
in-between. These drills should only take 10-minutes initially and build to
20-minutes.
With
all plyometric drills, there should be lots of leg action (jumping up and
down). However, the progress forward should be equal to the speed of
walking.
Butt Slaps
This drill is typically
called butt slaps or butt kickers. Whatever the name, its a great
developer of fast-twitch leg muscles. This drill is especially valuable for the
athletes wanting to improve speed. 
Run forward by raising
the back foot as high as possible without raising the knee as shown by trainer
Mrs. LaFont.
Important: Keep knees pointed
downward. There should be lots of leg action with the heels going (up and
down). However, the progress forward should be equal to the speed of
walking.
Scheduling Plyometric Drills
Plyometric drills are a regular
part of the Synergy Fitness program beginning at Fitness Level Two.
Plyometric workouts should be performed one day a week. Advanced athletes in
the Fitness Level Five category have plyometric drills scheduled for two
days a week.
Have a great day!
Phil Campbell, M.S.,
M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
National Institutes of Health
research cited in newsletter,
Research Summary 1
Research summary 2
Research Summary 3
NOTE: The purpose of this article is to
expand thinking about fitness as an informational source for readers, and is
not medical advice. Before attempting the Synergy Fitness program, the Sprint 8
Workout, or any high-intensity exercise program, consult your physician. This
is not just a liability warning; it's wise to have a baseline medical exam
before beginning a fitness program. Make your physician a partner in your
fitness improvement plan. |
