How to get more mast twitch muscle-fibers?

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WCsimpson29
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How to get more mast twitch muscle-fibers?

Post by WCsimpson29 » 19 Dec 2008, 23:28

I'm a keeper and I need some exercises to get more fast twitch muscle fibers. Thanks

INTER1908
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Re: How to get more mast twitch muscle-fibers?

Post by INTER1908 » 20 Dec 2008, 01:03

WCsimpson29 wrote:I'm a keeper and I need some exercises to get more fast twitch muscle fibers. Thanks
Depends on what part of the body. For legs you do sprints and things like that. But arms I don't really know.
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Rocky
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Post by Rocky » 22 Dec 2008, 08:11

I've heard that plyometrics will help you become faster and also isometrics which one of the quickest athletes ever, Bruce Lee, used to do.

Doing things with resistance is, in my opinion, the key to fast twitch muscle fibers, but quick movements need to be involved. So for example sprinting straight for 40m wont give you fast improvements since there is no resistance at all.

Sprinting up hills
Find a hill that is about 40m up.
Sprint the 40m up as fast as you can. Don't slow down, but give everything until you have done those 40m.

The hill itself is the resistance, and will give you fast twitch muscle fibers.

After you have done this for a couple of weeks, try to sprint the 40m on a straight road. You'll notice the difference.

Here is an example:
http://www.youtube.com/watch?v=wIXR1qEUbzQ

This is definitely my favorite, and it does give you fast twitch muscle fibers. It may help you, but I think, as a keeper you need something that is specific to your position and your movements.


Running down hills

Since you're a keeper I'd guess quick feet is what you need and the ability to move from side to side.

Running down hills is a good way to develope quick feet.

Jumping rope

Rope jumping will not just make you jump higher but also give you quick feet.

Here are a few examples:
http://www.youtube.com/watch?v=MD3uicAYtdw
http://www.youtube.com/watch?v=lVkYjp4mqnc
http://www.youtube.com/watch?v=5E66NlFCC8Q

Try to jump rope by doing specific keeper movements.

I'd guess you could also add some other agility drills.

Thats pretty much what I can think of right now for your legs.

For arms I would say shadow boxing with weights as a resistance will make your arms quicker. Not too heavy weights nor too light. Just make sure you can feel the resistance.

Also allot of pushups could be useful, but don't benchpress heavy weights as it can bulk you up and give you slow twitch muscle fibers.

Resistance with fast movements is the key to fast twitch muscle fibers!
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ledzepfan15
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Post by ledzepfan15 » 08 Jan 2009, 04:08

i want to point out that you dont get "more" fast twitch fibers.

the body doesnt create muscle, it makes what you already have bigger and stronger.

but try jumproping. start slower and get faster while making higher jumps. experiment. also plymetrics will do

Agnew
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Post by Agnew » 14 Jan 2009, 02:04

ledzepfan15 is correct. You're born with what you have. Some people are born with more fast twitch(Anaerobic), others more slow twitch(aerobic). With this being said, you can train to improve the efficiency of the fibers.

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