Training Fast Twitch Muscle Fibres

[Mitch]

I've been using jogging and bodyweight exercises as a staple of warm ups and training at my club for years. So, jog to the other end of the gym do press ups jog back. Repeat with sit ups, squat thrusts, star jumps, whatever really.

And I think I've got lazy and set in my ways. I'm also worried that jogging is emphasising slow twitch fibres which is not a good long term goal for anyone wanting to kick.

So I was thinking that I should mix things up and try to bring in some specific movements to encourage recruitment of fast twitch muscle fibres, particularly in the legs for kicking of course.

I've got some ideas already, but can anyone make any suggestions as to possible exercises to help?

Mitch

[cloudz]

squat jumps & sprints ?

[d0ugbug]

Hey Mitch,

I use the same warmup but its sprint to each base and start at 10 and get down to 1 within 3 min.

So 10 press-ups > Sprint Back > 10 whatever > Sprint Back > 9 etc etc if they get down to 1 within the time have them work back upto 10.

What I've started to do for kicking as well is :

1. Partner holds a kicking shield
2. Other person drops into a squat position
3. When the parter says "GO!"
4. The other guy drops, does a burpee but when they jump up instead of a tuck jump they do a jumping snap kick or side kick or roundhouse (depending on how nasty your feeling)

Do 20 reps on each leg then switch partners

[CosmicFish]

squat jumps & sprints ?
I'd second these.

Plus bear in mind that fast twitch fibres tend to fatigue pretty quickly. Also, the more effort you put into each jump / sprint the more of them you hit. So, IMO, it'd be best to train them in short hard bursts and when you're not fatigued from something else.

[Ranzan]

:cool:Hey Mitch,

I use the same warmup but its sprint to each base and start at 10 and get down to 1 within 3 min.

So 10 press-ups > Sprint Back > 10 whatever > Sprint Back > 9 etc etc if they get down to 1 within the time have them work back upto 10.

What I've started to do for kicking as well is :

1. Partner holds a kicking shield
2. Other person drops into a squat position
3. When the parter says "GO!"
4. The other guy drops, does a burpee but when they jump up instead of a tuck jump they do a jumping snap kick or side kick or roundhouse (depending on how nasty your feeling)

Do 20 reps on each leg then switch partners
I LIKE!!! :cool: