Training Fast Twitch Muscle Fibers
And Developing Strength with Speed
RANDOM FACT!! Did you know that “Strengths” is the longest
word in the English language that has only one vowel?
As we know,
fast twitch and slow twitch muscle fibers are spoken about in many aspects of
training for athletes and sports enthusiasts. This is to create a well-rounded
athlete that encompasses Endurance, Power, Speed, Force, muscular and anaerobic
endurance. And…the only way we can
improve is if we keep pushing our body past the limit of what it can already
handle right? But how do we do that
without injury? How do we train certain systems like fast twitch muscle
fibers?
I have a
history of shoulder injuries, and I was attacked with bilateral bicep
tendonitis in March, which was severe enough to halt a lot of strengthening of
my arms and shoulders. It focused me in
terms of biking but halted swimming and upper body strengthening. It was painful and disappointing.
Once I
recovered and felt good enough to push myself, I had a goal of performing some
Olympic movements such as a clean and jerk in order to work my fast twitch
muscle fibers. I also wanted to use
kettle bells in transverse movements and to start deadlifting heavier weight. I
knew this would be key to improving my muscular endurance and force, as well at
the fast twitch muscle fibers.
Wall Ball: 18lb medicine ball thrown 8-10 feet up in the air
ANOTHER
FUN FACT! When
more than 100 athletes competing in the Olympics, 2 in particular were found to
have a higher than average percentage of fast twitch muscle fibers. Dara Torres and Greg Louganis.
This is the
schedule I started. I went very light
the first week because the goal is, to move the muscle and direct blood flow to
it while exercising it’s range of motion.
You want to feel the muscle working but you do not want to have
pain. You have to find a weight that is
comfortable at a slow pace and for higher repetitions.
Pushing the Sled followed by repetitions of KB squat to overhead press. As you can see I improvise!
Week 1 Shoulder
Exercises:
Exercise
|
Weight
|
Reps
|
Sets
|
Internal and External Rotation
of Shoulder
|
Light resistance band, side
laying, Cable Column
|
12-15
|
2-3
|
Empty Can
|
0-5
|
12-15
|
2-3
|
YTM’s
|
0-3
|
12-15
|
2-3
|
Short arc Shoulder Raises
|
5-15
|
12-15
|
2-3
|
Dips
|
Body Weight
|
12-15
|
2-3
|
Week 2
Shoulder Exercises
Exercise
|
Weight
|
Reps
|
Sets
|
Body Blade at Scaption. Progress into ER/IR movement.
|
Makes those ends move!!
|
8-10 nice and slow or timed for
20”
|
2-3
|
Arnold Presses
|
Light weight 3-8lbs
|
12-15
|
2-3
|
Straight arm front and side
shoulder Raises
|
Light Weight 5-12 lbs
|
12-15
|
2-3
|
Face Pulls
|
Light weight
|
12-15
|
2-3
|
Planks on Hands
Figure 8
|
Body Weight
|
12-15
|
2-3
|
Week 3
Exercise
|
Weight
|
Reps
|
Sets
|
Kb Thrusters with single arm
|
15-25 lbs
|
12-15
|
2-3
|
Deadlifts
|
¼ to ½ your body weight
|
12-15
|
2-3
|
Kb squat to overhead press
|
15-25
|
12-15
|
2-3
|
Wall Ball
|
5-15
|
12-15
|
2-3
|
Dips
|
10-15lbs
|
12-15
|
2-3
|
I felt like
this was a great progression for me and I enjoyed the process. I pushed my body at every week and made the
exercise difficult of the prescribed repetitions were not enough. I changed that aspect more than the weight. I think this program is very interchangeable and
is different for every individual based on their personal goals and their medical
history. Some programs could easily be
replicated for two weeks at a time.
Week 4
you’re there!
After I
warmed up for 10-15 min, I walked into the gym and took the empty bar and broke
apart the clean and jerk into different parts.
I worked on my deadlift form and the transition to the shoulders. I performed from front squats with the bar racked
on my anterior delts. I slowly added weight starting with 20lbs and did most of
the same drills to make sure my shoulders felt comfortable with the
movements. I ended up staying with 80
lbs and performing about 60 reps total.
