Preferential Fast Twitch Training

Expert Discussion Strength Training
21

Do we really understand weight training regards fibre type? Work this out.

2 years ago, mid summer, I performed my vertical jump pb of 82 cm(btw I was experienced with vertical jumping and plyos etc already) when I was bounding my furthest and sprinting my fastest. This year I just equalled my vertical jump pb after a training phase consisting only of int tempo, tempo, special end. and weight training with reps of around 5. I am sure this is due to the fact that my squats are as strong as ever, even though such weight training (reps of 5 at 85%) is supposed to promote type IIa conversion.

I am now not going to worry about weights too much, and mainly just perform reps of 5 with the odd session with reps of 3. Whatever is happening in my muscles, and whatever the proportion of ot type IIa formed, it is anything but detrimental to power production. I will still add plyos and short hill sprints/tyre pulls also.

22

Is it being suggested that if u do eccentrics with above 100% 1rm, u are more likely to keep type 2B fibres and have less conversion to type 2A ?

Is it being suggested that the best (certainly most conveniant) way to get supra maximal eccentrics is to use plyometrics ?

Somebody on another thread suggested plyo’s is the number one speed killer! Can some one clear up the apparent contradiction about plyo’s?

As long as ground contact time is very quick when leg angles are similar to sprint angles the surely that is fine?

23

Not the best way, but one of a few. As far as plyo they count as a weight room thing, general movements are fine, no need to be specific, except in the idea of hitting the muscles used in sprinting, thats why bouding is a popular choice because it is more “specific” to sprinting.

24

Goose 2:
It was said that plyo’s were the number 1 SHORT TERM speed killer. So if you all of a sudden started implementing plyo’s into your program, you’re speed may suffer in the short term (likely due to the unfamiliar stress on the CNS). Long term however, done properly, they have potentially positive benefits.

25

strength is power???

for a sprinter anyway, atleast???

26

[QUOTE=Kellyb]…Besides that though the limiting factor is the nervous system not the muscular system. This is because the time to peak power of the type II subtypes is still well within the time it takes to apply peak power in sprinting. Also most are not capable of recruiting a significant % of motor units in a time so short as 100-200 milliseconds…the time you have to apply peak power in sprinting. Until you have a very small explosive strength deficit maximizing recruitment will give the best rewards. Intentionally maximizing things at the metabolic level surely can’t hurt, but youd be better off trying to maximize the nervous system to recruit as many fibers as possible.QUOTE]

this sounds interesting so what exactly in simple language one can do to increase the power in the minimal timeframe during sprinting. To increase explosive deficit one mentions for recruiting more motor units, sounds interesting.

27

Would it be preferential for a beginner to concentrate on the heavy lifting before considering sub maximal loads for maximum force or plyos?

Building a base before the plyos or dynamic lifts would be worthwhile?

Btw apparantly I won’t be signing up for the forum for another 3 years :).