Fast Twitch Muscle Fibre - all you need to know to get faster

John Shepherd track & field coach - author & editor

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This is a Christmas present of sorts to you guys! This is one of my Coach-Athlete members' videos - which has had a bit of editing.
This one is all about fast twitch muscle fibre and how to get the most out of it to be as explosive and as fast as possible.
I talk about the types of fast twitch fibre, how you can specifically train and how - if you do the wrong training - you can de-train it.
The role of the neural system is also considered and how this can affect the ability to generate speed.
Knowing how to train fast twitch muscle fibre is crucial for sprinters and jumpers and many get it wrong ... or don't fully understand the parameters within which it needs to be trained.
I hope this video will help you and give you a much better idea of how to keep your fast twitch fibres fast and even faster ...
And please do consider becoming a channel member. Just £1.99 a month will help me produce the content that is hopefully helping you perform better as a coach or athlete (or both).
Happy Christmas!
#fasttwitchfibre #sprinttraining #howtosprint
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John Shepherd

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12 сен 2024

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Комментарии : 13

@jameshegeman5660 Год назад

Hi John - I love your content. Recent research by the likes of Andy Galpin and others seems to indicate that Type IIa fibers are perhaps more significant than Type IIx (formerly known as “Type IIb” in humans). For starters - the percentage of Type IIx fibers is almost always low, even in elite athletes. In power athletes who have 70+% fast twitch fibers (in, say, the Vastus Lateralis), these fibers will be almost entirely Type IIa. Almost *any* training, even speed training, tends to convert Type IIx fibers into Type IIa. In fact, the only known activity that causes other fibers to convert to Type IIx is detraining. (This may have something to do with the success of long pre-competition tapers, e.g. the CF 10-day taper. I suppose one could argue that this is an “extended” consequence of speed training, so there’s room for interpretation there…) I do admit that it is quite unclear as to what happens on the extremely-short end of the training spectrum - e.g. jumpers (whom you would be concerned with) and other “plyos-only” athletes. But even 100m/200m sprinters and Olympic weightlifters tend to get high percentages of Type IIa fibers, with very few Type IIx’s (unless they detrain). Lastly, the existence and behavior of hybrid fiber types, as you allude to, does appear to indicate that fiber type conversions from Type I -> Type IIa/x are possible over the long term.

@soudeepdebnath7723 Год назад

Yes sir we guys need more detailed information videos 😊

@justinsincoise6693 Год назад

An incredible incite john. Never seen so much detail in the subject.

@Johnshepherdtrackcoach Год назад

Many thanks.

@riddikssaga Год назад

Insight*..... Just saying... Incite means something else all together

@justinsincoise6693 Год назад

Beg your pardon. Insight. One more question though 🤔. How do you train without getting tired. Coz the old school method we just tire away and call it another day of progress.

@royekkel2556 Год назад

What about the deload effect on fast twitch b fiber. I did see a papir that talking about deload effect has good effekt on the fast twitch b fibers. What do you thinkt about that?

@Johnshepherdtrackcoach Год назад

I think I may have mentioned in the video that muscle fibre has a fast twitch muscle fibre default. That means that if muscle fibres are not specifically trained then they will revert to a fast twitch setting. Most of our daily activities utilise slow twitch fibres … some of these will therefore default to fast twitch when deloaded. Hope this helps and thanks for the comment.

@kapayaxi8976 Год назад

Hi sir how i can fix my leg in hang technique please?

@fidru Год назад

regarding the ftf recruitment: as a senior long distance runner who does sprint training as well periodically: will a slow 60-90min aerobic run 2 days before a sprint specific strength session prevent development of fast twitch fibers? (I know its generally not recommended to train both systems).

@Johnshepherdtrackcoach Год назад

As your energy system would be used to the aerobic work it would not have the same effect as it would on a sprinter. It would be the fatigue that would be the main influencing factor. However, two days would seem a sufficient recovery period. Basically "problems" arise when you try to do sprint work after prolonged endurance work with little speed work ... thus your faster fibres and your CNS "can't fire fast easily". I'd always recommend that distance runners do regular fast strides of circa 100m 3-4 times a week. And more focussed speed work and drills more so if possible. At least you will keep your speed hand in as it were. Thanks for the question and all the best

@fidru Год назад

@@Johnshepherdtrackcoach thanks a lot for your detailed answer (unlike the furtunate runners in you videos I have no possibility to train spints indoors but Im guilty of doing sprints even at 0°C in winter season anyway). 👍 my follow up question is will it be a disadvantage (again ftf wise) doing faster running (threshold or vo2max) the day after sprint training? PS: I really appreciate the quality of your content even though I have no ambition (yet) for jumping (maybe 400 hurdles in summer as an adventure) but I recently found out I'm really into technique drills and plyometrics.