Skeletal muscle has both fast twitch and slow twitch fibers. The slow twitch fibers are darker from the extra hemoglobin, which provides extra energy for endurance-type activities, such as running a marathon. Fast twitch fibers are lighter and provide power for short bursts, such as with sprinting. Everyone has both types of muscle fibers, but some individuals may have more of one type than another. If you naturally have more slow twitch, you may not be able to build more fast twitch, but you can train your body to recruit the fast twitch muscles more often.
Step 1
Focus on strength exercises, with lower repetitions of high weights, which are more likely to recruit fast twitch fibers. Use weights that are heavy enough you can do no more than eight, but light enough that you can do six. Do at least three sets of each exercise.
Step 2
Do functional fitness exercises with explosive moves, such as jump squats, to recruit fast twitch fibers. Stand with your feet at hip width, squat down until your thighs are parallel to the floor and jump up in one explosive motion. Repeat at least 10 times.
Step 3
Do cone runs. Place 10 traffic cones in a line at three-foot intervals. Weave your way between the cones as fast as you can without touching or knocking them over. When you have mastered the three-foot interval, move the cones to two-and-a-half feet, then two feet.
Step 4
Do sprinting exercises. Place two traffic cones 12 feet away from each other. Run back and forth between the cones as fast as you can. Touch the top of each cone without touching the cone with your foot or knocking the cone over.
References
- "Trail Guide to the Body"; Andrew R. Biel; September 1997
- "Personal Trainer Manual"; American Council on Exercise; December 1996
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al; November 2007
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