How to Improve Speed and Train Fast-Twitch Muscle Fibers

💨Dynamic effort work involves performing repetitions of strength exercises at faster speeds to train your neuromuscular system.

🏋️High rate of force development exercises, such as plyometrics, develop your ability to produce force in less than a tenth of a second.

🏋️‍♂️Maximum force exercises, close to your one rep max, help build a base of strength to improve speed and power.

🔥Hypertrophy training, with higher reps and volume, builds a foundation of size that can be transformed into power and speed.

💪Conditioning exercises, specific to energy systems, allow you to recruit and maintain fast switch muscle fibers throughout training and competition.

How do I know if I'm force deficient or velocity deficient?

—Consider whether you're stronger but not quick (force deficient) or quick but not strong (velocity deficient). This will determine how you should prioritize your training.

How should I incorporate hypertrophy training into my program?

—Hypertrophy training is most effective in the off-season and should gradually increase in volume. During the season, focus on maintenance and transition to speed and power training.

What is the best way to improve rate of force development?

—Plyometric exercises, with short ground contact times, are ideal for training rate of force development. Implement a variety of plyometric movements tailored to your sport.

How often should I incorporate conditioning into my training?

—Conditioning can be included towards the end of your training sessions, when you're slightly fatigued. Choose exercises specific to the energy system required for your sport.

Can I modify the program example according to my needs?

—Yes, the program example provided is a guideline. Adjust the volume, intensity, and exercises based on your individual capabilities and goals.

00:08Introduction and overview of the five ways to train fast-twitch muscle fibers.

03:05Explanation of dynamic effort work and its benefits for neuromuscular training.

05:19Discussion of high rate of force development exercises and their importance for sprinting.

08:15Understanding the role of maximum force exercises in building strength for speed.

10:40Explanation of hypertrophy training and its benefits for power development.

13:50Importance of incorporating conditioning exercises to optimize muscle fiber recruitment and recovery.

18:40Program example for implementing these training elements.

20:00Overview of day one in the program: sled sprints, speed strength work, and strength exercises.

23:16Overview of day two in the program: speed work, plyometrics, and hip strength exercises.

25:16Closing remarks and encouragement for incorporating these training elements into your program.