The PJF Podcast: Elite Sports Performance 004: Training Fast Twitch Muscle Fibers with Dr. Andy Galpin
14 snips
Jun 1, 2019 AI Snips
Chapters
Transcript
Episode notes
Fast vs Slow Twitch Fibers
- Fast twitch fibers contract faster but fatigue sooner than slow twitch fibers that have better endurance.
- Muscle function heavily depends on fiber type composition, influencing athletic performance in speed and power.
Two X Fibers in Elite Athletes
- Two x fibers are very rare in healthy humans but dominant in explosive animals like cheetahs.
- A world record-holding sprinter had 24% two x fibers, indicating uniqueness in elite fast athletes.
Maximize Fast Twitch Growth
- To maximize fast twitch fiber development, combine heavy strength training with explosive plyometrics.
- Use low reps, high rest, and maximum power efforts to optimize fiber type adaptation.