Fast vs Slow twitch

[Jesse7771]

Olympic sprinters and powerlifters actually have similar compositions of muscle fiber. Both are roughly 80%+ fast twitch. Remember that sprinting is a high intensity short burst of power like lifting not where you use slow twitch fibers.

[Brettson617]

Originally Posted by all pro

I think this thread wins the prize for the most bro science in one thread for 2009.
Let's start with the basics. There are 3 different types of speed.
1) Maximum speed. Requires RFD, rate of force development and absolute strength, 1 rep max. These are best developed in the 3-5 rep range. Topically 3 sets of 3 reps at 90% of a 1 rep max.
2) Starting speed, also called 'explosive'. Power cleans or other explosive olympic lifts will improve this quality.
3) Reversible speed also called mobility, the ability to turn on a dime or reverse direction RIGHT NOW. Best developed with plyometrics.

This is all good but my original question was if i did more than one of these, would they interfere with eachother

[chaddukes]

Originally Posted by Brettson617

i think ill probably chill out on the heavy lifting for a while and focus more on speed and agility.

What? Why did you come to that conclusion? Improving your 1RM on deadlift, and doing cleans will have huge carryover to your sprinting! Yes, you also need to work on sprinting technique. But, technique without improving your strength is only going to give you a marginal improvement in speed.

[SumDumGoi]

Increasing your strength will give you an increased "potential" for increasing your speed. However, just because you have strong legs does not guarantee that you will be fast.

Sprinting and weight lifting should be treated as two separate tasks. There is not going to be any one magical exercise that will improve your speed. When you are in the weight room just focus on getting stronger, that should be your primary objective. Focus on strength improvements during your heavy compound exercises such as deadlift and squat.

You will also have to do some direct sprinting exercises if you want speed. Think of this as its own set of skills. In order to improve you must specifically train to develope this skill pattern. The increase in strength will help to supplement this by allowing the muscle to contract harder. But without this practice you won't necessarily increase your speed just because your legs are stronger.

It will be very important for you to not train with the ridiculous amount of volume during your strength training routines many on this board recommend. If you do, your legs won't be recovered and your skill pattern during your sprinting exercises will suffer. As i think someone in this thread already mentioned the strength training should be used to supplement your sprinting routines, not he other way around.

All of the gee whiz exercise gadgets are not really going to do you much good. What you need are simple basic compound lifts for your legs during your strength training (squats/deadlifts) in addition to performing some sprint work on other days of the week.

[SumDumGoi]

Originally Posted by chaddukes

What? Why did you come to that conclusion? Improving your 1RM on deadlift, and doing cleans will have huge carryover to your sprinting! Yes, you also need to work on sprinting technique. But, technique without improving your strength is only going to give you a marginal improvement in speed.

There is no carry-over from these exercises to sprinting. This is a completely different skill set. The only thing that would carry over are any increases of strength that occur, which in reality could be accomplished through any exercise.

[all pro]

Originally Posted by Brettson617

This is all good but my original question was if i did more than one of these, would they interfere with eachother

No, mixed qualities are used all the time at the top level of sports. For maximum speed you can add power cleans. For RFD you can do squats, bench press, bent over rows and over head press for 3x3/3x5 and add a 10 rep set at the end. For mobility you add plyometric drills.
Welcome to the NFL!

[Brettson617]

Originally Posted by chaddukes

What? Why did you come to that conclusion? Improving your 1RM on deadlift, and doing cleans will have huge carryover to your sprinting! Yes, you also need to work on sprinting technique. But, technique without improving your strength is only going to give you a marginal improvement in speed.

Haha sorry to alarm you. Its just that everyone in this thread has a different opinion and i cant realy tell whos right. But it seems in recent posts people are saying that they are unrelated so I guess continue improving leg strength as well.
And Im new to this site so can somebody pleasssse tell me what bro science is? apparently it is heavil concentrated in my thread.

[chaddukes]

Originally Posted by SumDumGoi

There is no carry-over from these exercises to sprinting. This is a completely different skill set. The only thing that would carry over are any increases of strength that occur, which in reality could be accomplished through any exercise.

OK, you're right. Somewhat nitpicky, but right. It's not the act of deadlifting, but the strength that comes from it. My point was that sprinting speed involves hip strength, and deadlift is one of the best ways of developing that strength.

[all pro]

Originally Posted by Brettson617

Haha sorry to alarm you. Its just that everyone in this thread has a different opinion and i cant realy tell whos right. But it seems in recent posts people are saying that they are unrelated so I guess continue improving leg strength as well.
And Im new to this site so can somebody pleasssse tell me what bro science is? apparently it is heavil concentrated in my thread.

Bro science is when someone parrots off something he heard or read spouted off by someone with little to no practical experience and no real world proof. AND the people that do this sound like parrots and look like @$$clowns when they get called out on it. I 'm going to give you a great source from a pro coach with lots of results,
http://www.higher-faster-sports.com/articles.html

[zephed56]

Originally Posted by chaddukes

OK, you're right. Somewhat nitpicky, but right. It's not the act of deadlifting, but the strength that comes from it. My point was that sprinting speed involves hip strength, and deadlift is one of the best ways of developing that strength.

You certainly aren't going to get the same carryover from leg extensions or leg press, and leg curls as you would with squats and deadlifts, even though your legs may have increased strength the same amount, so yes it does matter which exercises you use. And your legs will not gain the same amount of strength in the same amount of time anyways from extensions/curls as they would with squats/dl's so it is not just a trivial difference. Strength is strength but one of the methods listed neglects many other important muscles that do affect sprint speed and it is also not as efficient.

[jcolson]

Originally Posted by Brettson617

Idk i saw some awesome info on athleticquickness.com but it didnt mention if I could continue with a strength routine.

You wont get too bulky unless you are training to bulk up. This has a lot to do with your diet; If you eat big, you will get bigger.

I would train heavy with slow controlled movements as well as train for explosive strength; Plyometrics etc.

There are not just slow twitch muscles and Fast twitch muscles and nothing in between. There are a range.

- If you lift extremely heavy you work the fast twitch muscles that have the highest ability for growth and strength.
- If you do long durration exercises you train slow twitch muscles designed for durration, which are very weak.

So: Train at the level you want to perform. Training the core will be important. Also, keep in mind that being lean will play an integral part in quickness and agility.

There are a lot of great workouts for speed and quickness. Plyometrics is still one of the best.