High intensity strength and power training is an excellent way to recruit and develop fast twitch muscle fiber units (type IIA muscle fibers). For many sports, an abundance of fast twitch muscle fiber units is thought to be a crucial component of performance.
Additionally, some studies suggest that a lack of type IIA muscle fiber leads to accumulation of body fat and a decrease in connective tissue strength.
Type IIA Workout Protocol
Perform a Dynamic Warm-Up for 5-10 Minutes
Exercise #1 – 6X Toe Touch Push Ups
Exercise #2 – 6X Bounding Tuck Jumps with Push Up
Perform 4 – 6 Sets
Perform both exercises back-to-back. No rest between exercises. To target your fast twitch muscle units rest for 15-20 minutes between sets. For a metabolic conditioning or fast loss effect take 30 seconds rest between sets.
Cool down with static stretching and self-myofascial release.
Consult your doctor before starting any exercise program. The instructions and advice presented in this program are not a substitute for medical counseling. Any exercise has some risk of injury. Stop if you feel any discomfort, pain, or other symptoms, and seek medical advice. You assume the risk of injury resulting from your use of the fitness and exercise tips contained in this program. The creators, producers, participants and distributors of this program make no warranty, express or implied, regarding your individual results.
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