How to Build Fast Twitch Muscles With Speed and Agility Training

Footwork drills on a bosu builds fast twitch muscles.

There are three types of muscle fibers: slow, intermediate and fast twitch. Fast twitch muscle fibers are responsible for strong and explosive movements because they control the speed of muscular contraction. Slow twitch muscle fibers provide the endurance of the muscle. Intermediate muscle fibers have qualities of both slow and fast twitch fibers. Building fast twitch muscles involves very different training than for building slow twitch muscles. The key to building fast twitch muscle fibers is to ensure your training provides for adequate work-rest ratios so that you do not move from anaerobic to aerobic training.

Things You'll Need

• Micro hurdles
• Agility ladder
• Bosu

Instructions

1. Warm up for six to 10 minutes with an aerobic and rhythmic activity such as spinning, walking or using an elliptical trainer. The warmup needs to work all of the major muscle groups.

2. Use the agility ladder for a step-in-step-out drill. Stand at the first rung of the ladder, step in with your left foot and then in with your right foot. Step out with your left foot and out with your right foot. Rehearse the drill three times slowly then do the in-out drill as fast as you can, preferably in 10 seconds or less. Rest for up to 60 seconds. The rest can be active, a slow walk back to the other end of the ladder. Repeat the drill-rest cycle three times.

3. Use the micro hurdles for a step-in-step-out drill. Place two micro hurdles side by side with space between them. Straddle the hurdles with your feet shoulder width apart. Step in with your left foot, in with your right, out with your left, out with your right, as fast as you can, for 10-20 seconds. Rest for up to 60 seconds. Repeat the drill-rest cycle three times.

4. Use the bosu for a step-up-step-down drill. Straddle the bosu and step up on the bosu with your left foot and then up with your right, step off with your left and off with your right, as fast as you can, for 10-20 seconds. Rest for up to 60 seconds. Repeat the drill-rest cycle three times.

Tips & Warnings

• Perform all drills and exercises as fast as possible and use good form. If you neglect your form and injury may occur.

• Performing these drills at a slow pace will not build fast twitch fibers.

References

• AthleticQuickness.com: Isometrics Training and Fast Twitch Muscle Fibers
• MMA Team Underground: Underground Cross Fitness Training
• The Journals of Gerontology; Human Aging, Muscle Mass, and Fiber Type Composition; J. Lexell; 1995