Muscles are composed of slow-twitch and fast-twitch fibers. Slow-twitch fibers are used for endurance activities such as running a marathon, while the fast-twitch fibers are used for explosive movements such as running a sprint. Training the fast-twitch fibers builds the leg muscles for speed, as does rehearsing the activity the muscles will be used for, and training antagonistic muscles so that they don't act as brakes by working against the active muscles.
Instructions
Weight Train Using Power Lifting Principles
1. Use explosive motions in all leg-training exercises rather than bodybuilding-style training that is used in most health-club programs. Bodybuilders are concerned with using all muscle fibers and increasing size, while speed training requires you to concentrate on the fast-twitch fibers.
2. Lower weights slowly and under control but raise weights as fast as possible. With squats, rise quickly enough so that your heels actually leave the floor slightly.
3. Use heavy weights and lower repetitions (three to five) after warming up using lighter weights. Low repetitions fire the fast-twitch fibers as opposed to the higher reps, which use either slow-twitch fibers or both.
Rehearse the Activity
4. Practicing the activity that the muscles will be used for will lead to applied speed. As martial arts expert Bruce Lee wrote in his book, "Tao of Jeet Kune Do": "...speed depends on economy of emotion" and "... constant mechanical drill (practicing the activity) is essential."
5. Practice at both a slow pace and a fast pace. The slow pace allows your body the time to understand when muscles need to fire, and fast training applies this understanding to action.
6. Relaxation of non-working muscles allows the active muscles the freedom they need for complete, fast contraction.
Train Antagonistic Muscles
7. Weak antagonistic muscles act as breaks and slow down the working muscles and lead to injury. A prime example is the large number of hamstring pulls and strains sustained by pro football players.
8. Incorporate leg curls, straight-leg dead lifts, and lunges into your program, and work them with as much emphasis and enthusiasm that you give the stronger thigh muscles.
9. Increase your flexibility, especially in the hamstrings, by stretching after your muscles are warm (cold muscles will try to contract).
Tags: fast-twitch fibers, muscles will, active muscles, antagonistic muscles, fibers used