Get in the best shape of your life using the world's best all-in-one package of fitness, nutrition and support
topWelcome to Howtobefit.com!     Contact: Email howtobefit@gmail.com   (505) 463-8865   
Howtobefit.com
Take Charge of Your Body for Life!
21 Day Fix Challenge Pack (English or Spanish) just $140.00 - save $70.00!
Get Fit Eat Smart Fitness Coaching Save Money Stay Accountable Join the Club Join Our Team Blog FAQ's About Home

How to Develop Fast Twitch Muscle Fiber

by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

High school athletes want powerful fast-twitch muscle fiber to make the starting lineup. Olympians want fast-muscle fiber to win the gold.

Everyone interested in dropping body fat, toning muscle, and reversing the effects of the middle-age somatopause, should have a fitness plan that includes developing fast-twitch muscle fiber.

Fast muscle fiber is necessary to perform high-intensity exercise that will release G H g.rowth hormone during workouts. And plyometric training is the champion at developing fast-twitch (IIa) muscle fiber, and it also develops the super-fast (IIx) muscle fiber.


All Ages Benefit from Plyometrics

Children can increase bone density, strength, and power through plyometric jump drills, (Jumping improves hip and lumbar spine bone mass in prepubescent children: a randomized trial, 2001, Fuchs).

Adolescent girls that participate in plyometric training increase bone density, (Effects of plyometric jump training on bone mass in adolescent girls, 2000, Witzke).

Premenopausal women maintain strength and power with plyometric training. Continued training also reduces important risk factors later in life, (Detraining reverses positive effects of exercise on the musculoskeletal system in premenopausal women, 2000, Winters).


Plyometrics may aid injury prevention

Plyometric drills may aid in the prevention of ACL (anterior cruciate ligament) injuries. However, plyometric drills must be performed with adequate warm-up and a gradual buildup period because some drills - with lateral movements - can actually cause ACL injury if they're not performed correctly.


Plyometric drills can be performed at home

Plyometric drills typically involve jumping, skipping, and hopping, but may take many different forms. And they are performed by sets / reps similar to weightlifting.

There are many types of plyometrics. Karate kicks, in many respects, are an example of standing plyometrics. Jumping drills are plyometrics. And running with exaggerated high-knees is a plyometric drill called high-knees.

Performing the drills

The Ready Set Go Fitness plan uses standing and dynamic (moving forward) forms of plyometrics that involve quick, powerful, repeated movements of the stretch-shortening muscular cycle. The first few sets in the plyometric workout call for the traditional karate kicks - front, side and back.

Karate Front Kick

Karate Front Kick StartKarate Front Kick Raise KneeKarate Front Kick Forward Kick

         start           raise knee        forward kick

 

                                       Advanced Front Kick Karate Front Kick Advanced

 

 

 

 

Once plyometric kicks have been accomplished, it's time for the dynamic drills.

Initially, perform only one set of the dynamic plyometric drills covering 10-yards in distance.

 

Progressively build to two sets of 15-yards with a walk-back recovery in-between. These drills should only take 10-minutes initially and build to 20-minutes.


With all plyometric drills, there should be lots of leg action (jumping up and down). However, the progress forward should be equal to the speed of walking.



Butt Slaps


This drill is typically called butt slaps or butt kickers. Whatever the name, its a great developer of fast-twitch leg muscles. This drill is especially valuable for the athletes wanting to improve speed. Butt Slaps

Run forward by raising the back foot as high as possible without raising the knee as shown by trainer Mrs. LaFont.

 

Important: Keep knees pointed downward. There should be lots of leg action with the heels going (up and down). However, the progress forward should be equal to the speed of walking.

 

Scheduling Plyometric Drills


Plyometric drills are a regular part of the Synergy Fitness program beginning at Fitness Level Two. Plyometric workouts should be performed one day a week. Advanced athletes in the Fitness Level Five category have plyometric drills scheduled for two days a week.

 

Have a great day!

Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness

   

National Institutes of Health research cited in newsletter,
Research Summary 1
Research summary 2
Research Summary 3

NOTE: The purpose of this article is to expand thinking about fitness as an informational source for readers, and is not medical advice. Before attempting the Synergy Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning; it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.



Ready, Set, Go! Synergy Fitness Click here to learn the science behind Phil Campbell's training plan
Target body fat
Increase your energy
Slow the aging process
Ready, Set, Go! Synergy Fitness for Time Crunched Adults

For less than a half hour session with a personal trainer, you'll get
368-pages of power-packed information with 300 photo-illustrations
for Just $19.95

Personal Endorsement

Phil Campbell contacted me personally and asked if I would be interested in following his training plan. After being a competitive runner for over 36 years, I thought that there was little more that I could learn. I was totally wrong! Ready, Set, Go! Synergy Fitness for Time Crunched Adults has revolutionized my training and I can't thank Phil enough. I have lost body fat, gained energy and strength and I am running better than I have in years. Phil's book shows you how to incorporate his training methods into your bicycling, swimming, running or other cardiovascular workout as well as maximize the benefit that you get from your strength workout. You owe it to yourself to order this book and start achieving all of the goals that you have always wanted to, but never been able to.


The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top
VISIT OUR BLOG
Follow Us On Facebook
Follow Us On Twitter
SEARCH OUR SITE
ON SALE THIS WEEK
» 21 Day Fix Challenge Pack Save $70.00
» Body Beast Challenge Pack - Save $80.00
» Brazil Butt Lift Challenge Pack - Save $50.00
» Power 90 - Save 33%
SAVE UP TO 40% WITH CHALLENGE PACKS!
Click on the image to watch
Click on the link to learn more


21 Day Fix Challenge Pack On Sale - Save $70.00


Focus T25 Challenge Pack
Save $50.00

PiYo Challenge Pack

PiYo Challenge Pack
Save $50.00



P90X Challenge Pack
Save $65.00



TurboFire Challenge Pack
Save $50.00



P90X3 Challenge Pack
Save $70.00



Insanity Challenge Pack
Save $70.00

10 Minute Trainer Challenge Pack

10 Minute Trainer Challenge Pack
Save $50.00

3 Day Refresh Challenge Pack

3 Day Refresh
Challenge Pack

Save $50.00

Slim In Six Challenge Pack

Slim In Six Challenge Pack
Save $50.00

TurboJam Challenge Pack

TurboJam Challenge Pack
Save $50.00



Les Mills Combat
Challenge Pack
 
Save $50.00

Les Mills Pump Challenge Pack

Les Mills Pump
Challenge Pack

Save $80.00

Brazil Butt Lift Challenge Pack

Brazil Butt Lift
Challenge Pack

Save $50.00

Body Beast + Shakeology Challenge Pack

Body Beast Challenge Pack
Save $80.00



Ultimate Reset
Challenge Pack

Save $55.00

Complete List of Beachbody Challenge Packs
FEATURED COACH
Team Beachbody Coach Diana Collins - Featured Coach
Coach Diana Collins

Diana Collins on Facebook
EARN MONEY AT HOME
Moms and Dads
(and singles, too), you can earn money from home helping other people
get fit and healthy.
Click here to learn more
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
JOIN OUR TEAM
Team Beachbody
Coach Membership
If you want a 25% discount on all Team Beachbody products, then the business membership is for you.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click here to learn more
» Workout Programs
» Nutritional Supplements
» Get Fit Fast
» Free Personal Coaching
» Join the SuperGym
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Workout Tips Videos
» Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» The Weekly Newsletter
» Team Beachbody Tutorial
» SuperGym Tutorial
HOTTEST SELLING DVDS
» 21 Day Fix - $59.85
» Focus T25 - $119.85
» P90X3 - $119.85
» Insanity - $119.85
(also available in Spanish)
» Les Mills Combat - $59.85
» 10 Minute Trainer - $79.90 (also available in Spanish)
» P90X2 - $119.85
» Les Mills Pump - $165.85
» P90X - $119.85
(also available in Spanish)
» Asylum - $89.85
» TurboFire - $119.70
» Brazil Butt Lift - $59.85 (also available in Spanish)
BEST SELLING NUTRITIONALS
» Shakeology
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us
© 2014 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home