View Full Version : fast twitch muscle fibres?


SugarShanep4p
07-16-2008, 01:17 AM
I was wondering how to better develop my fast twitch muscle fibers, any exercises, etc.. Someone was talking about it in the post I made about weight lifting advice and I was wondering if somebody could elaborate a little more on how to further develop the fast twitch fibers Any advice would be great. :boxing:

PunchDrunk
07-16-2008, 05:32 AM
To develop fast twitch fibers, you're gonna have to lift heavy. This is exactly why heavy lifting is not bad for boxing on doesn't make you slow.

Rafael Benitez
07-16-2008, 05:54 AM
To develop fast twitch fibers, you're gonna have to lift heavy. This is exactly why heavy lifting is not bad for boxing on doesn't make you slow.

Good in theory but n practise it will make you bulky and robotic. It might work in sprinting but boxing you need speed of reaction not just movement and bulk will slow that down. The bulk will take the snap out of your punches. Fast twitch fibres are a natural gift. Do calisthenics to maximise what natural gifts you already have. You'll get explosive power increases too.

PunchDrunk
07-16-2008, 10:13 AM
Good in theory but n practise it will make you bulky and robotic. It might work in sprinting but boxing you need speed of reaction not just movement and bulk will slow that down. The bulk will take the snap out of your punches. Fast twitch fibres are a natural gift. Do calisthenics to maximise what natural gifts you already have. You'll get explosive power increases too.

Ignorance is bliss. :Flush:

eman-resu
07-16-2008, 11:51 AM
I workout with guys that are easily twice my strength and they don't hit harder than me. The only guy with a noticeable difference is real real smooth shifting his weight on his punches and he hits way harder than anyone else.

Fidayin
07-16-2008, 12:03 PM
Good in theory but n practise it will make you bulky and robotic. It might work in sprinting but boxing you need speed of reaction not just movement and bulk will slow that down. The bulk will take the snap out of your punches. Fast twitch fibres are a natural gift. Do calisthenics to maximise what natural gifts you already have. You'll get explosive power increases too.

where did you get this info from? Or did one of ur old skool trainers told you this.

mkm88414
07-16-2008, 12:33 PM
very heavy compound lifts like (bench, squat, deadlift) do develop the fast twitch fibers, but you might be more interested in explosive training. You can make any exercise more explosive like taking 45% of your max bench and just banging out reps as fast as you can.

There are some exercises that are particularly great for explosive training. One arm Dumbell (or kettlebell) snatches and swings are a perfect example. Clean+jerk is also pretty useful.

other than that theres all that other stuff like sled dragging, sledge hammer swinging, and a bunch of other stuff i cant think of right now

Talon
07-16-2008, 12:42 PM
i too am a fan of heavy lifting.

PunchDrunk
07-16-2008, 02:12 PM
very heavy compound lifts like (bench, squat, deadlift) do develop the fast twitch fibers, but you might be more interested in explosive training. You can make any exercise more explosive like taking 45% of your max bench and just banging out reps as fast as you can.

There are some exercises that are particularly great for explosive training. One arm Dumbell (or kettlebell) snatches and swings are a perfect example. Clean+jerk is also pretty useful.

other than that theres all that other stuff like sled dragging, sledge hammer swinging, and a bunch of other stuff i cant think of right now

Explosive training is obviously a good way to go as well. However, the higher your max strength, the bigger your potential for increasing explosiveness. So, to put it in order, The heavy lifting is the base upon which you add the explosive stuff.

PunchDrunk
07-16-2008, 02:13 PM
I workout with guys that are easily twice my strength and they don't hit harder than me. The only guy with a noticeable difference is real real smooth shifting his weight on his punches and he hits way harder than anyone else.

Technique is king. Obvious? I'd think so... We're talking about physical parameters here, not technical though.

Trrmo
07-16-2008, 02:24 PM
Explosive training is obviously a good way to go as well. However, the higher your max strength, the bigger your potential for increasing explosiveness. So, to put it in order, The heavy lifting is the base upon which you add the explosive stuff.

Can you give an example of a general lifting routine/program you use for your boxers? (sorry if its posted elsewhere)

PunchDrunk
07-16-2008, 02:31 PM
Can you give an example of a general lifting routine/program you use for your boxers? (sorry if its posted elsewhere)

Since none of my fighters are anywhere close to their strength potential, I use a very general one. Deadlifts, squats, bench and other pressing movements, pullups, rows and other pulling movements, DB snatches, cleans etc. Bang for your buck exercises. The set/rep scheme varies a lot, depending on the individual, and what time of the season, fights coming up etc. Right now we're doing a lot of stuff at 3sets of 8 reps to get a little muscle, and I'll go as low as 3 sets of 3 reps, even singles, at heavy weights when we get a little further along.

We do a lot of different stuff for explosiveness as well, light DB punching drills, med ball programs etc., during the season, to convert some of that gained strength to speed and explosiveness.

Trrmo
07-16-2008, 03:06 PM
Since none of my fighters are anywhere close to their strength potential, I use a very general one. Deadlifts, squats, bench and other pressing movements, pullups, rows and other pulling movements, DB snatches, cleans etc. Bang for your buck exercises. The set/rep scheme varies a lot, depending on the individual, and what time of the season, fights coming up etc. Right now we're doing a lot of stuff at 3sets of 8 reps to get a little muscle, and I'll go as low as 3 sets of 3 reps, even singles, at heavy weights when we get a little further along.

We do a lot of different stuff for explosiveness as well, light DB punching drills, med ball programs etc., during the season, to convert some of that gained strength to speed and explosiveness.

Thanks, I was doing weights for hytrophy (mostly compound stuff) before I started boxing after a longgg layoff. But since I started boxing a couple of months ago I havent done much weights at all, I am boxing training 4-5 days a week and really am just concentrating on general conditioning, lots of heavybag work, shadow boxing, skipping, some running, not much else really (not even push-ups), the body gets enough of a pounding!. My weight is about right now at 74 kgs, if I fight again (pro) it will be middleweight 72.6 kgs. Being 188cm though I want to remain strong,

SO, I have started weight training two days a week.

One day - All about 6-8 reps x 4 sets -Bench press, shoulder press, triceps, chin-ups (chins to failure each time)

Second day - lunges 8 reps x 3 sets, Deadlifts 8 reps x 3 sets, Rows 8 reps x 3 sets, Squats 10-12 reps x 4 sets,

The other 4 days boxing training and one day off.

Does this sound okay, too little, too much? appreciate your advice!

PunchDrunk
07-16-2008, 03:32 PM
Eventually you should lift heavier, like 3 sets of 3, to really hit get to the strength part, but it looks okay I guess. Is your weight going up, down or staying in place? Do you feel like you can recover properly for your boxing training (a little sorenes once in a while is okay)? Are you improving your lifts? Those are the basic things that should give you a clue about how well your program is working for you. If either one of those factors become a problem, it's definitely time to change up your program. I'd recommend you do that program for 6-8 weeks, then do real easy work for one week, before you go lower reps/higher weight. (I'm assuming you don't have a fight around the corner, in which case this would be a whole different situation)

If you're at 74kg right now, making 72.6 shouldn't be a problem if you turn pro. You should be able to sweat that off in the final 24 hours before weigh in.
Well, if your fat percentage is 8 or lower, it might be a little difficult...

Trrmo
07-16-2008, 03:41 PM
Eventually you should lift heavier, like 3 sets of 3, to really hit get to the strength part, but it looks okay I guess. Is your weight going up, down or staying in place? Do you feel like you can recover properly for your boxing training (a little sorenes once in a while is okay)? Are you improving your lifts? Those are the basic things that should give you a clue about how well your program is working for you. If either one of those factors become a problem, it's definitely time to change up your program. I'd recommend you do that program for 6-8 weeks, then do real easy work for one week, before you go lower reps/higher weight. (I'm assuming you don't have a fight around the corner, in which case this would be a whole different situation)

If you're at 74kg right now, making 72.6 shouldn't be a problem if you turn pro. You should be able to sweat that off in the final 24 hours before weigh in.
Well, if your fat percentage is 8 or lower, it might be a little difficult...

Thanks for the advice! I was about 78 when I started boxing training so I have gradually lost weight. I still have a little fat I can lose. I will increase the weight and drop the reps a little, its just hard with squats because I havent go a squat rack.
cheers

Landon S
07-16-2008, 04:28 PM
its just hard with squats because I havent go a squat rack.
cheers

I assume you have a barbell. You can try hack squats. You hold the barbell tight under your ass and squat away. Hits the quads more but glutes less I found.

Or if your really ****ed when it comes to weights you can load a backpack full of weights or rocks and grab the heaviest db's you got. Ive got to do that since I'm equipmently impaired somewhat, I wear my weighted vest too. When its all said & done Ive got 230lbs on me. Theres always a way. Squats are the only exercise I have to do stupid stuff to manage thank god.

Trrmo
07-16-2008, 04:35 PM
I assume you have a barbell. You can try hack squats. You hold the barbell tight under your ass and squat away. Hits the quads more but glutes less I found.

Or if your really ****ed when it comes to weights you can load a backpack full of weights or rocks and grab the heaviest db's you got. Ive got to do that since I'm equipmently impaired somewhat, I wear my weighted vest too. When its all said & done Ive got 230lbs on me. Theres always a way. Squats are the only exercise I have to do stupid stuff to manage thank god.

Thanks for the tips