After viewing several YouTube videos on training for speed and power, each has something positive to offer, but most still do not “get it”! Most authors remain on the surface, or have not done their home work. Some of the demonstrations and information is nonsense. Don’t be fooled, the authors apparently are not adequately familiar with the science, muscle anatomy, neurophysiology and biochemistry [fuel] for peak athletic performance.
First, their are two types of fast twitch muscle fibers, commonly referred to as either 2x fast twitch and 2a fast twitch or type 11a and type 11b fast twitch muscle fibers. Most understand the difference when referring to fast twitch versus slow twitch muscle fibers. Yes, the fastest of the fast twitch muscle fibers [2x or type 11a] contract 10 times faster than slow twitch muscle fibers but they also contract five times faster than 2a or type 11b fast twitch muscle fibers.
There are four problems in almost every video and I presume the authors training and books. One, in weight training understanding neuromuscular impulse rates, two, how to recruit 2x or type 11a fast twitch muscle fibers, three, the fuel supply molecule ATP [adenosine triphosphate] available for contracting 2x or type 11a fast twitch muscle fibers and four, the recovery time necessary to refuel those 2x or type 11a fast twitch muscle fibers.
First, neuromuscular impulse rates vary from .5 to 120 meters per second and muscle motor unit firing rates vary depending on the size of the muscle from 9 to 50 pulses per second. In order for neuromuscular impulse rates and muscle motor unit firing rates to reach their highest potential, there must be rapid, significant applied force.
Training takes several weeks for those neuromuscular impulse and muscle motor unit firing rates to adapt to significant force that will enable fast twitch muscle fibers to adapt and develop. Finally, only rapid, significant applied force will recruit 2x or type 11a fast twitch muscle fibers.
Secondly, those 2x or type 11a muscle fibers only have stored fuel, ATP and CP [creatine phosphate] to contract only a few seconds [approximately 20-30 seconds]. Then anaerobic glycolysis provides the fuel, stored ATP in the muscles and liver, and it is 2a or type 11b fast twitch muscle fibers and slow twitch muscle fibers that are being contracted, doing the work!
That stored ATP in 2a or type 11b is depleted in approximately another 30 to 40 seconds and then fuel for muscle contraction must come from the “Krebs cycle”, oxygen dependent glycolysis from the breakdown of carbohydrates, fatty acids and protein.
Now the question should be, during a weight training set, why continue rapid, significant applied force when the 2x or type 11a fast twitch muscle fibers do not have the fuel to contract beyond 20-30 seconds.
The answer is you can train and convert 2a or type 11b fast twitch muscle fibers to 2x or type 11a fast twitch muscle fibers. This is where significant increases in speed and power are developed! As a foot note, slow twitch muscle fibers cannot be converted to fast twitch muscle fibers, never the less they are just as important in developing absolute or maximum strength.
Training recovery after each set of weight training. 50% of ATP is restored in approximately 20 seconds. 50% of the remaining half is restored in another 20 seconds. Several minutes, 2-5 minutes are necessary for total refueling after maximum effort to near failure or indeed failure of muscle contraction. Only then comes the opportunity to again recruit 2x or type 11a fast twitch muscle fibers for that short period [20-30 seconds].
All types of weight training is helpful for athletes, but for developing optimum speed and power, the coach or athlete must understand the science and train with the appropriate methods to recruit the fastest of the fast twitch muscle fibers. In most weight training that is not accomplished and optimum speed and power is compromised.
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