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Best Drills to increase number of fast twitch muscles?


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I'm 57...I'm not sure at my age I can make a substantial increase in fast twitch muscle speed relating to golf or any other sport.(I've done the Ironman competition a number of times, since 1988. Now if I really want to work on swim speed, I can only reach a certain plateau).

I've used those 3 swing sticks that have been discussed in another forum, But swinging fast indoors on a simulator vs swinging on the first tee during a competition are two different animals.I guess I'm happy with 90-95 mph and hitting near the sweet spot on an upswing more then 100 mph and possibly hitting off the toe.heel.thinning it..etc...

good luck

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I want to change my slow twitch fibres to fast, which are the best exercises for this?

I would do a google search. There is a lot of information on this topic.

I would say if you haven't lifted weights before I would not delve into this too fast. I would build up some functional strength first if you have never lifted weights before.

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The fast twitch stuff gets people's attention, but I think it's the last thing one does consistently.

The basics:

Better technique gives you more speed.

More flexibility, especially lower body, also helps.

Some strength also helps -- I'd see PGA golfers at the range and they had oversized forearms and wrists. Must also have some lower body strength.

I'd work on those basics before swinging light and lighter clubs.

FWIW, after heart surgery 4 yrs ago, my baseline was 75 mph, got it up to 85, kind of peaked for a few years, and then found an instructor last year, improved technique, work on flexibility 5 days per week with some strength, and am up to 99 mph with driver and have room for better technique. And if middle age is 40-60, I am on the verge of passing it.

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This is pretty safe advice IMO so I will take a stab:

There is a lot of specialty training of fast twitch muscles in isolation but remember they need structural support to launch from which comes from core muscles (aka 'slow twitch muscles'). You have to train the entire 'package' of slow and fast twitch muscles together for:

a) the muscle tissue for the physical movement,

b) the neural pathways for the sequence and

c) the brain to moderate the effort.

Like I said, there is a lot of ways to train for speed, but if you want to swing your driver fast, train by doing EXACTLY just that: swing fast WITH YOUR DRIVER (with a slight modification in tandem as below)!!

Buy yourself a used driver that is no more than 15 or 20 gms lighter than your regular driver shaft and a swing speed measuring device (swing speed radar with tempo).

That's it. Swing away with the 'practice' driver in front of the SS meter, keep an eye on your tempo. Alternate with your regular driver every 10-15 swings. The SS meter and tempo will ensure your brain is ratcheting up or down the effort.

You will train the entire 'package'. A lighter driver will favor the 'speed' part of the training. Alternating with regular driver will help 'transfer' the knowledge. As in all things speed don't go hog wild with this. Be patient but you will go up noticeably in a few weeks. Listen to your body and pay attention to balance.

Now in order to keep from developing left side or right side body more than another (some of it is inevitable - look at the left and right forearms of a tennis player for example), you can use medicine ball throwing exercise in both directions.

V

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Speaking from my own experience and general knowledge of sports science the best way is to work on a number of different power lifting moves in the gym. Short burst, low reps, heavy weights.

It may not seem like something like power-cleans, hanging cleans, deadlifts and squats would translate directly to a more powerful golf swing but you'd be surprised how much those exercises trigger a total anabolic state for all your muscle groups and increase your core power.

Those type of large motion exercises should make up the bulk of a workout with a few things like cable woodchops, bench press, shoulder press, etc mixed in.

Again, this should all be short fast bursts with as much weight as you are comfortable with. I'd usually do 5 sets of 5 or if im working towards a 1 rep max i'd go from 8 reps (warmup), 6, reps, 4 reps, 1 rep.

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Quote:
Originally Posted by thesandtrapbrah View Post

I want to change my slow twitch fibres to fast, which are the best exercises for this?

Good old Plyometric training and Olympic lifting.

http://www.stack.com/2014/03/12/fast-twitch-muscles/

But something to consider

http://www.outsideonline.com/1783586/it-possible-change-my-muscle-type

Quote:

But Trappe believes otherwise. “With training, you could probably change your fiber type about 10 percent,” he says. Most people are born with about a 50/50 split of slow and fast twitch muscles, he says, and it’s clear, without taking out a chunk of your muscle for a biopsy, that if you’re a gifted endurance athlete or sprinter that you were probably born with more slow-twitch or fast-twitch fibers, respectively.

The article cited above points out that researchers still have a lot of questions to answer. We don’t know whether muscle types are more malleable early in life; whether certain muscles, like the biceps, are more adept at changing fiber types than others; or, if muscles can truly change between Type I and Type II, how long it takes to do so. Most studies thus far have examined the effects of exercise on muscle fiber types over just five to six months. In addition, we still don’t know the exact mechanism behind fiber type conversion, though some researchers believe it has to do with the nerves that activate the muscles.

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This is pretty safe advice IMO so I will take a stab:

There is a lot of specialty training of fast twitch muscles in isolation but remember they need structural support to launch from which comes from core muscles (aka 'slow twitch muscles'). You have to train the entire 'package' of slow and fast twitch muscles together for:

a) the muscle tissue for the physical movement,

b) the neural pathways for the sequence and

c) the brain to moderate the effort.

Like I said, there is a lot of ways to train for speed, but if you want to swing your driver fast, train by doing EXACTLY just that: swing fast WITH YOUR DRIVER (with a slight modification in tandem as below)!!

Buy yourself a used driver that is no more than 15 or 20 gms lighter than your regular driver shaft and a swing speed measuring device (swing speed radar with tempo).

That's it. Swing away with the 'practice' driver in front of the SS meter, keep an eye on your tempo. Alternate with your regular driver every 10-15 swings. The SS meter and tempo will ensure your brain is ratcheting up or down the effort.

You will train the entire 'package'. A lighter driver will favor the 'speed' part of the training. Alternating with regular driver will help 'transfer' the knowledge. As in all things speed don't go hog wild with this. Be patient but you will go up noticeably in a few weeks. Listen to your body and pay attention to balance.

Now in order to keep from developing left side or right side body more than another (some of it is inevitable - look at the left and right forearms of a tennis player for example), you can use medicine ball throwing exercise in both directions.

V

I heard its good to use both a lighter and heavier driver

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