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Anonymous
Hey guys,

What are some good fast-twitch exercises for the Adductors, Quads, and Tight/Hip flexors?

I know of plyometrics, but what particular exercises?
>> Anonymous
Bump.
>> Anonymous
running 2 miles.......umm......leg extensions, leg press, leg curls, those thigh machine shits.....squats....have fun
>> Anonymous
I will.

But I already run. A lot. Way more than two miles.

Thank you though.

Specifically, I'm trying to improve kicking speed.
>> Anonymous
you should have fucking said so then!!!

streeeeeeeeeeeeeetch. those crazy stretches they do in MA. splits, and your leg on someones shoulder(fucking hurts)
great that you run also weight training will improve your muscle stamina and dexterity (important for kicking) try balancing on one leg and kicking say about 20 times without losing balance. your goal is 100 without losing balance and each time do it quicker.
>> River
Excellent, thanks!

I'm working on a lot of flexibility and balance too, so I suppose I'm headed in the right direction.

As for plyometrics, I can squat 1.5 times my bodyweight, so it is same for me to do them. I currently only know to do the jumps when you tuck your knees into your stomach. Any other exercises?

And anything take can improve jumping height?
>> norw
seriously, don't take advice about this on the internet, read:
Mel Cunningham Siff
Bumpa
Verhoshansky

get a deep understanding of plyos, they are not a toy but potentially very very effective
>> svenska
snatch
>> River
'preciate it.

But yeah... Speed, jumping, and kicking. How else can I improve them?
>> Anonymous
>>38461
>>running 2 miles.....

god no. do you know what fast twitch fibres are?

op, to recruit fast twitch fibres, assuming you've been born with a whole bunch in those muscle groups, you want low reps, heavy weights. have fun.

>>38473
>>I can squat 1.5 times my bodyweight

yeah? you should have good kicking speed then. by the way, it's not a real squat unless you break parallel. and if you say you squat on this board, you'd better be breaking parallel.
>> River
>>38890

I am, I can do 5 reps of it.

As for slow twitch, I need some of those too, as I'm a soccer player.

But my kicks still aren't insanely strong, so I'll continue with the plyometrics and shit.
>> Anonymous
>>38900
>>As for slow twitch, I need some of those too, as I'm a soccer player.

okay, for one you can't pick and choose your muscle fibre composition, you're born with it. some studies show that maybe possibly fibres can change, but there is nothing definite about it so for the sake of this argument we'll ignore that. most people have a mix of fibres. so you've probably already got them.

but i think what you're actually talking about is cardio-vascular endurance. essentially, you want to improve your vo2 max, because you want to improve your game and your ability to perform throughout the match, but not through training in such a way that will reduce your ability to sprint very fast if you need to. soccer is more like a bunch of intervals than a marathon.

so train for endurance at either very low or very high intensity. from what i have been reading lately, below 70% of your maximum heat rate will help you build endurance but not cause the fast twitch fibres in your legs to detrain. they'll start doing this at about 80%; if this happens you can run long but not fast. higher than that and you're sprinting anyway which is a good thing.

so, sprint training, hiit and weightlifting, and very low intensity running for active recovery and endurance. to tell the truth, this is what you want to do for pretty much any sport except endurance running and (maybe?) long distance cycling.
>> Anonymous
>>38900
also, continually doing plyometrics is bad for you, and will cause you to regress. max reccomended is something like no more than 3-4 weeks, four times in a 12 month training period.
>> River
>>38917

Ahh. I took only an intro Kinesiology class, so I always thought the amounts were changeable.

Is there a clear cut way to measure my max heart rate?

Can I do the plyometrics every day in the 3-4 week periods or should I stagger them?

Also, what is hiit?
>> Kanader
>>38890
I disagree. As long as you aren't endurance training, you're developing fast-twitch. To develop slow-twitch you need to be lifting much less than your standard load, and doing almost double the number of reps.
>> Anonymous
>>38928
>>Is there a clear cut way to measure my max heart rate?

yes. but don't ask me how as i never bothered. i either sprint or guess intensity and it works really well for me, because i'm a fucking freak who used to do a lot of endurance running and kinda know what not to do. i got sick of not being able to move fast and explosively so hit the books and the search engines. google will help you there.

>>Can I do the plyometrics every day in the 3-4 week periods or should I stagger them?

can't remember. sorry. there is a lot of literature though so get googling.

i can't emphasise enough the importance of your own research. learning the stupid from the good is valuable beyond words.

>>Also, what is hiit?

high intensity interval training. crossfit shit, sprinting then pressups then sit-ups kinda deal. google it once again. lots of ways you can do it and be careful, it's a great way to puke your guts out all over the damned place. i've come close many a time, and some guy actually did it in my gym during a boxing circuit class thingy. it was fucking hilarious too.

working out on a bag for a minute hardcore, resting, then doing it again would count. intensity is the key. you need to get that heart rate way the fuck up. bust a nut kind of thing.

the difficult part is the low end, the sub 70%. it's easy to pick the high end, because you are usually working as hard as you possibly can.
>> Anonymous
>>38934
>>I disagree. As long as you aren't endurance training, you're developing fast-twitch

sets of 8-12 at ~80% of 1rm will recruit slow twitch fibres. fast twitch respond best to less than 5 reps per set. hence weightlifting, powerlifting et al. the trick is of course, 8+ reps is training for strength-endurance. you can work the rest out yourself.
>> Anonymous
>>38954
meh, that should read 8-12 reps is training for strength-endurance.
>> Kanader
>>38954
Oh shit, is that somebody else who has actually studied this? I've felt so very alone here.

For typical strength training, I typically recommend 8-12 of 75% 1RM, and for endurance I recommend 75% of that, and building up to 25. For power training, I recommend 1/3 of the strength training weight with rapid motion and multiple half sets. This is, of course, for fitness and not bodybuilding, but I think that the OP would do well to do regular strength training at 12, and power training.
>> River
I'm actually taking notes. Thanks guys!

I've tried researching, but Christ, most of what I google ends up being those retarded 20-page advertisements that offer no actual substance.

How often can I do all of this? (Strength lifting, power lifting, and vo2 training along with low-intensity drills)
>> River
Found my answer:

>Don't work out the same muscle group two days in a row, and rest once a week.

Alright. Does that mean rest from all activity once a week? Or just weights? Or anything strenuous (i.e.: Could I do the 70% heart-rate jogging? Could I juggle a soccer ball around?)
>> Anonymous
>>38967
i don't actually know what you mean by half-set, as i determine rep number before hand and don't usually miss reps unless i'm just doing drop sets for shits and giggles. then i make it up as i go along. personally, unless the op is trying to put on weight, i would say 6 or less *and* more than 12, to near failure. the generality is because i don't think the op is into 1rms and unless they train for it they're likely to fuck themselves up, so generalities are gonna rule the day. also because shit, we're not even into workout planning and exercise prescription.

problem is, once you get out of generailties, shit get's complex. for example, power training i believe in complex conjugate periodisation because it works for me, so you're looking at mixing very high instensity with very low over a short time frame, specific to which muscles you're working and what your weaknesses are. one reason i told the op to go and read.

and most pts will describe strength training at the intensities you specify.

and we could be here all night, giving internet programs to each fat fuck that comes along. i usually try and avoid it because i like to sleep sometimes.

from canada are you?
>> Kanader
>>38978
lol, that was me again.

When I say rest, I mean stop pretty much everything except cardio, although I recommend laying off that as well.

I personally prefer to do a little of everything each time, although I will focus on strength, endurance, or power each day that I work out.

Let's say the most I can curl in one shot is 80 pounds. That means when I strength train, I should be using 60 pounds. When I do endurance I should lift 40, and when I do power I should lift 20 pounds.

Typically, you will do more than one set of each exercise, but on Monday let's say we do 1-4 sets of 8-12 reps for strength training, one set of 4-6 reps for power, and finish off with one set of 25 reps for endurance.

Wednesday, I would only do one set for strength and endurance, and 4 sets of power lifting. Friday would be the similar, except with more sets of endurance instead.

The big thing to remember when lifting is that you want to go slow. Take 4 seconds to extend and contract. With power lifting, it should be a little less than a rep per second; that's why the weight is so little.
>> Kanader
>>38980
Nope, insomniac near Detroit.

When I say half-set, I mean in comparison to the strength training routine, which I try to explain everything relative to. I've outlined an example just above this.
>> Kanader
>>38983
And due to late night math errors, I said 40 pounds for endurance, when I should have said 45 pounds.
>> Anonymous
>>38978
now shit get's complex.

depends on a lot of things. for most people, depending on your level of physical preparedness, once every five days per muscle group is fine. it can take the legs up to 72 hours to recover, and pectorals/large back groups up to 48. smaller muscles maybe only 24. less than 70% stuff i was referring to is active recovery and endurance, so you can slot that in maybe once or twice a week. it depends on how you're planning your working week, how fit you are blah blah blah. you have to be careful to manage volume so you don't burn out, and we can't help you with that over the internet.

also i am tired, so hey.

good websites i find are elitefts, tnation, westside barbell maybe, look up joe defranco, charles poliquin's site has some articles occaisionally, and a whole bunch of others but my browser ate my links. pavel something a-rather also. mel siff at your local library, if so i want your fucking library because i can't find supertraining anywhere, fuck it.

thing is though, there is a huge amount of info there, it can just take time to find it. i haven't done much in the last month so i'm looking to start again.
>> Anonymous
>>38983
okay, interesting. i can't say that i personally agree with everything, but that's fine because training is personal and what works for you, works.

i also believe in training to different stimuli for different traits with resistance training, i just do it over a longer time frame, usually a week. so i'll be moving fast at teh start of the week, then slow at the end. not always but that's close enough.
>> Anonymous
>>38985
ha, insomniac in the southern hemisphere. i need to get to bed sometime. today is meant to be a recovery day.
>> Kanader
>>38994

I like to start my week off normally. I find endurance training fairly unchallenging, so it helps me be prepared for power training which is more grueling because I do it do exhaustion. Then that muscle group has two days to recover.

The other big reason I do it that way is because I'm a martial artist, so power is the most important for me. Also, I don't think it's as effective to set aside a day for only strength, endurance, or power.
>> Kanader
>>38980
I find myself saying the same things over and over again. Maybe I should author some on demand copypasta.
>> Kanader
>>38996
Soon summer shall be ours again. Enjoy your treadmill.
>> Anonymous
>>39000
fair enough. been nice to talk to you, ima going to bed now. good luck with your training.
>> Anonymous
>>39003
lies, you can't fucking have it. and with that, i go! no honestly this time for realz.
>> Kanader
>>39008
Alright. Goodnight then!