Without the obvious of Genetics, what are some workouts that can be done to "train" for more Fast Twitch Type IIa/IIb muscle fibers. Time to change up the routine in the weight room and need some exercises. Our strength is bad, but we must get "faster."

Without the obvious of Genetics, what are some workouts that can be done to "train" for more Fast Twitch Type IIa/IIb muscle fibers. Time to change up the routine in the weight room and need some exercises. Our strength is bad, but we must get "faster."

 

You need to train power. After that, what kind of running are you guys doing? Do you do plyo's at all, like do they get their own day separate from speed training?

Your running should be similar to your lifting in terms of inensity and volume. If you're doing explosive plyo work then running should be done in a similar fashion. Shorter, more explosive sprints. Take in to account rest intervals as well. Speed is not developed while fatigued. If you are running sprints to build speed then your rest periods should be long enough for the athletes to get close to full recovery.

Your running should be similar to your lifting in terms of inensity and volume. If you're doing explosive plyo work then running should be done in a similar fashion. Shorter, more explosive sprints. Take in to account rest intervals as well. Speed is not developed while fatigued. If you are running sprints to build speed then your rest periods should be long enough for the athletes to get close to full recovery.

Great advice. One question I always see come up on lifting is how much rest should you take between sets. The answer is simple, as much as you need to complete you next set. Same with speed training.