Top 10 Exercises To Build Fast Twitch Muscle

These are 10 of the best exercises you can use to become stronger, faster, and more explosive and build fast twitch muscle fibers from @GarageStrength Coach Dane Miller.
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0:00 What are Fast Twitch Muscle Fibers?
0:42 Exercise 1
1:40 Exercise 2
3:19 How Elite Athletes Use Fast Twitch Muscle
4:00 Exercise 3
5:05 Exercise 4
5:45 Exercise 5
6:47 Exercise 6
8:17 Exercise 7
9:01 Exercise 8
10:21 Exercise 9
11:46 Exercise 10

[@GarageStrength]

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?GSYT&Video&APP&FastTwitchExercises

[@officiallolbg]

Does this also work with Calisthenics?

[@DrOrr]

@@officiallolbgyes

[@officiallolbg]

@@DrOrr thank you

[@nelsoncody5496]

1. Single Leg Squats x 2 2. One Arm KB Snatch to Box 3. Front Squats x 3, 4. Frog jump to box jump 5. Jump Stairs x 3 6. Single Leg Hop x 3 7. Hurdle & Side Jumps x 3 8. Side Jumps x 2, One Leg Jumps x 3, onto Platform 9. No Feet Hang/Power Clean 10. One Legged Back Extension with Twist Medicine Ball Slam.

[@drip369]

I've seen a lot of improvements in My overall life just because I started doing more explosive work because of your channel. Everybody should take notes with this episode

[@ebvstudiobackup5608]

can you give some examples to concretise the overall life improvement

[@SeigouchonHaokip]

Me too as a Wrestler

[@JOjusttalking]

🧐 📝 done!

[@drip369]

@@ebvstudiobackup5608 well I used to walk up every other stair and nowadays I kind of skip up every other stair, and doing things like Kroc rows has made me faster at picking up things as well as stronger at carrying them because if you ever are handling a giant plastic tote full of items and you are pulling it into your stomach with your elbows allowing your fingers to be mobile enough to open the door, I would consider that a life improvement. That's just two examples. Even just having improved coordination is very very helpful. I will say if you want something inflatable to the gym, besides rucking and doing Kang squats, I've noticed that doing power snatchers has also improved the amount of power I can drive it to the bar in a back squat

[@link333xc]

i got peak strength this week and its a real eye opener, it feels a lot more efficient at hitting all muscle groups but also combining it with impluse and athletic work. its good stuff

[@user-os6yf8qb9g]

I've always been the pole vault coach and now must coach the throws. You have simply been a source of inspiration. I have my CSCS and I am always impressed with your approach. Thank you

[@harjeetgill8065]

I built my enitre workout program using your videos, never stop making videos, a literal gold mine of a channel!

[@byron3207]

Hey man , attempting to do that now. Mind sharing the split you made?

[@xxphantomxx3459]

I’m currently trying to that rn also could could you send yours to compare in comments🙏

[@darrylzzz]

Keep em coming. Nice quality content as usual

[@dingle5115]

Ive seen loads of training channels . Just discovered this one . Wow 😮 absolutely the best I've seen . The knowledge of this man is amazing and the step by step guide and demonstrations is unique. Just brilliant. Subscribed for life 😊❤

[@jessegutierrez4220]

Thank you for sharing your knowledge 🙏

[@bonavalentin]

These are exactly what i was looking for thanks !!

[@jfishman9710]

Gotta love it! Bringing a little nerd to the gym! Awesome stuff!

[@1BREAL353]

This is freaking genius. Also this methods will make you see and get results faster. It burns so good.

[@darkbishop68]

Great stuff

[@keaneomalley9924]

Great ideas!

[@taylormilton3]

Love........ these. Thank you

[@davidspence8866]

I'm really enjoying your videos I'm incorporating them in my nephews regiment in the gym

[@freeatlast1810]

That single leg banded squat. Awesome ❤

[@vtuysuzoglu]

Garage Strength is arguably the best workout channel on all KZbin 🎉.

[@dkurtz786]

I’m 45 and love playing soccer, will definitely be starting these exercises! ….but my wife told me not to bound up the stairs!! Wouldn’t want to see me fall backwards and die. I told her I’m fine, I’ll start small 😊

[@user-wj2iv7wy6k]

Nicely done

[@pocwave445]

Excellent. Thanks. In the first combination, why do you perform same side snatch, arm and leg, and not cross pattern, kettlebell on the other side? Thanks again.

[@RAGWT]

Great video

[@georgescott107]

How would I incorporate these exercises into my current training plan?

[@naztrecks]

I'm enjoying the app feeling it

[@theheebs100]

what sort of % of one rep max do you suggest for the weighted exercises in this video?

[@nonna617]

Oh my Gosh. I can't believe what you did on the stairs. I have never seen anyone do that! Kudos.

[@Gototroysnewchannel]

Coach I’ve been needing this cause I’m strong but soooo slow

[@justchillinnnn]

I have no clue why I watched this entire video as 43 year old who's having hard time avoiding and recovering from injuries. Explosiveness is not even a thought anymore lol. Great video though!!!

[@Joshua-cz3wk]

Train explosive while u have the time boyz

[@Redbird4912]

I'm a 66 year old javelin thrower in the UK. I train explosive. You're never too old.

[@tsmith2]

We can still go pip pip… just not pop pop!!! That usually is the sound of a muscle pulling

[@nahulanham1821]

So, just curious, coach: what is your PR for the 100 or 200 after all that\ type of training?

[@AnthonyGarcia-sy3yk]

The coach is the harder worker on the internet he got new material almost daily I can't keep it up with ,every time I going start one of his workouts, he drops a new and like ohhh shining lol..

[@opalindays8037]

I follow this channel half for the physical education and half for the musical education provided by the t-shirts

[@yoelmorales208]

Good video

[@Kilcobert19]

Did your universal athlete programme alongside half marathon training early this year and got my PB. Have a half coming up and have neglected this type of training. I certainly don't feel the speed anymore

[@solidstream13]

What percentance of our 1RM front squat should we use for that fast triple? How many sets and time between sets? Thank you

[@carlmarc3877]

Damn I was skeptical at first but ima going to implement some of these

[@sirmanni4534]

Great demonstration video. Thank you sir. Is there a reason why the reps aren’t done to fatigue?

[@turzo7696]

You would cross into endurance

[@Number-gs3rv]

That would just train slow twitch muscle, this is for explosiveness

[@user-gt6bo1cd4x]

Boom,Boom,BOOM 🏋️‍♀️

[@GregHunt-tm7qv]

How heavy should I be lifting on the 1st exercise (single leg squat) should I be reaching failure after those two reps or should I take it easier and focus on explosion. Lmk

[@dirtburger38]

Hey man, I love the videos, I know i'm asking for a lot but, could you possibly do a video on swimming and some of the best exercises for it?

[@OverweightBusiness]

Have you checked out Peak Strength?

[@giacbejo9920]

Does training for strength/explosive power can make me a little bit bigger? (All explosive players are usually muscular )

[@boonruengchotchoung6594]

Thank you verymuch. 👍🙏💪🏃🏈🌠🌹♥️♥️♥️🌷🌠😘

[@ejc7637]

I like how he says BOOM BOOM BOOM

[@shanhelman9493]

I really want to work my fast twitch muscles any recommendations for starting? I’ve never done weight training

[@user-jt7vi3ev4e]

What if you don’t have all the equipment to do these but I want to do these 10 excercises because these exercises are effective can you make a video on how to build fast twitch muscles fibers without equipment?

[@kennethstevenson4694]

How do I join the peak strength program?

[@Tfunrox]

Nice

[@BK-cx7qi]

What weight % of our 1 time maxs should we be putting on the bar? Are we going to failure on some of these?

[@rezamoradi372]

شما یک مربی ویک استاد واقعی هستی خوش بحال شاگردهاتون من از ایرانم 👍👍👍👍👌👌👌👌👌👏👏👏👏👏♥️♥️♥️♥️

[@elyesacetin7770]

Can i combine a single leg squat with the single leg jumps as a super set?

[@jivanparekh2107]

Boom Boom boom boom 💥👊🏻

[@babulkrbasumatary7144]

Wonderful workout I am working as a High Performance Coach in Athletics(India)

[@janwaruploads9575]

Hello

[@jasonbest1]

Hey Dane, quick question, is strength endurance aerobic or anaerobic? I'm looking into Mayweather's training, and he would often run 5-8 (sometime 10) miles at a sub-6 minute mile pace. (1) At that long of a duration/distance, it suggests that it's 90% aerobic, however (2) at that fast of a pace, wouldn't it be considered as strength endurance for the legs? (thereby allowing for limitless footwork endurance throughout 12 rounds of boxing). And so those two points combined... this specific form of running is aerobic, strength endurance for the legs? Which led to my main question above... is all strength endurance aerobic then? Thank you!

[@jasonbest1]

Also, one more question, for the strength endurance that you teach (e.g. Every Minute On the Minute training, dropsets, etc), what frequency throughout the week is best for building that strength endurance? I'm seeing stuff like Mayweather doing 5,000 fast sit-ups, and 100 fast push-ups, dips, squats, etc, almost EVERYDAY of camp. Is that the level of frequency needed?

[@ssjraikage7874]

any endurance based exercise is going to be aerobic. anaerobic exercises only involve quick movements that last between 5-7 seconds. anything longer than that uses aerobic energy systems

[@livajakman5358]

@@ssjraikage7874Incorrect. If you are doing max bench repetitions to build your muscle endurance your body dont use oxygen as a energy

[@ssjraikage7874]

@@livajakman5358 yes you do. any endurance exercise requires oxygen for energy. anaerobic energy systems burn out after a few seconds of activity.

[@Jamster946]

​@livajakman5358 bro how can your body not use oxygen? 💀

[@24timesIdontknow]

Does this increase kicking power?

[@user-fl4hf6rr5j]

Coach can you do hockey videos

[@tyy123]

This is one of the best Chanel’s out there. But man what happened to the great intro 😢?

[@user-uf4vw4nw7c]

So boom, boom, boom. Got it 👍

[@GarageStrength]

Actually the 4th boom is really when growth starts to happen

[@radinaghaalipoor7690]

How many sets and reps for power clean??

[@rickbeastrandolph]

🔥

[@officiallolbg]

Cool

[@fahadkamarah9376]

What exercise can I do without equipment

[@D3L3T3]

Watching that single leg squat blew out both my knees

[@Wxll39]

Should I do these as a 14 year old basketball player ?

[@TheBirdmon17]

can you do one with slow twitch fiber muscle

[@firstnamelastname9215]

Fuck slow twitch

[@1-hitter802]

Bro, for a big guy like me you are really agile. I love doing plyometrics but I'm prone to shin splints and knee pain so I can't do them too often. If I did what you just did in this video I'd be in pain for a week. Make a video on explosive exercises with the least impact on feet, shins, and knees.

[@IanTrent25]

i used to have those same problems too, then i found out about isometrics. they helped me a lot, but everyone’s different it may not work for you

[@EnzilDavids]

Hi all, I'm a bit confused here, Tony Holler with his feed-the-cats method says less is better. Can anyone confirm if this is true or do i need to improve my athletes strength by using Dane's methods. Your feedback will be much appreciated. I have a 14 and an 18 year old sprint athletes.

[@ronlugbill1400]

No one else answered you. So, here is my view. I would work on strength, power, and speed in the off-season. Build a base of strength first, then do this kind of contrast training in addition to your sprinting. Then in the early part of the season, stop the strength training because it is done at slower speeds, and just do power and speed training. Then, switch to speed only training during the season. Starts, flies, and sprints. And some easy or rest days. And do not overtrain in season. And do not do long runs ever for sprinters. Always work on speed. Just add some weight training in during the off-season. IMHO.

[@highlightedcomment]

At 62 this is a dream...could it be

[@RoidfreeSenior]

Interesting stuff, but my athletic endeavors are limited to powerlifting at 63

[@sammak30]

Boom

[@stephen3511]

I’m 78 years old. Can I still do this fast twitch workout,

[@petar3120]

Sky is the limit, but make sure you are safe, not getting any pain and doing it with good form. If these exercises are painful immediately stop. Then it means you need to build a base, strength in those muscles and tendons. Take everything with a grain of salt because I'm a random guy from comments👍🏻

[@jameshegeman5660]

This channel is so entertaining. I love how, right off the bat, he comes out with *single-leg squats* as a way to "build fast-twitch fibers"... which makes zero sense. This is hilarious, because single-leg squats are a stability and mobility exercise. The instability of the exercise specifically makes it harder to move fast, or do 1RM weights. Thus single-leg squats have all of the characteristics *you don't want* in an exercise if you're trying to promote Type I -> Type II fiber conversions. (That's not to say that single-leg squats are a bad exercise, just that they definitely wouldn't be the first choice if you're specifically looking to promote fast-twitch adaptations.)

[@Jamster946]

So basically you wrote all that to say nothing?

[@MrVictoria69]

What's the guy gonna do where his hockey equipment down the beach?

[@woodyharrelson2624]

Bro was playing Tekken

[@rejdinio9865]

BOOM BOOM BOOM and... BoOoOm

[@patrickpearson1665]

Hello

[@Boss3Nate]

What's the risk to reward ratio to bounding up the stairs to build explosiveness to falling backwards down them and never walking again?? hahahaha

[@Checkered_gaming]

risk to reward only applies to uncoordinated 1st graders.

[@Boss3Nate]

@@Checkered_gaming so basically you don't know. And speaking of 1st graders... maybe it's time to get back to your coloring books

[@DrOrr]

@@Checkered_gamingunnecessary attitude lil boy

[@justinhoffman9785]

Swole

[@grayrecluse7496]

What about old unbalanced folk's! How much can this help?

[@jeffmax2941]

Can he run

[@user-zp2kg3xz2t]

How do I modify these exercises so I can do them at a commercial gym without looking like a weirdo lol

[@user-fl6jf4pn2o]

french contrast training, yeah…?

[@cloudotaku]

All these would make my Osteoarthritis worse clearly not for me

[@mstevenchapman]

When you realize your watching a video for elite athletes not couch potatoes looking to lose some of their pudginess lol. I saw him hop those stairs and was like okay, maybe I'm in the wrong place. SUBSRIBED!...Cuz Y not try to be great?

[@GarageStrength]

hell yeah!

[@jeffmax2941]

I know hese a coach

[@KenanTurkiye]

Was I fast enough?

[@universalcontent1592]

I want a shirt

[@RH_Bull]

I read this as gay rage strength and subscribed

[@highlightedcomment]

Common sense tells me these genetically gifted people don't need bumper plates or training.

[@Jamster946]

Your common sense tells you...athletes won't train???

[@KeastKannegaard]

No wonder he constantly say "this is t he exact same roller from before...". GS cant afford one more at the price they sell them for :P Also looking forward Virtual Summit the 7th October. I promise i will be a bit more serious there than in your comment section ^^

[@Natanyahu]

Am not First because slow and steady wins the race

[@DrOrr]

You’re my girl

[@NgyangAbdoudei]

@@DrOrr🤣

[@Checkered_gaming]

i was first because speed kills. git gud poosie

[@WaqasKhan-cc4dg]

Hi I need shirt 👕

[@taharqaheru145]

You can't build fast twitch muscles..you have to come from west Africa..and you have to be black...

[@GarageStrength]

bruh... what?

[@Adumbb]

what are u yappin about everyone has fast twitch muscles

[@danielgray5756]

Money!