How to Get Faster | 5 Ways to Train Your FAST TWITCH Muscle Fibers

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✅ Let’s Connect:
📱 Instagram: @themovementsystem

[@TheMovementSystem]

Follow along on Instagram: instagram.com/themovementsystem/

[@vinuzo9548]

conditioning video would definitely be helpful for those of us going into preseason training soon

[@TheMovementSystem]

Improve your vertical jump and athleticism with The Movement System 12 Week Vertical Jump Program: marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt

[@nicholasabbatangelo8608]

20 seconds in and I already love this video 🤣

[@jonathanhammond5563]

If you haven’t made a conditioning specific video, I’d be curious what you say for boxing

[@allenjacobs893]

I never really comment, but you’re owed one on this content. I really appreciate this video. I thought you gave some excellent information and insight. After doing specific training for your fast twitch muscles, is your rest and recovery going to be different? My concern is the new neurological pathways being constructed.

[@snottie9129]

for lateral bounding jumps should the focus be on keeping ground contact time short or jumping as far as possible while sticking the jump?

[@maryammoradi2899]

Thank you🙏🌻I'm really intersted in conditioning specific video🌼🌼🌼

[@ElectricWorld9]

Ten outta ten! Congrats!

[@DeeFordJr]

I’m velocity deficient. I need to incorporate more plyometrics and bar speed work into my training.

[@datboidave7659]

Hello everyone Just wanted to tell you all that 🌟Jesus loves us all give your life to Christ, He died for our sins repent and trust in Him alone.His return is soon God bless you all Amen🙏🏾. Have a blessed day 😁❤

[@5tr1k3rrr]

@HitHDNietAmen. My brother In christ

[@pikadrian1263]

Please make a power conditioning or sprint conditioning video. I play soccer and I notice I can’t produce power over and over like getting out a quick turn

[@josephmoore977]

Should I take into consideration my technical work when regulating volume of fast twitch work? I train martial arts 3x a week, so should I count that as "fast twitch or plyometric" when considering volume or keep those seperate?

[@Suki-xu9xs]

Same question. I train martial arts and I’m curious if it’s separate

[@Anonymous-jy3ek]

What adaptation does the 80% quarter squat give ?

[@kendensmore4750]

A preseason and in season 300m hurdle video would be great

[@denisbeaulieu5600]

thanks

[@LawrenceKH]

What are your thoughts on resistance bands for speed-strength training? And in comparison to weights as a pro vs con. Great content thanks.

[@NaymitMayne]

I liked the 90s because we got first place medals and participation medals if we didn’t win. They had it right. I go to my nieces soccer games and someone at AYSO wrote a letter to all parents about not yelling or cheering during the games because it will cause an overly competitive environment which is bad for the kids and offenders will be asked to leave the game. Also to not take score. Seriously? Luckily the parent slowly ignored this and it went back to normal. But you still can’t ask what the score is. I get that being too competitive is not great especially for the younger children but I think healthy competition is fine and they need to be prepared for the real world. Competition also helps encourage kids especially when done in a healthy way. I get there were huge problems with some kids and coaches and leagues over time but like everything else we manage to do in society for a solution we went from one extreme to the other and got a whole new set of problems.

[@whoknows8223]

Competition is the biggest driver for testosterone production. No wonder the testosterone went down 70% since the 60s compared to now

[@alexandresavardo]

Table tennis player here at a bmi of 18.8. Definitely lacking on strength, not velocity (at this point I'm trying to work on my strength basis as you put it to eventually increase velocity even more).

[@pikadrian1263]

Can I perform my hypertrophy work fast on the concentric to help with explosiveness?

[@JoshuaLove-nz3zq]

Force deficient in comparison to how high I can jump and how quickly I can move my limbs, and sprint, I'm definitely force deficient. I can do 20 Clapping push ups no problem but, I can't solidly Bench over 175lbs for 4 reps.

[@mr.carter9027]

Any ideas for a youth workout program? My 8 year old plays travel ball. And we're always look for an edge.

[@TheMovementSystem]

I have a video about Youth athlete training. At that age it really comes down to making sure they enjoy the training and the sport. Beyond that it can be helpful to start to build the fundamental movement patterns like squatting, lunges, pushing, pulling, hip hinge. Slowly building that foundation with basic strength training will set them up for success down the road. Don’t overdo it in the short term and burn them out

[@konnor9577]

What MSc degree you thing worth it better? Exercise Physiology, Strength and Conditioning, Biomechanics...Or anything else (am not sure what else exist for sport scientists)

[@saifkhan-ln7dd]

woudnt that much volume of jumping be bad long term for joints?

[@TheMovementSystem]

Actually the large internally generated muscle forces associated with jumping can be a great stimulus for improving bone mineral density and tendon strength. Of course you can go too far with volume and get injured but if you’re progressive with your training the body can handle quite a bit and adapt favorably.

[@saifkhan-ln7dd]

@@TheMovementSystem as a cricket fast bowler would you recommend this type of training during that pre season time period after Christmas, alongside sprinting - hill sprints/ parachute sprints which I do, and build strength between October- December. Alongside your endurance with HIIT workouts

[@ahyaee_t.v.byeognewz_edito7874]

You offer any private consultation for youths? : (Edited to add more information) dual sport training football and baseball its june 18 football fast approaching

[@venald]

I’m force defeinct I squat 500 but can’t jump that high I would say I’m a pretty fast sprinter though

[@brunozerra]

I have natural ones, and that’s good, the only bad part is that I get tired just for running for 1min and a half prolly idk how much time it takes for me to get tired, but all I can say is that I get tired quickly.

[@thetrollage1298]

Cuz fast twitch muscle fibres get tired quickly

[@brunozerra]

@@thetrollage1298 sadly, but I like them.

[@Fin_flash]

What would be optimal fast to slow twitch muscle fiber ratio for 500m row?

[@TheMovementSystem]

It would be impossible to say. Each muscle will have a different ratio. For example everyones upper back postural muscles tend to be more slow twitch to maintain posture throughout the day. So even with fast twitch type training you can't entirely change the profile of every muscle. Many will remain a relatively high percentage of slow twitch even in elite sprinters.

[@jakebenigni]

force deficient definitely

[@murch1987]

The guy in the yellow shorts is still searching for his ball 😅

[@joehoch6901]

So in a hypertrophy phase can I still incorporate sprints and plyos into my workouts? For example before a high rep squat day, can I jump/sprint before, or is this a waste?

[@SaifAlikhan-wy1zs]

You have to do it before the hypertrophy session because you must be fully recovered and have to perform sprints/plyos at max effort

[@benjaminkinsey3000]

Definitely velocity deficient

[@softballplayer98]

I'm an 11 year old girl. I play softball and I am really looking to get faster, but I think building fast twitch muscles will interfere with my endurance. Since I am a pitcher, I need a lot of endurance to stay in games longer, but I need to get faster so I can run the bases faster. What should I do??

[@alexflame9383]

Do you even run A mile in softball?

[@KennyS-fr4xz]

I'm honestly not sure on force defiant or velocity, I can squat like 250 and deadlift 225 at 120 body weight and have like a 30 inch vert and run like a 12.5 100m, which should I focus on?

[@rhinotv3646]

You can jump a lot higher then me but on 100m I run a 12.8 that’s werid and I do plyos more then sprinting

[@rebeccafox2485]

Hello! Do you have any exercises that will help girls lacrosse players, specifically attackers, develop their fast twitch muscles so they can really take off when they do a dodge? I am going to have them start off doing hops, skips and power skips (I remember the power skips from my days of indoor track- definitely help!)

[@simbadooo9055]

That's quite specific, your best bet is to just train your legs as he's instructing in the video.

[@nad-e-alihockey518]

Velocity deficient

[@snottie9129]

I'm force deficient and velocity deficient

[@someshttyknockoff8230]

bro same here

[@someshttyknockoff8230]

i can’t run fast and i’m not all that strong it’s freaking tuff

[@speedstreak914]

My velocity is insane but I'm really weak.

[@TheMovementSystem]

Sounds like you're force deficient. Might be helpful to spend some time training with heavy loads.

[@petar3120]

Okay now I came to realize that I'm both force and velocity deficient lol

[@marqdcam]

I am force deficient

[@machimasuokudasai8261]

Great cntrnt buuuut slow down 😂😂 i know its about fast twitch…. But is there a reason you speak so fast. I had to reduce the playback speed to understand you

[@calebkelly1492]

wassup @TheMovementSystem , I'm 75% sure I'm actually force deficient. I've been working on speed for a while and tried a couple of different leg workouts but I don't have a specific strength workout. I NEED a Full strength exercise routine **ALSO, how do you know when you need to switch to more fast twitch muscles or vice versa**