Samara Donald is: The Gym Coach

Make the most of your workout!

Technique: The Slow/Fast Method

Your ability to sprint may be determined by training your “fast twitch” muscle fibers properly. Whereas, for endurance sports (e.g. running), you may want to focus on your “slow twitch” muscles, which require more oxygen but can sustain a longer duration of muscle contraction.

Why not work them both, with this easy technique:

Technique: When performing nearly any weight training exercise, vary the contraction speed to activate both slow and fast twitch muscle fibers. For example, do 10 reps at a “one, two, three” count contraction and “one, two, three” count release. Then do 10 reps with a “one” and “one” count contraction/release.

Some great exercises to try this with are where your legs or shoulders are stationary during the exercise (e.g., don’t try this with a side lunge where you have to step your leg out to lunge):

  • Calf raises
  • Chest Press
  • Back row with barbell
  • Narrow squat (during the one/one quick reps, return only to about 1″ from standing position to keep your quads activated)

After a few weeks of adding this small technique to your weight training routine, see what a difference it makes in your sprint and/or endurance running.


One comment on “Technique: The Slow/Fast Method

    February 15, 2010

    Love the post!! Technique is important to get reap all the benefits of an exercise!! Glad you talked about it! Thanks for sharing!

    Jen 🙂

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This entry was posted on February 13, 2010 by in Training planning.
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