speed while running, ie:soccer? i am on a soccer team, im 15, and i rely want to become a faster sprinter, for quick short bursts, and just being fast down the field. I would also like to know if there are any other exercises that can help increase the ability of those fast twitch muscles in my legs, thanks?
does biking (mainly mountain biking, like hills) hurt, or boost your sprinting
- Thread starter thekevdog
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The One And Only
New member
Well bike riding wouldnt necessarily make u a faster sprinter thats bulit more for endurance like activities but it wouldnt hurt to do it.
i play soccer as well and the best way to increase those fast twitch muscle fibres is to practise those short bursts.
Here is a training program for you to build on it:
1. Perform sets of short sprints twice a week in addition to your regular workout routine. Maximum effort sprints over distances between 20 and 50 meters give your fast twitch muscle fibers a fantastic workout.
2. Add one or two session of longer sprints to your weekly workout. Going all-out for more than 50 meters is extremely tiring, so run these sprints at around 85 percent effort for the best results. Focus on quickness and fluidity of motion.
3. Do plyometric (plyometrics is a type of exercise training designed for fast and powerful movements) exercises once or twice a week. Hops, bounds, skips and leaps challenge your fast twitch fibers to produce incredible levels of force.
4. Make time for weight training. Research studies show a direct link between maximum strength and overall speed, so using heavy weights to make yourself stronger will beef up your fast twitch fibers.
5. Eat a balanced diet with plenty of protein to encourage muscle healing and growth. Recovering from sprint workouts and heavy lifting sessions is tough without a solid protein base. Aim to eat .4 grams of protein for each pound that you weigh.
Hope this improves your game
i play soccer as well and the best way to increase those fast twitch muscle fibres is to practise those short bursts.
Here is a training program for you to build on it:
1. Perform sets of short sprints twice a week in addition to your regular workout routine. Maximum effort sprints over distances between 20 and 50 meters give your fast twitch muscle fibers a fantastic workout.
2. Add one or two session of longer sprints to your weekly workout. Going all-out for more than 50 meters is extremely tiring, so run these sprints at around 85 percent effort for the best results. Focus on quickness and fluidity of motion.
3. Do plyometric (plyometrics is a type of exercise training designed for fast and powerful movements) exercises once or twice a week. Hops, bounds, skips and leaps challenge your fast twitch fibers to produce incredible levels of force.
4. Make time for weight training. Research studies show a direct link between maximum strength and overall speed, so using heavy weights to make yourself stronger will beef up your fast twitch fibers.
5. Eat a balanced diet with plenty of protein to encourage muscle healing and growth. Recovering from sprint workouts and heavy lifting sessions is tough without a solid protein base. Aim to eat .4 grams of protein for each pound that you weigh.
Hope this improves your game
B
Buddy P
Guest
My friends whole family bikes like crazy so they are very good at long distance running for a long time. They are also very very fast because biking is the perfect form for your legs whenever you run.