Optimum training for fast-twitch muscle —
Do a Sport specific warm-up
Practice mental preparation: maximum fast-twitch muscle recruitment results from specific mental preparation before and during competition.
Lifting weights equal to or greater than 75% 1RM
Performing physical activites flat-out: e.g., sprinting, swimming, rowing or cycling as fast as possible: The minimum speed needed to contribute towards absolute speed development is 75% of maximum.
Plyometric training : Plyo-Pushups Clap-pushups – might start with just one clap… Depth Pushups another version of Depth Pushups Medicine Ball Pushups Medicine Ball Chest pass
Complex training: for example; 1 set of 10 squats at 75% 1RM , 2-minute recovery, then 10 jump tucks, repeated 3 times.
Over-speed training: includes, for example, downhill sprinting and using lighter equipment for hitting or throwing sports .
Good recovery: 24-48 hours of recovery should be taken between very intense training and speed work sessions. A further 24-36 hours recovery results in an opportunity for a peak performance.