Converting Slow-Twitch to Fast-Twitch Muscle Fibers

[nutrick]

I was on boxingscene, and someone said that the ratio of slow to fast twitch are set in every person. Is this correct? cuz I heard you can change the ratio of slow to fast twitch muscle fibers through plyometrics, sprinting, and other anaerobic exercises. Could anyone confirm this? Also, could you create fast twitch muscle fibers without gaining muscle mass?

Also is hand speed in correlation with fast twitch muscle fibers? In the same thread on boxing scene, people think that hand speed is natural and "you're born with it" but 'im just wondering if it's in correlation with fast twitch muscle fibers, and you can develop those type IIb (super fast) fibers, then wouldn't that dispell the myth?

[Salty]

I stopped believing people on boxing scene long ago, as they are generally stupid. Just along with that information that they have given you. You can most defently change the ratio through plyometrics or endurance running. You have to be specific about your training though, you train how you play is my favourite moto. More plyo with less endurance and your fast twitch muscles will develop more with your slow twitch fade. Research ATP and how muscles get their energy on how to target fast twitch muscles in your training.

[Scrap]

Saltys correct, but genetic memory helps for sure and its origanal base. You will notice that sea level Blacks living in tropical climates are genetically good sprinters, Kenyans living at over 3,ooo metres are good at endurance events. But with the help of science and hard work you can achieve good results. As far as Boxing I believe its down to knowing what you are doing Biomechanically Bit Part Whole, more so than reflex as Ive noticed in the field coaching. Theres a field of thought of return Technique which Im a believer is the way forward incorperating Isometic Stretching.

[nutrick]

ohh alright, as for plyometrics, don't you have to squat at least 1.5x your weight and bench your bodyweight? seeing that i can't do that yet, for safety should i achieve that first?

[AdamGB]

Don't quote my on this but I'm pretty sure that it's 60% or lighter than your one rep max for that particular exercise.

[Scrap]

Plyometrics, we were doing 40 years ago, and the shock to the body for the Athletes well being left a lot to be desired. Theres a line if crossed can cause Problems, in safety. Im talking Injury and the memory you get with the cause. The problem is timing, rushing to get fit before the mechanisam is in place to acqiure fitness before injury stops progress. If you are injured you cant get fit thats a truth. What that does gives a mental block to the Athlete which is hard to recover from and Ive seen many good Sports People have problems thereafter with form Ability and Posture when that goes Gravity wins they loose

[Sharla]

ohh alright, as for plyometrics, don't you have to squat at least 1.5x your weight and bench your bodyweight? seeing that i can't do that yet, for safety should i achieve that first?

Don't quote my on this but I'm pretty sure that it's 60% or lighter than your one rep max for that particular exercise.

Yeah I think if you read up on it a bit the literature generally agrees more with using lighter weight than your max as Adam says. Using at least 1.5 X your body weight sounds a bit extreme to the point where injuries like the ones Scrap is talking about are pretty likely!

To be honest when I do plyometrics like for example burpies I feel fine not adding any extra weight at all! I think you might get better info in this if you can say specifically which plyometric exercises you were thinking of?

[Douglas]

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Also is hand speed in correlation with fast twitch muscle fibers? people think that hand speed is natural and "you're born with it" but 'im just wondering if it's in correlation with fast twitch muscle fibers, and you can develop those type IIb (super fast) fibers, then wouldn't that dispell the myth?

Although some people may be born with quicker hands than others, that doesn't mean that you can't develop your handspeed so that it's quick as theirs. In other words, some people just have a 'headstart' if you will.

[nutrick]

well the plyo's i were lookin for are low intensity plyometrics for upper and lower body.

[Salty]

Why low intensity? I don't know any low intensity plyo/ exercises, that's generally reserved for endurance events not a sport like boxing.