Quote Originally Posted by Von Milash
ah, see, I've read things to the contrary. I've read that slow twitch can be converted/recruited to some extent to fast. I think.

But anyway, my basic idea is right, right? In order to hit harder you have to get stronger, then keep the speed. ie, work heavy loads to build brute strenght, AND light loads to build speed and coordination correct?

Von I think your basic idea's right and could work for some. The discussion you had with the guy at Ross thingy had valid points on both sides. The thing to remember is you're trying to develop power, so obviously train the components that make up power - strength and speed. I think if you are going to train for strength then working very close or at your 1rm is important. It's hard, not just because of the physical effort but the mental aspect as well. Also, with high loads, low reps there's not a huge growth hormonal response, so people tend not to put on weight. Overspeed training is good for getting things firing too.

There's evidence to suggest that type 11b (superfast twitch) muscle fibres can make the transition to fibres similar to type 11a (fast twitch) fibres with chronic aerobic conditioning.