1. Speed Work\u00a0<\/b>– This is perhaps the most common way that endurance athletes think to train fast-twitch muscles.\u00a0 Although I will say that when endurance athletes tell me they’ve been doing “speed work”…their definition & mine are often different.\u00a0 In my book “speed work” truly means short duration (05-15sec) maximal efforts with long rest intervals.\u00a0 What it is NOT is Tempo work or longer interval training.<\/p>\n

Pro:<\/em>\u00a0 Direct transfer to actual sport…you’re doing the sport movements only at a very fast rate.\u00a0 Con:<\/em>\u00a0 High level of injury risk if mobility, technique & base aerobic & strength conditioning are not solid.<\/p>\n

2. Plyometrics<\/strong> – By now most athletes have heard of plyometric (jumping, hopping, bounding, skipping) exercise.\u00a0 These types of movements are focused on explosiveness, speed & power.<\/p>\n

Pro:<\/em>\u00a0 Fun, high intensity movements that can transfer well to actual sport.\u00a0 Cons:<\/em>\u00a0 Again, high level of injury risk.\u00a0 Careful consideration must be given to which exercises best match the sport(s).\u00a0 A base level of strength is needed prior to starting a plyo program.<\/p>\n

3. Heavy, Fast Strength Training <\/strong>– The goal is to move heavy weights as fast as possible for a small number of reps (usually 1-6).\u00a0 This is the gym equivalent of sprint training.<\/p>\n