Beyond Fitness: Fast Twitch, Slow Twitch and the Athlete
The terms “fast twitch” and “slow twitch” are thrown around pretty liberally in the exercise industry. And going by some of the comments posted on my youtube videos, there might be a “slight” misunderstanding about the meaning of these terms.
I frequently read about an athlete in the media who has started a new "fitness routine", and I immediately wonder whether the "fitness program" is the right one for that particular athlete. While general fitness is good enough to just get into shape, a more specific approach is needed with athletic program design. If I read Nadal was running the Boston Marathon to prepare for the U.S. Open Tennis Championship, I would start to discount his chances of winning the Open.
This blog post is going to break some terms down and tell you why they matter when designing programs for athletes.
Fast-Twitch vs. Slow-Twitch Muscle Fiber
Slow-twitch muscle fibers earned their name since they are “slow” to reach peak tension. It takes about 110 milliseconds for a slow-twitch muscle fiber to reach peak tension. Slow-twitch muscle fibers are also known as Type I fibers. Of course, 110 milliseconds is not really that slow, but relative to a fast-twitch muscle fiber, it is slow.
Fast-twitch muscle fibers reach peak tension in only 50 milliseconds hence the name “fast twitch”. Fast-twitch muscle fibers are also known as Type II muscle fibers. There are many sub-classifications for fast-twitch muscle fibers, but we will save that for another posting.
“I have good news and bad news…….”
Let’s say we perform a muscle biopsy on you and determine you have dramatically more slow-twitch muscle fiber than the average person (think Lance Armstrong).
The good news is slow twitch muscle fibers have more endurance than fast twitch fibers so in endurance sports you are probably going to have an advantage over most.
The bad news? Slow-twitch muscle fibers produce less force and power than fast twitch fibers. If you are predominantly a slow-twitch athlete, you are probably going to be disadvantaged in sports such as football or weightlifting as fast-twitch muscle fibers are most helpful in shorter, higher intensity activities like sprinting and jumping.
Sporting success is much more complicated than genetic pre-destination, but genes certainly play some role in determining which athletes reach elite status.
As an example, it has been reported that elite marathon runners may have up to 99% Type I fibers in gastrocnemius (calf) muscles while elite level sprinters may have only 25% Type I fibers in the same muscle.
Why does it matter for athletic program design?
When you think about the sports utilizing fast-twitch vs. slow-twitch muscle fibers, the training implications seem obvious.
A football player (think Adrian Peterson) does not need to run 26 miles (primarily slow-twitch activity) but should have perform lots of power and strength training (primarily fast-twitch activity).
A marathon runner does not need to explode (fast-twitch activity) as much as a tennis player but certainly needs high-levels of endurance training (slow twitch activity). Her training should therefore center primarily around slow-twitch activity.
Energy system training is another very important consideration which coincides with the fast-twitch/slow-twitch distinctions. Fast-twitch athletes train in a different energy system than slow-twitch athletes, and training should center around training in the correct energy system.
In past decades, it was common to see fast-twitch athletes train through long, slow jogging. Today, due to greater understanding of energy system training and muscle fiber distinctions, this is much less common. Athletes tend to train more specifically to the demands of their sport. As training time is always limited, we want to get the most bang for the buck and inappropriate training can cost you on the court or field.
Why cannot there ever be a simple answer?
As in most aspects of sports strength and conditioning, place an asterisk next to the “train fast-twitch athletes for strength and power and train slow-twitch athletes for endurance” rule.
I will not get into detail about all the exceptions to the above rule, but remember at times a slow-twitch athlete should perform fast-twitch training and vice versa.
For example, in distance running there is quite a bit of research showing the runner can increase running economy via power training.
The take-home point to remember is slow-twitch training should be the primary training tool for the slow-twitch athlete, and fast-twitch training should be the primary training approach for the fast-twitch athlete. Mere "fitness training" is not enough for the athlete.
Source: All scientific information in this article was derived from Wilmore, J, Physiology of Sport and Exercise, 2008, pp. 34-45, 4th edition unless specifically noted otherwise.
About Jeff Blair
He’s trained movie stars, All-Americans and sports teams.
What do they all have in common?
The desire to excel and the knowledge that Jeff Blair would provide a world-class training program and give them the best chance to achieve their goals.
Jeff Blair uses his high-octane strength, power and mobility secrets to create your individualized program, which allows you to excel and stay on the top of your game.
No Gimmicks.
No Fads.
Just Success
Comments for This Entry
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Like the way you write. You define and explain these topics very clearly in a conversational style that is informative without going over the average person's (that would be me) head. Thank you!
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