Muscle Type

[[old] Sentinal93]

i've been reading lately about the two different muscle-fiber compositions that exist, slow-twitch and fast-twitch. Here's a website that explains it pretty well: <a href='http://www.bodybuilding.com/fun/drobson33.htm' target='_blank'>http://www.bodybuilding.com/fun/drobson33.htm</a><br /><br />The question i have about the whole topic is; for someone that is slower in sprints than longer pieces proportionally, is it possible to work on developing more fast twitch muscles or at least working specifically on them? One option i heard of is plyometrics. This is of course assuming that fast twitch muscle will aid in a 2k. Unfortunately, the website i listed seems to say that you can't really alter your composition, although i've read differently.<br /><br />

[[old] Mel Harbour]

<!--QuoteBegin-Sentinal93+Jan 18 2006, 03:52 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sentinal93 @ Jan 18 2006, 03:52 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->i've been reading lately about the two different muscle-fiber compositions that exist, slow-twitch and fast-twitch.  Here's a website that explains it pretty well: <a href='http://www.bodybuilding.com/fun/drobson33.htm' target='_blank'>http://www.bodybuilding.com/fun/drobson33.htm</a><br /><br />The question i have about the whole topic is; for someone that is slower in sprints than longer pieces proportionally, is it possible to work on developing more fast twitch muscles or at least working specifically on them?  One option i heard of is plyometrics.  This is of course assuming that fast twitch muscle will aid in a 2k.  Unfortunately, the website i listed seems to say that you can't really alter your composition, although i've read differently. <br /> </td></tr></table><br /><br />Basically it all relates to speed of contraction, and in rowing, the speed of contraction (even when sprinting) is slow enough that slow twitch fibres are fine. They also have the advantage of being oxydative, so don't generate as much lactate.<br /><br />You can effect a certain amount of muscle composition change, but it's hard work. Basically the best way to achieve change from fast twitch to slow twitch (which is what you want - elite rowers have a strongly slow twitch biased muscle composition) you need to do plenty of long duration, moderate intensity rowing. AKA UT2...<br /><br />Mel

[[old] hjs]

<!--QuoteBegin-Sentinal93+Jan 18 2006, 09:52 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sentinal93 @ Jan 18 2006, 09:52 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->i've been reading lately about the two different muscle-fiber compositions that exist, slow-twitch and fast-twitch.  Here's a website that explains it pretty well: <a href='http://www.bodybuilding.com/fun/drobson33.htm' target='_blank'>http://www.bodybuilding.com/fun/drobson33.htm</a><br /><br />The question i have about the whole topic is; for someone that is slower in sprints than longer pieces proportionally, is it possible to work on developing more fast twitch muscles or at least working specifically on them?  One option i heard of is plyometrics.  This is of course assuming that fast twitch muscle will aid in a 2k.  Unfortunately, the website i listed seems to say that you can't really alter your composition, although i've read differently. <br /> </td></tr></table><br /><br /><br />You can,t alter your genetics. Either you are born as a sprinter(lots of fast twitch fibers) or you are not. But for rowing you mostly need slow fibers.<br />Although you can,t change your talents you can increase your power. Train your strengt and do sprints, short burst of fast high rate rowing. <br />Do this but keep good form, don't push it to hard. The goal is speed so stop the moment you are fading. do 10/20 burst of 8/10 hard strokes. rest inbetween enough to fully recover. <br /><br /><br />

[[old] Carl Henrik]

<!--QuoteBegin-Sentinal93+Jan 18 2006, 08:52 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Sentinal93 @ Jan 18 2006, 08:52 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->i've been reading lately about the two different muscle-fiber compositions that exist, slow-twitch and fast-twitch.  Here's a website that explains it pretty well: <a href='http://www.bodybuilding.com/fun/drobson33.htm' target='_blank'>http://www.bodybuilding.com/fun/drobson33.htm</a><br /><br />The question i have about the whole topic is; for someone that is slower in sprints than longer pieces proportionally, is it possible to work on developing more fast twitch muscles or at least working specifically on them?  One option i heard of is plyometrics.  This is of course assuming that fast twitch muscle will aid in a 2k.  Unfortunately, the website i listed seems to say that you can't really alter your composition, although i've read differently. <br /> </td></tr></table><br /><br />There is to my knowledge no way of converting from slow twitch to fast twitch. <br /><br />You cannot train exclusively fast twitch either becasuse the slow twitch motor units are always the first to be called upon by the nervous system. This is because the neurons that controls the slow twitch fibres are smaller. With a smaller area, incoming signals to "fire" easily add up to the threshold potential (think about it like it's easier to get a high concentration with in a small volume) at which the neuron "fires" and makes the the fibres connected to it contract.<br /><br />With heavy loads though you will also engage the fast twitch fibres. <br /><br />Fast twitch fibres will have little impact on your 2k performance. With 20% of energy delivered being anaerobic and part of that coming from slow twitch fibres, maybe 10% of energy will be from fast twitch fibres (?). <br /><br />Plyometrics will aid in applying force with speed, something you don't need extremely much rowing. Rowing at race pace will do the job. Plyometrics will probably make your muscles less likely to be sore after a hard work because they have adapted to extra stressful trainings (more and shorter sarcomeres). Also you will probably be able to store more potential energy in your tissues, that is you will get more of a bouncing effect. This will not aid you rowing though since the movements are slow, you shouldn't bounce of the catch because that will disturb the boat too much.