Top 10 Exercises To Build Fast Twitch Muscle

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Күн бұрын

These are 10 of the best exercises you can use to become stronger, faster, and more explosive and build fast twitch muscle fibers from ‪@GarageStrength‬ Coach Dane Miller.
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0:00 What are Fast Twitch Muscle Fibers?
0:42 Exercise 1
1:40 Exercise 2
3:19 How Elite Athletes Use Fast Twitch Muscle
4:00 Exercise 3
5:05 Exercise 4
5:45 Exercise 5
6:47 Exercise 6
8:17 Exercise 7
9:01 Exercise 8
10:21 Exercise 9
11:46 Exercise 10

Пікірлер: 139

@GarageStrength 10 ай бұрын

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?GSYT&Video&APP&FastTwitchExercises

@officiallolbg 10 ай бұрын

Does this also work with Calisthenics?

@DrOrr 10 ай бұрын

@@officiallolbgyes

@officiallolbg 10 ай бұрын

@@DrOrr thank you

@LanFeng212 Ай бұрын

Can this apply to single leg hops that need to be explosive, rapid, high, and consistent for at LEAST 5 minutes at a time? Oh... and not being allowed to use the whole foot to jump? Can only jump with the ball of the foot. I love that everything you say makes sense for the common sport, but my situation is extremely unique. 😅

@nelsoncody5496 3 ай бұрын

1. Single Leg Squats x 2 2. One Arm KB Snatch to Box 3. Front Squats x 3, 4. Frog jump to box jump 5. Jump Stairs x 3 6. Single Leg Hop x 3 7. Hurdle & Side Jumps x 3 8. Side Jumps x 2, One Leg Jumps x 3, onto Platform 9. No Feet Hang/Power Clean 10. One Legged Back Extension with Twist Medicine Ball Slam.

@drip369 10 ай бұрын

I've seen a lot of improvements in My overall life just because I started doing more explosive work because of your channel. Everybody should take notes with this episode

@ebvstudiobackup5608 5 ай бұрын

can you give some examples to concretise the overall life improvement

@SeigouchonHaokip Ай бұрын

Me too as a Wrestler

@JeauxJuice Ай бұрын

🧐 📝 done!

@drip369 Ай бұрын

@@ebvstudiobackup5608 well I used to walk up every other stair and nowadays I kind of skip up every other stair, and doing things like Kroc rows has made me faster at picking up things as well as stronger at carrying them because if you ever are handling a giant plastic tote full of items and you are pulling it into your stomach with your elbows allowing your fingers to be mobile enough to open the door, I would consider that a life improvement. That's just two examples. Even just having improved coordination is very very helpful. I will say if you want something inflatable to the gym, besides rucking and doing Kang squats, I've noticed that doing power snatchers has also improved the amount of power I can drive it to the bar in a back squat

@stop-f9t Ай бұрын

can you beat your dad up yet?

@user-os6yf8qb9g 9 ай бұрын

I've always been the pole vault coach and now must coach the throws. You have simply been a source of inspiration. I have my CSCS and I am always impressed with your approach. Thank you

@dingle5115 9 ай бұрын

Ive seen loads of training channels . Just discovered this one . Wow 😮 absolutely the best I've seen . The knowledge of this man is amazing and the step by step guide and demonstrations is unique. Just brilliant. Subscribed for life 😊❤

@link333xc 10 ай бұрын

i got peak strength this week and its a real eye opener, it feels a lot more efficient at hitting all muscle groups but also combining it with impluse and athletic work. its good stuff

@harjeetgill8065 10 ай бұрын

I built my enitre workout program using your videos, never stop making videos, a literal gold mine of a channel!

@byron3207 5 ай бұрын

Hey man , attempting to do that now. Mind sharing the split you made?

@xxphantomxx3459 4 ай бұрын

I’m currently trying to that rn also could could you send yours to compare in comments🙏

@justchillinnnn 6 ай бұрын

I have no clue why I watched this entire video as 43 year old who's having hard time avoiding and recovering from injuries. Explosiveness is not even a thought anymore lol. Great video though!!!

@Joshua-cz3wk 3 ай бұрын

Train explosive while u have the time boyz

@Redbird4912 2 ай бұрын

I'm a 66 year old javelin thrower in the UK. I train explosive. You're never too old.

@tsmith2 Ай бұрын

We can still go pip pip… just not pop pop!!! That usually is the sound of a muscle pulling

@nvanguy6868 Ай бұрын

@@Redbird4912100% agree use it or lose it. Most people want the easy way out and make excuses. Im 46 still doing it. Gotta warm up and be consistent if u want to stay explosive

@B..B. Ай бұрын

Start your rehab with overcoming isometrics then keep going

@dkurtz786 6 ай бұрын

I’m 45 and love playing soccer, will definitely be starting these exercises! ….but my wife told me not to bound up the stairs!! Wouldn’t want to see me fall backwards and die. I told her I’m fine, I’ll start small 😊

@darrylzzz 10 ай бұрын

Keep em coming. Nice quality content as usual

@jfishman9710 10 ай бұрын

Gotta love it! Bringing a little nerd to the gym! Awesome stuff!

@jessegutierrez4220 4 ай бұрын

Thank you for sharing your knowledge 🙏

@1BREAL353 9 ай бұрын

This is freaking genius. Also this methods will make you see and get results faster. It burns so good.

@bonavalentin 10 ай бұрын

These are exactly what i was looking for thanks !!

@davidspence8866 3 ай бұрын

I'm really enjoying your videos I'm incorporating them in my nephews regiment in the gym

@GAINZ_OVER_PAIN Ай бұрын

Great video, I’m about to check the app out now💪🏾👍🏾

@vtuysuzoglu 10 ай бұрын

Garage Strength is arguably the best workout channel on all KZfaq 🎉.

@nonna617 8 ай бұрын

Oh my Gosh. I can't believe what you did on the stairs. I have never seen anyone do that! Kudos.

@darkbishop68 9 ай бұрын

Great stuff

@user-wj2iv7wy6k 7 ай бұрын

Nicely done

@keaneomalley9924 10 ай бұрын

Great ideas!

@freeatlast1810 10 ай бұрын

That single leg banded squat. Awesome ❤

@taylormilton3 9 ай бұрын

Love........ these. Thank you

@AnthonyGarcia-sy3yk 10 ай бұрын

The coach is the harder worker on the internet he got new material almost daily I can't keep it up with ,every time I going start one of his workouts, he drops a new and like ohhh shining lol..

@pocwave445 9 ай бұрын

Excellent. Thanks. In the first combination, why do you perform same side snatch, arm and leg, and not cross pattern, kettlebell on the other side? Thanks again.

@RAGWT 8 ай бұрын

Great video

@opalindays8037 10 ай бұрын

I follow this channel half for the physical education and half for the musical education provided by the t-shirts

@naztrecks 9 ай бұрын

I'm enjoying the app feeling it

@Gototroysnewchannel 10 ай бұрын

Coach I’ve been needing this cause I’m strong but soooo slow

@georgescott107 10 ай бұрын

How would I incorporate these exercises into my current training plan?

@solidstream13 8 ай бұрын

What percentance of our 1RM front squat should we use for that fast triple? How many sets and time between sets? Thank you

@ejc7637 5 ай бұрын

I like how he says BOOM BOOM BOOM

@Kilcobert19 10 ай бұрын

Did your universal athlete programme alongside half marathon training early this year and got my PB. Have a half coming up and have neglected this type of training. I certainly don't feel the speed anymore

@theheebs100 10 ай бұрын

what sort of % of one rep max do you suggest for the weighted exercises in this video?

@yoelmorales208 3 ай бұрын

Good video

@shanhelman9493 6 ай бұрын

I really want to work my fast twitch muscles any recommendations for starting? I’ve never done weight training

@dirtburger38 10 ай бұрын

Hey man, I love the videos, I know i'm asking for a lot but, could you possibly do a video on swimming and some of the best exercises for it?

@OverweightBusiness 10 ай бұрын

Have you checked out Peak Strength?

@BK-cx7qi 7 ай бұрын

What weight % of our 1 time maxs should we be putting on the bar? Are we going to failure on some of these?

@GregHunt-tm7qv 9 ай бұрын

How heavy should I be lifting on the 1st exercise (single leg squat) should I be reaching failure after those two reps or should I take it easier and focus on explosion. Lmk

@nahulanham1821 10 ай бұрын

So, just curious, coach: what is your PR for the 100 or 200 after all that\ type of training?

@user-zo9ww6lx6p Ай бұрын

Do I do (for example) the 3 sets of the single leg squat and then do exercise 2 and then rest or do I do 1 set of the single leg squat and then do one set of exercise 2 and them rest and repeat?

@boonruengchotchoung6594 10 ай бұрын

Thank you verymuch. 👍🙏💪🏃🏈🌠🌹♥️♥️♥️🌷🌠😘

@billyjudd7436 Ай бұрын

Would you recommend these in addition to a gym programme or just stand alone?

@user-jt7vi3ev4e 9 ай бұрын

What if you don’t have all the equipment to do these but I want to do these 10 excercises because these exercises are effective can you make a video on how to build fast twitch muscles fibers without equipment?

@D3L3T3 7 ай бұрын

Watching that single leg squat blew out both my knees

@giacbejo9920 10 ай бұрын

Does training for strength/explosive power can make me a little bit bigger? (All explosive players are usually muscular )

@elyesacetin7770 5 ай бұрын

Can i combine a single leg squat with the single leg jumps as a super set?

@sirmanni4534 9 ай бұрын

Great demonstration video. Thank you sir. Is there a reason why the reps aren’t done to fatigue?

@turzo7696 8 ай бұрын

You would cross into endurance

@Number-gs3rv 7 ай бұрын

That would just train slow twitch muscle, this is for explosiveness

@user-gt6bo1cd4x 10 ай бұрын

Boom,Boom,BOOM 🏋️‍♀️

@kennethstevenson4694 8 ай бұрын

How do I join the peak strength program?

@24timesIdontknow 2 ай бұрын

Does this increase kicking power?

@babulkrbasumatary7144 10 ай бұрын

Wonderful workout I am working as a High Performance Coach in Athletics(India)

@janwaruploads9575 4 ай бұрын

Hello

@user-fl4hf6rr5j 10 ай бұрын

Coach can you do hockey videos

@Tfunrox 9 ай бұрын

Nice

@radinaghaalipoor7690 4 ай бұрын

How many sets and reps for power clean??

@fahadkamarah9376 5 ай бұрын

What exercise can I do without equipment

@jivanparekh2107 8 ай бұрын

Boom Boom boom boom 💥👊🏻

@rezamoradi372 2 ай бұрын

شما یک مربی ویک استاد واقعی هستی خوش بحال شاگردهاتون من از ایرانم 👍👍👍👍👌👌👌👌👌👏👏👏👏👏♥️♥️♥️♥️

@Wxll39 9 ай бұрын

Should I do these as a 14 year old basketball player ?

@user-uf4vw4nw7c 4 ай бұрын

So boom, boom, boom. Got it 👍

@GarageStrength 4 ай бұрын

Actually the 4th boom is really when growth starts to happen

@carlmarc3877 7 ай бұрын

Damn I was skeptical at first but ima going to implement some of these

@SkitsByChris 12 күн бұрын

This is 100% legit. He knows his stuff.

@tyy123 9 ай бұрын

This is one of the best Chanel’s out there. But man what happened to the great intro 😢?

@EnzilDavids 10 ай бұрын

Hi all, I'm a bit confused here, Tony Holler with his feed-the-cats method says less is better. Can anyone confirm if this is true or do i need to improve my athletes strength by using Dane's methods. Your feedback will be much appreciated. I have a 14 and an 18 year old sprint athletes.

@ronlugbill1400 9 ай бұрын

No one else answered you. So, here is my view. I would work on strength, power, and speed in the off-season. Build a base of strength first, then do this kind of contrast training in addition to your sprinting. Then in the early part of the season, stop the strength training because it is done at slower speeds, and just do power and speed training. Then, switch to speed only training during the season. Starts, flies, and sprints. And some easy or rest days. And do not overtrain in season. And do not do long runs ever for sprinters. Always work on speed. Just add some weight training in during the off-season. IMHO.

@officiallolbg 10 ай бұрын

Cool

@highlightedcomment 10 ай бұрын

At 62 this is a dream...could it be

@1-hitter802 10 ай бұрын

Bro, for a big guy like me you are really agile. I love doing plyometrics but I'm prone to shin splints and knee pain so I can't do them too often. If I did what you just did in this video I'd be in pain for a week. Make a video on explosive exercises with the least impact on feet, shins, and knees.

@IanTrent25 10 ай бұрын

i used to have those same problems too, then i found out about isometrics. they helped me a lot, but everyone’s different it may not work for you

@StallionFernando 29 күн бұрын

0:18 anyone know what brand those black and blue pants are? They look sick.

@StallionFernando 29 күн бұрын

0:23

@Dan14833 Ай бұрын

Perhaps I am misinformed, but I thought all heavy strength exercises build fast twitch muscle fibers and that explosiveness (power in the sense of physics), is a neurological adaptation that allows you contract the fibers quickly and with coordination.

@jameshegeman5660 8 ай бұрын

This channel is so entertaining. I love how, right off the bat, he comes out with *single-leg squats* as a way to "build fast-twitch fibers"... which makes zero sense. This is hilarious, because single-leg squats are a stability and mobility exercise. The instability of the exercise specifically makes it harder to move fast, or do 1RM weights. Thus single-leg squats have all of the characteristics *you don't want* in an exercise if you're trying to promote Type I -> Type II fiber conversions. (That's not to say that single-leg squats are a bad exercise, just that they definitely wouldn't be the first choice if you're specifically looking to promote fast-twitch adaptations.)

@Jamster946 5 ай бұрын

So basically you wrote all that to say nothing?

@TheBirdmon17 10 ай бұрын

can you do one with slow twitch fiber muscle

@firstnamelastname9215 10 ай бұрын

Fuck slow twitch

@rickbeastrandolph 9 ай бұрын

🔥

@MrVictoria69 9 ай бұрын

What's the guy gonna do where his hockey equipment down the beach?

@sammak30 4 ай бұрын

Boom

@RoidfreeSenior 10 ай бұрын

Interesting stuff, but my athletic endeavors are limited to powerlifting at 63

@patrickpearson1665 8 ай бұрын

Hello

@stephen3511 10 ай бұрын

I’m 78 years old. Can I still do this fast twitch workout,

@petar3120 10 ай бұрын

Sky is the limit, but make sure you are safe, not getting any pain and doing it with good form. If these exercises are painful immediately stop. Then it means you need to build a base, strength in those muscles and tendons. Take everything with a grain of salt because I'm a random guy from comments👍🏻

@jeffmax2941 7 ай бұрын

Can he run

@rejdinio9865 6 ай бұрын

BOOM BOOM BOOM and... BoOoOm

@user-zp2kg3xz2t 6 ай бұрын

How do I modify these exercises so I can do them at a commercial gym without looking like a weirdo lol

@justinhoffman9785 9 ай бұрын

Swole

@Boss3Nate 10 ай бұрын

What's the risk to reward ratio to bounding up the stairs to build explosiveness to falling backwards down them and never walking again?? hahahaha

@Checkered_Everything 10 ай бұрын

risk to reward only applies to uncoordinated 1st graders.

@Boss3Nate 10 ай бұрын

@@Checkered_Everything so basically you don't know. And speaking of 1st graders... maybe it's time to get back to your coloring books

@DrOrr 10 ай бұрын

@@Checkered_Everythingunnecessary attitude lil boy

@woodyharrelson2624 9 ай бұрын

Bro was playing Tekken

@mstevenchapman 7 ай бұрын

When you realize your watching a video for elite athletes not couch potatoes looking to lose some of their pudginess lol. I saw him hop those stairs and was like okay, maybe I'm in the wrong place. SUBSRIBED!...Cuz Y not try to be great?

@GarageStrength 7 ай бұрын

hell yeah!

@cloudotaku 9 ай бұрын

All these would make my Osteoarthritis worse clearly not for me

@grayrecluse7496 10 ай бұрын

What about old unbalanced folk's! How much can this help?

@jeffmax2941 7 ай бұрын

I know hese a coach

@samuelarailoajunior696 Ай бұрын

Boom,,, boom ,,, boom 😂😅

@user-fl6jf4pn2o 10 ай бұрын

french contrast training, yeah…?

@user-ez6sr2dc4q Ай бұрын

Looks like this is all leg. No arms no core, no lays?

@RH_Bull 6 ай бұрын

I read this as gay rage strength and subscribed

@KeastKannegaard 10 ай бұрын

No wonder he constantly say "this is t he exact same roller from before...". GS cant afford one more at the price they sell them for :P Also looking forward Virtual Summit the 7th October. I promise i will be a bit more serious there than in your comment section ^^