Fast Twitch muscle development exercises

[zpele]

I'm interested to know if anyone can direct me to some fast twitch exercises for the forearm and bicep of the shooting arm. I recently started working out several times a week and want to build type ii fast twitch muscle instead of bulk up to increase break speed.

 

[juspooln]

I like using these http://www.dickssportinggoods.com/p..._cs&recid=Family_PageElement_family2_rr_2_915

Start off with 2 to 3 bands low reps curls with 4 to 6 sets, slow negative and fast positive engagement. You can also buy a door attachment where you can bend over and pretend you are shooting.

Read articles on how boxers and golfers build speed.
http://www.expertboxing.com/boxing-training/boxing-workouts/hand-speed-drills-and-exercises

Triceps controls the backswing biceps the forward. Just concentrating on isolating these muscles at the proper time can greatly increase your hand speed and precision.

P.S Don't forget to stretch!!!!

 

[ShootingArts]

a few thoughts and a warning

I'm interested to know if anyone can direct me to some fast twitch exercises for the forearm and bicep of the shooting arm. I recently started working out several times a week and want to build type ii fast twitch muscle instead of bulk up to increase break speed.

A lot of things could help, hard to beat light free weights and moving them as fast as you can, dumbbells. I had a great set of exercises to do complete workouts using only dumbbells long ago, you might find something on the net. If not just repeat the motions of a stroke very rapidly with a light dumbbell.

There is a major catch to trying to develop only fast twitch muscles though, repetitive motion disease. The type of exercise to focus only on fast twitch muscles is an excellent way to annoy tendons, nerves, and joints, perhaps requiring surgery. I stopped when I first noticed issues when I was exercising to increase my speed and working daily on a fast draw for pistol competition.

I'm sure you have already considered this but an accurate break is better than raw speed. Hitting the head ball just a tiny bit off center negates a lot of speed.

Search youtube for colincalypso. Not sure of the spelling but reminding others reading this thread will probably cause someone to come forward. I might have the last name misspelled or totally wrong. Colin worked extensively on speeding up his break by getting more parts of his body in motion. He had an excellent video. Perhaps somebody else still has it. More speed to be found getting more parts moving than the tiny increase in fast twitch muscles I believe. The wrong exercise or too much of the right exercise will slow you down. It's very tricky trying to work on maximum speed of any single movement.

Hu

 

[The Renfro]

Shake weights... Just don't let anyone get you using them on video or you will never live it down...

Anonomous not Chris

 

[softshot]

Toss a cue ball up a foot or so in the air and try to catch it at its highest point..

 

[AtLarge]

... Search youtube for colincalypso. Not sure of the spelling but reminding others reading this thread will probably cause someone to come forward. I might have the last name misspelled or totally wrong. Colin worked extensively on speeding up his break by getting more parts of his body in motion. He had an excellent video. Perhaps somebody else still has it. More speed to be found getting more parts moving than the tiny increase in fast twitch muscles I believe. The wrong exercise or too much of the right exercise will slow you down. It's very tricky trying to work on maximum speed of any single movement.

Hu

Colin Colenso. But clicking on the video link just produces an error message now: http://forums.azbilliards.com/showthread.php?t=43309

 

[juspooln]

Was it this one


http://www.youtube.com/watch?v=xW1tsONEI_U&list=UUlFdflujASX2mGHSTqgbaEQ

 

[chefjeff]

A lot of things could help, hard to beat light free weights and moving them as fast as you can, dumbbells. I had a great set of exercises to do complete workouts using only dumbbells long ago, you might find something on the net. If not just repeat the motions of a stroke very rapidly with a light dumbbell.

There is a major catch to trying to develop only fast twitch muscles though, repetitive motion disease. The type of exercise to focus only on fast twitch muscles is an excellent way to annoy tendons, nerves, and joints, perhaps requiring surgery. I stopped when I first noticed issues when I was exercising to increase my speed and working daily on a fast draw for pistol competition.

I'm sure you have already considered this but an accurate break is better than raw speed. Hitting the head ball just a tiny bit off center negates a lot of speed.

Search youtube for colincalypso. Not sure of the spelling but reminding others reading this thread will probably cause someone to come forward. I might have the last name misspelled or totally wrong. Colin worked extensively on speeding up his break by getting more parts of his body in motion. He had an excellent video. Perhaps somebody else still has it. More speed to be found getting more parts moving than the tiny increase in fast twitch muscles I believe. The wrong exercise or too much of the right exercise will slow you down. It's very tricky trying to work on maximum speed of any single movement.

Hu

https://www.youtube.com/watch?v=xW1tsONEI_U

Colin's video re breaking. He post here occasionally.

Jeff Livingston

 

[chefjeff]

Take an old cue and a circle weight (like one that is put on a bar or dumb bell bar) and slide the weight over the cue's tip down to the grip area.

Then very carefully use the weighted cue as a real cue and hit a ball. Be very careful to use a good bridge (to make it strong, too) to protect the table rail from scratching, Stroke the cue slowly and carefully in a straight line with your elbow dropping (or not) as you normally shoot. Look at your back hand and be sure it is in position, too, during the stroke.

You can do just a few of these every other day. Maybe 3 or 4 max.

I have a tremor and this exercise has helped reduce the arm shaking during competition.


Jeff Livingston

 

[iusedtoberich]

Try Weightlifting. (Olympic Weightlifting). The Clean and Jerk and the Snatch are the most explosive movements.

These movements are tricky to learn so you would be well advised to seek out a trainer. Crossfit gyms and powerlifting gyms will do these lifts. You will rarely if ever see them in a big box gym.

 

[iusedtoberich]

Also if you are a beginner in the gym, it doesn't matter what you do for the first 6 months to one year. You will get stronger. You will make linear gains almost every week. Then you will plateau.

Stick to the weights. Steady state cardio for long periods of time (what most girls at the gyms do) can actually increase your insulin levels and make you store fat in the midsection, and also emaciate your muscle mass.

And of course, nutrition is probably 80% of your gym progress

Note, I'm not a Dr, Trainer, Nutritionist, etc, just a health hobbyist
Good luck.

 

[alphadog]

Maybe go to a farm and chase the chickens aroun:grin:d.

 

[Careyp74]

Maybe go to a farm and chase the chickens aroun:grin:d.

Nah, punching slabs of beef is where it's at

 

[ceebee]

You can build your speed & accuracy through rhythm & coordination. Randy Hanson of Big Dogs in Des Moines went from 21 to 28 in a 4 months using repetitious practice. He can do over 30 mph, but loses his accuracy.

 

[JohnPT]

In addition to your weight trainig, spend time hitting a punching bag. To summarize, it will train your arm muscles to coordinate with your trunk muscles as well as your leg muscles. No doubt in my mind it should carry over to a better pool break.

To achieve this, of course you need to train how to box in general including slipping punches and ducking and etc to really get the full benefit of the workout. The benefits you get are from the total body workout not just the arm muscles from punching.

 

[bdorman]

You need to exercise the small muscles of the fingers and the large muscles of the arm at the same time. The coordinates them to work together as they need to in a pool stroke.

Many of the greatest pool players have used this exercise.

Grasp a can in your off-hand (left if you're right-handed). Hold it firmly for five seconds. Place your right thumb on the side of the can and your right index finger under the can's tab.

Pop the tab. Bicep curl the can to your lips and drink.

Minimum of 12 repetitions. You'll be smashing the break like you never have before.

 

[o.g. (old guy)]

I have always understood that you can't increase the number of fast twitch muscle fibers you have, what you're born with is what
your stuck with. However, increasing your strength will make you faster, (you don't have to bulk up). Also as the post above mentioned, try to get your whole body into it.

 

[Jaden]

I suggest body weight exercises...

push ups, dips, pull ups, hand stand push ups... Mutliple sets spaced apart gradually increasing the number of sets to 10, starting at 30 minute intervals, then after a few days of that decreasing the intervals to 15 minutes, then a week later to 10 minutes. Once you get to 5 minute intervals, go back to 30 minute intervals and 5 sets but increase the reps.

This promotes muscle gain through hypertrophy of the muscle cell versus hypertension and will increase muscle density rather than the size of the cell.

Jaden

 

[Careyp74]

You need to exercise the small muscles of the fingers and the large muscles of the arm at the same time. The coordinates them to work together as they need to in a pool stroke.

Many of the greatest pool players have used this exercise.

Grasp a can in your off-hand (left if you're right-handed). Hold it firmly for five seconds. Place your right thumb on the side of the can and your right index finger under the can's tab.

Pop the tab. Bicep curl the can to your lips and drink.

Minimum of 12 repetitions. You'll be smashing the break like you never have before.

I do two sets before playing, and another set each hour in between games. A lot of people comment on how hard I break. Accuracy declines steadily through the night though.

 

[uwate]

Instead of trying to do exercises for fast twitch muscles, it might be better to work on using a tool like the breakrak to get your timing down better. There is quite a bit of slo mo video capture of the better players breaking and you could try to break down the timing of the great breakers vs your own. Get someone with one of those iphone 6s and have him do some video of you breaking and compare. The new iphones capture at 240 fps so the level of detail you can get as to your own mechanics and where they differ from someone like dechaine or svb might be of more help then trying to build fast twitch muscle fibers.