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1- Weight training.

Lifting in excess of 60% of your one rep maximum will trigger the fast-twitch fibres. Lifting in excess of 75% is best.

2- Plyometric training.

For example jumping off of a platform 50cm above ground level, and then jumping again immediately upon landing is a plyometric movement.

3- Complex training.

A combination of weight training and plyometrics. Example, a set of squats followed by a rest period, and then the plyometric exercise listed above.

4- Over-speed training.

Performing above maximum ability, such as sprinting downhill.

5- Eccentric training.

Train eccentrically. In other words, emphasising the negative movement. This would be the downward movement in a squat or the bench press.

Also note that adequate rest time is vital. You'll need 24-48 hours rest after an intense session. Allow another 24 hours if you wish to be prepared for a peak performance (for example if you're competing).

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15y ago

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