You’ve probably heard of them slowly contracting and rapidly contracting muscle fibers. These muscle fibers are the two types of muscles in your body that control your athletic abilities, regardless of your sport.


Slow-contracting muscle fibers (known as “type I”) don’t create tons of strength quickly, but they do create sustained strength over a longer period of time. Slowly contracting muscle fibers are important for endurance sports, such as a marathon, because they have a lot of capillaries through which blood flows to the muscles, which helps to deliver more oxygen and remove toxins.

Rapidly contracting muscle fibers (known as “type II”) create much more immediate strength and power. However, they get tired much faster and they need much more time to rest and recover.

Although these two types are better suited for different purposes, almost all sports require a combination. Focusing on just one thing throws you off balance. This is because sports like soccer, soccer, basketball and even swimming have a strength/strength and endurance component.


Traditional strength exercises, such as squats and bench presses, do wonders with your rapidly contracting muscle fibers, especially if you keep the number of repetitions in a lower range, such as 3-5.

Once you reach a high level of strength, add ultra-fast strength exercises such as anti-corruption, security and cleaning when you need to move heavy weight as quickly as possible. (To do this, also keep the number of repetitions low.)

Other great explosive movements that isolate rapidly contracting muscle fibers are lighter exercises such as kettlebell balancers, balloon flip-flops, or plyometrics. Here you can use a few extra repetitions, for example 5-8. avoid more when you start to exhaust the muscles of the second type, and transfer the work to slower muscles (which you want to avoid).

Since rapidly contracting muscle fibers work faster, perform these explosive exercises at the beginning of a workout, preferably after a warm-up and before traditional strength exercises.


One of the best ways to increase the number of slowly contracting muscle fibers is to use a method called “Tempo-lifting”””

Instead of focusing on the number of repetitions, focus on the slower pace of performing exercises with weights at the moment—for example: 3 seconds for lifting and 3 seconds for diving. Remember that the movement is more borrowed, so you may have to use less weight. In addition, using shorter rest periods can train and improve your muscular endurance.

With a tempo facelift, focus on the perfect technique and perform exercises that do not require complex movements (since your figure may decrease from fatigue).


Doing this kind of acceleration makes your body more resistant to fatigue, which provides a solid foundation before you move on to a fast contraction workout.

Mug Squats

2 sets of 60 seconds (3 seconds up, 3 seconds down, no rest between repetitions)
Rest time: 60 seconds between sets


2 sets of 60 seconds (3 seconds up, 3 seconds down, no rest between repetitions)
Rest time: 60 seconds between sets

Reverse area

2 sets of 60 seconds (3 seconds up, 3 seconds down, no rest between repetitions)
Rest time: 60 seconds between sets

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