Muscle fibre type testing

26 April 2013

The past 2 days have been spent on a Level 3 Strength and Conditioning course with the impressive Sam Dovey www.kbteducation.co.uk

Amazing course, amazing people, superb knowledge and experience. The main course content was classroom based theory but we did have a play in the gym looking at muscle fibre types of the group along with 1 or 2 lads performing the ‘one handed clean’ on a 64kg kettlebell – I didn’t attempt it!

I was pleased to be estimated in the mixed muscle fibre type and steering towards the slow twitch dominance (all but me and another lad in the group were all fast twitch athletes). This was tested through basic standing vertical jump and standing long jump.

The general rule is if you have small foot contact, a short sharp bend in the knees and explode then you are fast twitch dominance; if you are slow in the squat and deep with lots of foot contact then you are slow twitch dominance. I will let you be the judge (although there are no comparison videos the fast twitch boys, cross fitters etc were very dynamic with very little bounce or leg bend before take off – nice one Billy, impressive 30 inches). Mine was a pathetic 22 inches on the vertical jump and around 2 metres 40 on the long jump.

Another test we used was 80% of your 1 rep max on a squat. The rule here is the lower the reps (i.e. around 5-6) then the more dominant towards fast twitch muscle fibre type you may be. Slow twitch and the higher the reps will be – I fall some where in the middle but hopefully leaning towards slow twitch more.

Here the weight isn’t so important but the 80% of your max is. I took 10 decent reps.

Only 7 weeks of lifting so I am relatively happy with this. The form is improving too.

So no erging for 2 days, massively behind the curve this week. Some catching up to do tomorrow and Friday.

Incidentally body weight 100.6kg this morning at 14.2% body fat.

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