Type II Muscle Fibers--"twitch muscle fibers"
Type IIb muscle fibers have the fastest-contractile speed, the largest cross-sectional area, the lowest oxidative capacity, and the highest glycolytic capacity. They are ideally suited for short fast bursts of power. These muscle fibers are used in such activities as sprinting, powerlifting, and bodybuilding. Type IIa muscle fibers are intermediate and their properties lie between type I and type IIb.
The Principle of Use/Disuse
The Principle of Use/Disuse implies that you "use it or lose it." This simply means that your muscles hypertrophy with use and atrophy with disuse. It is important to find a balance between stress and rest. There must be periods of low intensity between periods of high intensity to allow for recovery.
The Principle of Specificity
The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming.
The training must be specific not only to your sport, but to your individual abilities (tolerance to training stress, recoverability, outside obligations, etc). You must increase the training loads over time (allowing some workouts to be less intense than others) and you must train often enough not only to keep a detraining effect from happening, but to also force an adaptation.
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That's the technical side of the answer, now here is my program for developing my fast "Type11b" muscles.
Particular attention to trigger finger speed by shooting out of control [ fast ] for 100 rds or so [ past my limits ], then backing off just a fraction to regain the control.
Repeated many times, eventually the speed increased [ the twitch muscles moving faster ] with good hits. That's what worked for me. Shooting beyond any control, not looking for hits, but pure speed on the trigger [ like an exercise ], and then after the finger got used to that speed, backing off a fraction to regain control and there you have it.
Pretty simple, and I came to it by just mucking with speed and seeing results back some 25 years ago. I've been able to get 5 rds per second with combat accuracy without much effort with practicing the drill above. That's a round every .20 seconds on threat. I've done 5 rds a second with a glock 5.5# standard trigger as well as my 1911's with a 4# trigger with less distance to reset it. I usually average between 4-5 rds a second, with splits averaging .21-.22 seconds between shots.
Any members here ever really pushed their hits per second and see just how fast they can get with combat accuracy or looked at the science behind why we are capable of such scientifically?
Type IIb muscle fibers have the fastest-contractile speed, the largest cross-sectional area, the lowest oxidative capacity, and the highest glycolytic capacity. They are ideally suited for short fast bursts of power. These muscle fibers are used in such activities as sprinting, powerlifting, and bodybuilding. Type IIa muscle fibers are intermediate and their properties lie between type I and type IIb.
The Principle of Use/Disuse
The Principle of Use/Disuse implies that you "use it or lose it." This simply means that your muscles hypertrophy with use and atrophy with disuse. It is important to find a balance between stress and rest. There must be periods of low intensity between periods of high intensity to allow for recovery.
The Principle of Specificity
The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming.
The training must be specific not only to your sport, but to your individual abilities (tolerance to training stress, recoverability, outside obligations, etc). You must increase the training loads over time (allowing some workouts to be less intense than others) and you must train often enough not only to keep a detraining effect from happening, but to also force an adaptation.
__________________________________________________ __________
That's the technical side of the answer, now here is my program for developing my fast "Type11b" muscles.
Particular attention to trigger finger speed by shooting out of control [ fast ] for 100 rds or so [ past my limits ], then backing off just a fraction to regain the control.
Repeated many times, eventually the speed increased [ the twitch muscles moving faster ] with good hits. That's what worked for me. Shooting beyond any control, not looking for hits, but pure speed on the trigger [ like an exercise ], and then after the finger got used to that speed, backing off a fraction to regain control and there you have it.
Pretty simple, and I came to it by just mucking with speed and seeing results back some 25 years ago. I've been able to get 5 rds per second with combat accuracy without much effort with practicing the drill above. That's a round every .20 seconds on threat. I've done 5 rds a second with a glock 5.5# standard trigger as well as my 1911's with a 4# trigger with less distance to reset it. I usually average between 4-5 rds a second, with splits averaging .21-.22 seconds between shots.
Any members here ever really pushed their hits per second and see just how fast they can get with combat accuracy or looked at the science behind why we are capable of such scientifically?
