FORCE ACTIVATED SPEED SPECIFIC TRAINING
(F.A.S.S.T.)

The concept of power and explosive movement requires specific training and periodization methods.

Strength is highly specific to training methods or activities. If you're looking for more explosive power in that golf swing or tennis serve, or just the ability to maintain fast twitch agility, consider these important facts:

The first type of muscles to be lost after age 40 are the fast twitch type fibers. More injuries occur to the aging populous from falls and the inability to recover than anything else.

The proper use of biomechanics now becomes vitally important to prevent accelerated joint degeneration. The recruitment of fast twitch fibers only occurs at approximately 70% - 80% of maximum. In other words, heavy loading requirements are needed.

Explosive movements are required to allow the body to manufacture fast ATP-ase. Fast crossbridging will occur and thus muscular contraction is accelerated. There are many types of speed speciific training methods depending on the individual's goals. It takes 4 times the force to slow and object by half the speed. It's not starting the movement that causes most injuries, rather it's trying to slow it down or stop it. Think of that golf club weighing approximately 4 oz. The formula for rotational inertia is M x R2. That means that same club head during the swing is putting more than 1500 lbs of torque on the spinal rotators of the back. No wonder golfers have more back problems than most other athletes.