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This has three implications in training methodology:
1.The warm-up must be very brief for fast twitch fiber, since all activity, even low intensity warm-ups, cause rapid fatigue. Conversely, warm-ups should be relatively longer (but not much more) for slow twitch fiber to enhance performance.
2.The number of repetitions should be relatively higher for slow-twitch fibers than fast-twitch fibers, although specific guidelines have not been determined. However, considering that fast twitch fiber can be adversely affected by repetitions as high as 15 (as suggested by my clinical MedX experience), resulting in overuse atrophy, 15-20 repetitions may be an appropriate target count for muscles exhibiting greater endurance capabilities. (These suggestions are based on a cadence of 5 seconds up, and 5 seconds down, with brief pauses at the bottom and top positions. Slower movement requires adjustment of the repetition count.)
3.The volume for fast twitch must be exceptionally low, whereas the volume for slow twitch could possibly be 200-300% greater without any negative effects (i.e., strength loss).
4.The frequency of training could be relatively higher, with all things being equal, for muscles consisting of primarily slow-twitch fiber, since their rate of recovery is faster. In all practicality, to save time and further inroads into the entire body complex, it is best to include an additional set(s) for any slow twitch muscle groups than to schedule additional training days
Check out:
http://www.i-a-r-t.com/articles/precision.html and
http://www.i-a-r-t.com/articles/individualize.html
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