I want to train for explosiveness to increase my vertical jump, but at the same time increase my paddling endurance surfing. So i want to be recruiting the fast twitch in my legs and the slow twitch in my arms...is this something that is feasible? or muscle conversion to fast twitch a whole body thing and not just muscle specific?

I want to train for explosiveness to increase my vertical jump, but at the same time increase my paddling endurance surfing. So i want to be recruiting the fast twitch in my legs and the slow twitch in my arms...is this something that is feasible? or muscle conversion to fast twitch a whole body thing and not just muscle specific?

It's probably muscle specific seeing as strength qualities are muscle specific. The only way they're really related is by the CNS and all that does is decide how efficiently your muscles work.

well it's really not that hard dude.

for a better vertical jump perform the following excercises:

Squat - Heavy - At least 85% of max - Under 5 Reps
Deadlift - Heavy
Power Clean - Heavy
Romanian Deadlift - 75% - 10 reps

Plyometrics - depth jumps, drop jumps, bounding on 1 and 2 feet, practice jumping.

Extra: i suppose you can add heavy calf raises, but not necessary. some people think it helps.

Upper endurance:

Long distance rowing on a machine
High volume push ups
High volume pullups

you might wanna add some high volume core work so that you don't tire out there as well.


that isn't a workout or anything. they are just excercises that are pretty specific to building explosive jumping and endurance in the upper body.

I got the workout down, i was more curious about recruiting slow twitch in one area of the body and fast twitch in the other.

yea they are completely separate and muscle specific like blev said. so train according to your goals i guess

Actually, i don't know if you have any good ideas, but im looking to improve my paddling endurance for surfing...without getting in the water and from home. no rowing machine or anything. I've been doing tabata intervals on pushups...any other ideas? my triceps seem to tire quickly.

Have you been doing divebomber push ups or just regular ones? If you need a new exercise then try some tricep extentions.

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/jLodmDtAvfE&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/jLodmDtAvfE&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

Once you get stronger move your body back farther it gets pretty difficult.

I've just been doing regular pushups they get my triceps pretty well.

Well if you've been doing it for about 4 weeks it probably wouldn't hurt to switch up the exercise.

True