Simple Test for Athlete’s Fiber Make Up

The 80% Rep Test

After a simple, yet effective warm up use 80% 1 RM to test the strengths / weaknesses in the athlete’s fiber make up by executing a rep max with the assigned weight. The results are as follows and provide a lot of insight in your program design considerations.

Number of Reps Completed Muscle Fiber Dominance Most Beneficial Training
1-3 Fast Twitch Extremely Dominant Very Low Volume of Work
High Acceleration Exercises
High Load Exercises
4-6 Fast Twitch Very Dominant Low Volume of Work
High Acceleration Exercises
High Load Exercises
7-10 Fast Twitch Dominant Low Volume of Work
High Load Exercises
High Acceleration Exercises
11-13 Equal Ratio Moderate Volume of Work
High Acceleration and Slower Tempo Training
Moderate Load Exercises
14-17 Slow Twitch Dominant High Volume of Work
Long Duration Sets
Slower Eccentric Tempo
18-21 Slow Twitch Very Dominant High Volume of Work
Long Duration Sets
Slower Eccentric Tempo
+21 Slow Twitch Extremely Dominant Very High Volume of Work
Long Duration Sets
Slower Eccentric Tempo

Now, this protocol can be used with bench press, overhead press, back squat, barbell rows, seated calf work, and lying leg curls. If you wanted to be extremely thorough, one could perform all the above movements to make sure that the ratio or slow to fast twitch also corresponds to push and pull movements and as well as upper and lower body movements.

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