5 Explosive Exercises to Build Fast-Twitch Power

Most fighters confuse “training hard” with “training fast”. But if you want to recruit your type 2 fibers, the ones that give you speed, snap, and knockout ability, your training must be violent, short, and precise.

This is not endurance work. This is nervous system warfare.

1. Sprint Intervals

Forget the long jogs. Go all out for 10 to 20 seconds, then recover. Repeat for 6 to 10 rounds. Your heart races, your muscles fire like gunpowder. This is fast-twitch training in its purest form.

2. Depth Jumps

Step off a box, land, and explode back up instantly. The goal is not strength, but reactivity. Every rep teaches your body to contract faster and hit harder.

3. Medicine Ball Slams

Lift the ball overhead and throw it through the ground like it insulted your family. This violent motion forces full-body type 2 activation: hips, core, and shoulders firing in unison.

4. Resistance Striking

Use bands or weighted gloves for short punch bursts of 3 to 5 shots. Explode, reset, explode again. The resistance builds elastic recoil, so when you remove it, your punches feel like bullets.

5. Cobra Bag Training

The ultimate weapon for fast-twitch fighters. Every rebound forces immediate reaction. You do not wait. You strike, reset, and strike again. It is not cardio. It is not technique. It is your nervous system learning to fire faster than your opponent can think.

Final Word

Most fighters spend hours trying to last longer. The smart ones spend minutes training to strike faster.
Type 2 fibers win fights. These five exercises train them.

And if you are serious about it, the Cobra Bag is where theory becomes reflex.