DISCLAIMER NOTICE

The advice and information contained in this workout component may not be appropriate for all individu-
als. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or
promotion of this workout and nutrition program are not responsible for any injuries or health conditions
that may result from advice, opinions, and workouts contained in any Vince Del Monte workout and nutri-
tion system. The information in this workout and nutrition program are the opinions of the author and are
not a replacement for medical advice. You should consult a physician before starting any diet or exercise
program. If you choose to follow the workout and nutrition program without consulting your physician,
you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises
include tutorials and detailed descriptions to give you the information you need to be able to perform the
exercise with proper form. However, it is your responsibility to warm up properly, determine the weight
you will use, perform each movement correctly, get professional supervision if you’re unsure of an
exercise technique and ultimately to decide whether or not you are capable of performing the exercise/
workout without sustaining injury.

Copyright © 2015 – Vince Del Monte and VinceDelMonteFitness.com. All rights are reserved. You may
not distribute this report in any way. You may not sell it, or reprint any part of it without written consent
from the author, except for the inclusion of brief quotations in a review.
INSIDE
CONTENTS
04 WHAT IS IT?
07 WHY IS IT IMPORTANT?
09 HOW DO YOU APPLY IT?
09 HOW OFTEN DO YOU RETEST?
10 FAQ
11 HOW TO FIND YOUR MUSCLE FIBER TYPE
 MUSCLE FIBER
SWITCH TRICK
WHAT IS IT? “DON’T TELL ME IT’S IMPOSSIBLE, TELL ME
YOU CAN’T DO IT. TELL ME IT’S NEVER BEEN
The muscle fiber switch trick is a
method used to optimize your own DONE. BECAUSE THE ONLY REAL LAWS IN
personal genetic muscle fiber makeup. THIS WORLD, THE ONLY THINGS WE REALLY
Human muscle tissue is divided up
into three different types of muscle KNOW ARE MAXWELL’S EQUATIONS, THE
fibers
THREE LAWS OF NEWTON, THE TWO POS-
1. Type l : Slow-twitch TULATES OF RELATIVITY AND THE PERIOD-
2. Type lla : Fast-twitch IC TABLE. THAT’S ALL WE KNOW THAT IS
3. Type llb : Fast-twitch TRUE. ALL THE REST ARE MAN’S LAWS.”
4
DEAN KAMEN, ENTREPRENEUR AND INVENTOR.
NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK
These three different muscle fiber
types make up the skeletal muscle tis-
sue we have on our body but function
in their own way.
Type l muscle fibers are typically
used in longer, lower intensity work.
They are the prime fibers activated
for events such as jogging, walking,
endurance events, high rep strength
training, rowing and anything else of
that nature. Type l fibers are generally
efficient and fatigue resistant and
have a high capacity for aerobic en-
ergy supply, but have limited potential we can talk about what the Muscle
for force and power output.
Type lla and llb muscle fibers are
essentially the opposite. They are
primarily used in short duration, high
intensity bouts of effort such as weight Hence the term “Genetically gifted
training, sprinting, jumping, fighting
and anything else of that nature.
SPRINTERS ARE
FAST TWITCH ATHLETES
Type lla and llb fibers are generally dominant fiber makeup, it means that
characterized as inefficient for long you may have more Type l fibers then
term work and susceptible to quick Type ll, or vice versa. Which means,
fatigue. Type lla and llb fibers are you will be better at some activities
similar in many ways, with their only and worse at others. But more impor-
difference coming in their capacity tantly, it determines how you are going
for aerobic work: type lla fibers have to respond to weight training pro-
more capillaries surrounding them grams and how you should be training
which gives them a greater resistance to get the body you want.
to fatigue due to greater nutrient flow.
See Table 1 and 2 for more details on This is where the Muscle Fiber Switch
fiber physiology. Trick comes in. The Muscle Fiber
Switch Trick allows you to train prop-
Now that the physiology lesson is over, erly for your specific makeup so that
you will be customizing your training
Fiber Switch Trick can do for YOU. as much as possible to get the results
that you want. You want to be invest-
You see, everybody is genetically pre- ing your time in the gym, not spending
disposed to having a dominant mus- it. To do this, you have to train for your
cle fiber type make up in their body. specific body type and fiber makeup.
athlete”. Everybody has a dominant This holds true across the population.
fiber makeup, and when you have a If there was one specific way to get
jacked, everybody would do it. But
that’s just not the case, because ev-
erybody is different at a genetic level.
Which is why understanding your fiber
type is so important.
To put it simply, if you and your bio-
logical twin were both weight training
and had the same goals, but only one
of you were training for your specific
fiber type, the one training for their
specific fiber type would yield much
better results. Now this may not have
a drastic effect in the short term, but
physique transformation is a marathon
not a sprint. The big differences will
be obvious over the 1 – 2 year period
in those who train correctly for their
specific fiber makeup. Their progress
will be leaps and bounds greater than
those who follow generic, whole popu-
lation recommendations.
NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK 5
 Here’s how the body REALLY works:z

FIBER TYPES
CHARACTERISTIC Type l Type lla Type llb
Motor neuron size Small Large Large
Nerve conduction velocity Slow Fast Fast
Contraction speed Slow Fast Fast
Relaxation speed Slow Fast Fast
Fatigue resistance High Intermediate/low Low
Force production Low Intermediate High
Power output Low Intermediate/high High
Endurance High Intermediate/low Low
Aerobic enzyme content High Intermediate/low Low
Anaerobic enzyme content Low High High
Capillary density High Intermediate Low
Myoglobin content High Low Low
Mitochondria size/density High Intermediate Low
Fiber diameter Small Intermediate Large
Color Red White/Red White

RELATIVE INVOLVEMENT OF MUSCLE

FIBER TYPES IN SPORT EVENTS
Event Type l Type ll
100m sprint Low High
800m run High High
Marathon High Low
Olympic weight lifting Low High
Soccer, lacrosse, hockey High High
American football wide receiver Low High
American football lineman Low High
Basketball Low High
Distance cycling High Low
Baseball pitcher Low High
Boxing High High
Field events Low High
Cross country skiing High Low
Tennis High High

6 NO NONSENSE MUSCLE BUILDING 2.0

THE MUSCLE FIBER SWITCH TRICK
 “THE MUSCLE
FIBER SWITCH TRICK
IS EXTREMELY
IMPORTANT BECAUSE
IT IS ALLOWING YOU
TO PROPERLY TRAIN
TO YOUR GENETIC
POTENTIAL.”
WHY IS IT
IMPORTANT?
Ever notice how your buddy will
swear by a certain rep range and it’s
just not the same for you? Do you
feel like you get more of a pump out
of a certain rep range than you do
another? That “feeling” you get from
a great set,is why the Muscle Fiber
Switch Trick is so important.
The Muscle Fiber Switch Trick is
extremely important because it is
allowing you to properly train to your
genetic potential. Once you complete
your fiber testing and follow the train-
ing outline to your genetic needs you
will then be able to answer the “Why
is it important?” question yourself.
Aside from getting faster results—
training to your specific needs and
goals, training to your fiber type and
kicking ass in the gym—you’ll also
ensure that you never waste another
minute lifting weights because your
current training system is truly made
just for you and how your body han-
dles weight training.
Training in this manner will allow your
body to maximize the different types
of muscle growth that occur at the
cellular level. The word hypertrophy
means the growth, or swelling of any
particular cell in the body. Of course
when we are talking training, hyper-
trophy to us means muscle growth.
But this happens in two different
manners that the Muscle Fiber Switch
Trick accelerates:
1. Sarcoplasmic hypertrophy
2. Myofibrillar hypertrophy
You can use these two different types
of muscle growth to your advantage
with a little bit of inside knowledge.
They both sound very complicated,
but the difference is quite simple. You
can think about the growth just like a
balloon. The myofibrillar aspect of the
balloon is the plastic, and the sar-
coplasm is the water in the balloon.
Keep that imagery in your head as
we discuss the background of the
different types of hypertrophy.
Let’s start with the explanation of a
muscle fiber. Every muscle fiber has
two parts: myofibrils, which are cyl-
inder shaped filaments that contract
NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK
to create movement, and the sarco-
plasm, which is the fluid surrounding
the myofibrils that contains energy
stores and mitochondria to provide
energy in the form of adenosine
triphosphate (ATP).
Myofibrillar hypertrophy can be
thought of as growth for maximal
strength. The myofibrils will increase
in number in the muscle fiber which
will add primarily strength, but also
size to the muscle. This type of hyper-
trophy is induced by higher intensity,
heavy workloads. The muscular out-
put is limited to shorter intervals, as
you are primarily working with your
type ll muscle fibers.
Sarcoplasmic hypertrophy can be
thought of as growth for maximal
size and anaerobic fatigue resis-
tance (your ability to perform at a
higher intensity for a longer period
of time). The volume of fluid in the
sarcoplasm increases instead of the
myofibrils, adding primarily size, but
also strength to the muscle. This type
of growth is achieved using around
60-80% of your 1RM performing 8-12
repetitions, for example.
7
 Which is better? Neither. They both
provide different benefits to the overall
stimulus of muscle growth and long
term progress. Which is why it is
vital to have a training plan built by
a professional to ensure you make
progress, especially if being lean and
muscular are your priorities. By incor-
porating the Muscle Fiber Switch Trick,
you’re going to be maximizing your
time in the gym and hitting growth
from all angles. It is very important
not even close. Although this is a may receive the greatest power output
to incorporate both aspects of hyper-
science, there is also an art to pro- response in the 4-6 rep range bracket.
trophy optimization into your training
gram design as well. This is where This is how you optimize your fiber
regime, but at the same time if you’re
“Ranges within ranges” come into type to maximize both types of cellular
looking to accelerate your results it
play. growth. The Muscle Fiber Switch Trick
has to be catered to your dominant
brings customization of training to a
fiber type. For example, maximum power output new level.
generic rep range calls for 1-5 repe-
We’re not saying never do the other
titions, but a slow twitch athlete who
type of hypertrophy training that
responds greater to higher rep ranges
isn’t for your dominant fiber type,

ROWERS ARE SLOW-TWITCH ATHLETES

8 NO NONSENSE MUSCLE BUILDING 2.0

THE MUSCLE FIBER SWITCH TRICK
HOW DO YOU
APPLY IT?
Although the science behind the
topic can go to an extreme length and
depth, the application is quite sim-
ple. Upon completion of the muscle
fiber testing, simply follow the set /
rep scheme outlined in your workout
programs that align with your fiber
make up.
The proper application of the Muscle
Fiber Switch Trick is important be-
cause it is the application that is going
to allow you to customize your training
to a new level and bring about your
specific ranges to get the best gains
from both sarcoplasmic and myofibril-
lar hypertrophy.
The difference between the two, from
you lose that water inside the muscle
cell which gives you that full look, but HOW OFTEN DO
a visual perspective, can be seen most
with bodybuilding type physiques. Ev-
what you don’t lose is that myofibrillar
hypertrophy. So you still have that
YOU RETEST?
erybody has a friend who is genetical- muscle tissue that you earned, you Some people have extreme domi-
ly gifted and it seems like as soon as just lost the water in the balloon. nance in their fiber makeup and tend
they start lifting weights they have big to never score any different on a re-
rounded muscle bellies and noticeable Another great way to reinforce this
test. Having said that, with increased
fullness within the first 2 weeks. point is that when you or your buddy
training age and having the goal of
take a break from the gym you start to
These are the guys we normally hate hypertrophy, the tendency to shift over
lose strength and size, but once you
because they don’t have to put in the to the Type lla and Type llb require-
come back it only takes a few weeks
same type of work that we do to have ments tend to occur. What this means
to get a lot of that strength and size
that look. Having said that, you ever is that over time, you may respond
back. Most people call this “muscle
notice how they (or perhaps even better to lower rep ranges than higher
memory” when really it is because
you) look a little flat if you haven’t if strength and muscle mass continue
your sarcoplasm deflated, but your
trained in a while? Your muscles just to be your main priority.
myofibrils have not. Additionally,
don’t have that full look to them and myofibrillar hypertrophy is what drives To prevent any sort of confusion or
you look a little smaller even though the density and gritty look to muscle training plateau we recommend you
you are still strong and the same tissue and gives you that great, dry retest before and after this system.
body weight? That’s your sarcoplasm but full look once you run a cutting The system is 18 weeks in duration so
shrinking. Your muscles no longer phase. upon completion of the entire muscle
need that constant nutrient intake and building program we recommend that
hydration because they are not being you retest before doing it over again.
put through the same stress they were
while you are training. When you dis-
continue training for a period of time,

NO NONSENSE MUSCLE BUILDING 2.0

THE MUSCLE FIBER SWITCH TRICK 9
 FAQ
Does knowing your fiber type really matter?
Yes, yes it does. This is not marketing hype. The muscle
fiber test determines what type of animal you are. Are we
dealing with a jaguar? Or a buffalo? Understanding how
your body “wants” to be trained will unlock your potential
in the gym. This change to your training program design
may not bring drastic results in the short term simply
because physique transformation is not an instant process.
But over 1-2 years, it will make a huge difference in the
amount of muscle you build. At the same time guys while
this is a science, there is an art to this as well. Take note
when you made the best progress, what rep ranges you
were doing. The test brings about the result, but if you
listen to your body it will tell you.
Is it possible that my previous training has affected my
dominant fiber type?
Yes, only if you were doing a lot of aerobic work. If you
were involved in a ton of cardio, or low intensity, long
duration events such as jogging, marathons or rowing you
will be predisposed to scoring a slow-twitch score on the
muscle fiber test simply because your body was adapting
to that training protocol. Even genetic Type ll guys have a
possibility of scoring more on the “mixed” or slow-twitch
side of it due to their recent training efforts.
But the reverse is not true, you won’t see genetic slow-
twitch dominants score fast-twitch on the test if they are
true slow-twitch individuals, unless they are a very ad-
vanced trainee and have been lifting relatively heavy for
longer periods of time.
10 NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK
RECOMMENDED RESOURCES
1. Poliquin Group
Muscle Building Magic: Tips to get Greater Gains in
Muscle Mass: http://www.poliquingroup.com/Arti-
clesMultimedia/Articles/Article/1084/Muscle-Build-
ing_Magic_.aspx
2. Poliquin Group
5 Ways To Fine Tune Your Training To Your Genes: http://
www.poliquingroup.com/ArticlesMultimedia/Articles/
Article/1056/What_To_Do_When_Muscles_Dont_
Grow_.aspx
3. T-NATION
Muscle Specific Hypertrophy: http://www.t-nation.com/
free_online_article/most_recent/musclespecific_hy-
pertrophy_chest_triceps_and_shoulders
4. National Strength and Conditioning Association
ESSENTIALS OF STRENGTH TRAINING
AND CONDITIONING
Textbook, Section 1.
5. Human Kinetics
Physiology of Sport and Exercise
Textbook, Part 1, Chapters 1-4
6. BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies
in Physical Education and Sport. UK: Thomas Nelson &
Sons Ltd.
7. DAVIS, B. et al. (2000) Physical Education and the
Study of Sport. UK: Harcourt Publishers Ltd.
8. McARDLE, W. et al. (2000) Essentials of Exercise
Physiology. 2nd ed. Philadelphia: Lippincott Williams &
Wilkins
9. BEASHEL, P. & TAYLOR, J. (1997) The World of Sport
Examined. UK: Thomas Nelson & Sons Ltd.
10. GALLIGAN, F. et al. (2000) Advanced PE for Edex-
cel. Oxford; Heinemann Educational Publishers
11. BIZLEY, K. (1994) Examining Physical Education.
Oxford; Heinemann Educational Publishers
12. CHU, D. (1996) Explosive Power and Strength. USA;
Human Kinetics Publishers, Inc.
HOW TO FIND
YOUR MUSCLE
FIBER TYPE
QUICK START TEST PROTOCOL
“THOSE WHO DON’T VERTICAL JUMP
JUMP WILL NEVER FLY” MUSCLE FIBER
TYPE TEST
LEENA ALMASHAT, AUTHOR AND WRITER.

The most effective way to determine

fiber type without doing a muscle
biopsy or an expensive gene test is,
without a doubt, the vertical jump
test. The vertical jump test stands
out above other protocols due to its
simplicity, effectiveness and whole
body activation.
Other protocols often use just one
or two upper body exercises, which
leaves too much up for question. The
most popular fiber tests that use this
method are the Poliquin and Hatfield
tests. Here’s a quick rundown on the
Poliquin testing protocol:

NO NONSENSE MUSCLE BUILDING 2.0

THE MUSCLE FIBER SWITCH TRICK 11
 POLIQUIN
MUSCLE FIBER
TEST
1. Determine your estimated one rep-
etition maximum on the bench press
and on the Scott curl  Does this only determine my fiber type can create and hypertrophy more of
2. Rest for 15 minutes  this means is that if you’re genetically
3. Perform as many repetitions as
possible with 85% of your 1RM on the
bench press with good technique at a
4010 tempo
4. Rest for 10 minutes  slow-twitch when really you are a
5. Perform as many repetitions as
possible with 85% of your 1RM on the
Scott curl with good technique at a
4010 tempo
RESULTS:
Less than 5 repetitions - fast twitch
(FT) dominant
5 repetitions - mixed fiber type
12 NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK
more than 5 repetitions - slow twitch
(ST) dominant
Whereas the Poliquin method leaves
too much room for error when it
comes to fast-twitch individuals. Let
With a test like this, you have to ask me explain.
yourself:
When you have been training with a
Does this only determine my fiber type higher rep range for a certain period
in the upper body?
of time, even a fast-twitch individual
in this plane of movement? his slow twitch dominant fibers. What
Couldn’t this type of test be complete- a fast twitch dominant person but
ly inaccurate without exact tempo? you have been training primarily with
more than 10 reps per set, you can
The above questions leave too much
have a false positive on the Poliquin
up to chance, which is why we chose
test because you will show up as a
the vertical jump test.
The vertical jump uses many upper fast-twitch.
and lower body muscle groups which
The repetition aspect of the test
gives a great indication on both upper
is what creates this false positive,
and lower fiber make up but also is
whereas the vertical jump test is a
an explosive movement. The fact that
one-shot explosive deal that elimi-
it is explosive makes this a test with
nates that problem.
a greater chance of discriminating
between fast and slow-twitch fiber With a standard resistance exercise,
individuals, because it is a faster depending on how fast you move the
movement. bar, the favor of muscle fiber type
could shift in either direction.
The vertical jump has the body move
in all anatomical planes and incorpo-
rates both flexion and extension of the
upper and lower body muscle groups.
With a movement that incorporates
all planes and requires both flex-
ion and extension of the upper and
lower body muscle groups, we can
assure we are getting the highest
accuracy possible in a field test for
total body muscle fiber type.
The only way to get further accuracy is
to get a muscle biopsy lab test where
they take a piece of your muscle tis-
sue out of you and measure the fiber
type distribution. Only problem here is
muscle fiber distribution varies from
muscle to muscle, and can even vary
from within the same muscle.
What ends up happening is you would
have to turn your whole body into
something that looked like Swiss
cheese in order to get a full reading.
Anybody up for that? Neither are we.
Not to mention it can be very expen- CONDUCTING THE
sive.
There is also gene testing available
VARIOUS
to the public through a few different VERTICAL JUMP
reputable companies. This is a very
exciting and promising field that has TESTS
great applicability to physique trans-
There are several different devices on
formation, but just not yet.
the market to assess vertical jump.
The science and research is still in its The Vertec probably being the most
infancy and requires much more work popular, some gyms just have a wall
to be done in the field in order to get mounted vertical jump board and
it right. Once this changes, I will be in athletic gyms there are electrical
the first to let you guys know! I myself timing plate set ups as well. But if
have done tons of research in this field you don’t have any one of these tools
and cannot wait for future application. at your facility it’s not a problem, we
have a protocol for that too.
But as it stands in 2016, it is far too
expensive and far too questionable to
be a reliable source of information yet.

NO NONSENSE MUSCLE BUILDING 2.0

THE MUSCLE FIBER SWITCH TRICK 13

CONDUCTING
THE TEST WITH A
VERTEC
1. First, go through normal pre-train-
ing warm up procedures such as a
light jog followed up by some low-ef-
fort vertical jumps.
2. Set up the Vertec on a stable sur-
face with enough room to be able to
jump and land in a safe position with-
out hitting any other objects or landing
on an uneven surface.
3. Stand next to the Vertec and raise
up the hand closest to the Vertec. You
14 NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK
don’t need to reach as high as you
can, just hold your arm up parallel and
in contact with the Vertec
4. Raise the Vertec so the bottom
peg is exactly 10 inches above your
reach. For elite athletes, you may
have to raise it further than 10 inches.
Just ensure it is a known, controlled
number.
5. Even all of the pegs facing outward
away from the Vertec using the vertex
stick.
6. Set yourself underneath the pegs.
7. Jump as high as you can from a
standing position. Do not take a step
or use a running start to jump as it will
lead to an inaccurate measurement of
your vertical jump.
8. Move as many pegs as possible
and land safely after the jump. Do
not swat at the pegs because you are
more likely to miss or not hit the pegs
at your highest point. Simply reach
out as far as you can while jumping to
move the pegs.
9. Push all of the pegs you moved
and any peg below the highest peg
you moved to the inside of the Vertec.
Straighten the remaining pegs.
10. Continue Steps 5 through 8 until
you are unable to touch a peg during
your jump.
11. Count the number of pegs you
moved during your jumping. Each peg
represents 1/2 an inch of a jump. So
if you moved 15 pegs, for example,
multiply 15 by 1/2. Add the result of
7.5 to the initial 10-inch difference
between your reach and the bottom
peg, and you get 17.5 inches. This is
your vertical jump.
CONDUCTING
THE TEST WITH A
WALL MOUNT
1. First, go through normal pre-train-
ing warm up procedures such as a
light jog followed up by some low-ef-
fort vertical jumps.
2. Set up the wall mount on a straight
wall with enough room to be able to
jump and land in a safe position with-
out hitting any other objects or landing
on an uneven surface.
3. Stand next to the wall mount and
raise up the hand closest to the wall.
You don’t need to reach as high as you
can, just hold your arm up parallel and
in contact with the wall mount.
4. Raise the wall mount so the bottom
measuring line is exactly 10 inches
above your reach. For elite athletes,
and not reach your highest point.
you may have to raise it further than
10 inches. Just ensure it is a known,
9. Put chalk on your finger tips to
accurately measure jump height and
controlled number. where you touched.
5. If it is not your wall mount and 10. Rest at least 45-60 seconds be-
tween attempts and continue until you
somebody doesn’t want you to adjust
it, that’s ok. Measure from where you have your best jump. This takes the
movement mechanics learning curve
reach. For example, if you reach 10
inches and then jumped and touched into effect, your best jump will most
25 inch, you have a 15 inch vertical. likely not be your first. Measure the
distance between the highest mark
6. Set yourself underneath the wall caused during the jump and the base
mount. line. This is your vertical jump test
score.
7. Jump as high as you can from a
standing position. Do not take a step
or use a running start to jump as it will
lead to an inaccurate measurement of
your vertical jump.
8. Do not swat at the wall mount be-
cause you are more likely to mess up
NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK 15
 CONDUCTING
THE DIGITAL
VERTICAL JUMP
ASSESSMENT
TEST
There is no “one size fits all” protocol
here. There are several types of digital
assessments respective to their own
company / product.
These tests should be completed
with a professional who has used the
equipment before with success and is
following the suggested process.
CONDUCTING THE
TEST WITH NO
EQUIPMENT
Old school? No problem! Here’s a test
you can do with no equipment.
1. First, go through normal pre-train-
ing warm up procedures such as a
light jog followed up by some low-ef-
fort vertical jumps.
2. Then, find a smooth, firm wall.
3. Stand next to the wall (so that one
shoulder is touching the wall) and
Sex Slow-Twitch Dominant
Male Under 17” (43cm)
Female Under 10” (25cm)
16 NO NONSENSE MUSCLE BUILDING 2.0
THE MUSCLE FIBER SWITCH TRICK
raise up the hand closest to the wall.
You don’t need to reach as high as you
can, just hold your arm up parallel and
in contact with the wall. Have some-
one draw a line at your fingertips.
4. From here, measure from the floor
to this line. This is your base. Now
place chalk powder on your fingertips.
5. Go back to the wall and assume
that same next to the wall position, al-
lowing room for you to jump vertically.
Jump up as high as you can and mark
the wall with the chalked fingers at
the peak of your jump. You can dip at
the knees as much or as little as you
want, and you can swing your hands
for momentum. Just make sure you
take off from a stationary position.
FIBER TYPES
Mixed Type
17-23” (43-58cm)
10-15” (25-38cm)
6. You may not use a stepper to step
down from and rebound and you also
can not take a couple steps to get
ready. The jump is performed from
where you are standing.
7. Rest at least 45-60 seconds be-
tween attempts and continue until you
have your best jump. This takes the
movement mechanics learning curve
into effect, your best jump will most
likely not be your first.
8. Measure the distance between the
highest mark caused during the jump
and the base line. This is your vertical
jump test score.
Upon completion of any of the above
tests, refer below to determine your
specific muscle fiber type.
Fast-Twitch Dominant
Over 23” (58cm)
Over 15” (38cm)