When it comes to running the 100m and 200m sprints, raw talent isn’t enough. What separates elite sprinters from everyone else is precision—precision in training, nutrition, recovery, and especially understanding the muscle fibres that drive speed.

That’s why working with a competent and experienced personal trainer who understands the science of muscle fibre types is crucial for success on the track.

🧬 Fast-Twitch vs. Slow-Twitch: Why It Matters

Your muscles are made up of different fibre types:

• Type I (slow-twitch): Built for endurance, low-force, and long-duration efforts.

• Type IIa and IIx (fast-twitch): These are the power fibres responsible for explosive speed, quick bursts, and short-distance sprinting.

For 100m and 200m sprint training, the goal is simple: develop and maximise fast-twitch fibre recruitment while avoiding training that slows you down (like excessive long-distance running or endurance-based workouts).

🎯 Why You Need the Right Coach

A personal trainer with sprint-specific experience understands how to:

• Program workouts that activate and strengthen fast-twitch muscle fibres

• Balance plyometrics, strength training, and acceleration drills effectively

• Avoid overtraining or using routines that favour endurance development

• Design periodised training cycles focused on power, speed, and peak output

• Implement recovery strategies that support muscle repair and fibre regeneration

Without this knowledge, athletes risk wasting time on ineffective workouts or, worse, developing training adaptations that hinder sprint performance.

🧠 Training Smart = Sprinting Fast

Training for the 100m and 200m sprints isn’t about "just running fast." It’s about targeting the neuromuscular system, enhancing the rate of force development, and executing high-quality, high-intensity work with precision.

This type of training demands a coach who understands the physiology behind the performance.

Train with Jason Cafferkey – Speed Coach & Muscle Fibre Specialist

Jason Cafferkey is one of Ireland’s most trusted names in speed development. As a certified personal trainer and sprint coach, Jason builds tailored programs that focus on:

✅ Fast-twitch muscle fibre development
✅ Strength and power training for sprinters
✅ Sprint mechanics and explosive drills
✅ Sprint-specific recovery and regeneration

Whether you’re an athlete chasing a PB in the 100m or 200m, or a sports player looking to get faster off the mark—Jason will help you tap into your true speed potential.

🎯 Book Your Free 15-Minute Sprint Consultation

Ready to sprint faster with science on your side? Book your FREE consultation and explore our running coaching packages.

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