Does jump roping train my fast twitch muscle fibers, if not, then what will.?

Question

Does jump roping train my fast twitch muscle fibers, if not, then what will.?

Answer 1

Jump roping is great to develop fast twitch muscle fibers since you land and explode on the balls of your feet and since the goal is to clear the rope w/o having it smack you, it helps develop explosiveness.  That's why it's a top notch conditioning tool used by many athletes in a lot of sports.

Answer 2

Steve Francis Calf Pyramid

ADVANCED (3 times a week):

Calf raises 1 foot

SETS x REPS

250 x 8 Week 7

200 x 14 Week 6

150 x 20 Week 5

100 x 25 Week 4

50 x 35 Week 3

25 x 45 Week 2

15 x 50 Week 1

BEGINNER (3 times a week):

Calf raises 2 feet

SETS x REPS

250 x 8 Week 7

200 x 14 Week 6

150 x 20 Week 5

100 x 25 Week 4

50 x 35 Week 3

25 x 45 Week 2

15 x 50 Week 1

p.s.

This added inches on my vertical it will work and decrease the amount  during the last weeks so you don't over train your legs.