Stimulate muscle growth and improve performance by activating the Central Nervous System and engaging fast twitch, or white muscle, fibers.  Nate Green of TMuscle.com has a great piece on practical ways to add some ballistic training concepts to your workout.

White (fast twitch) muscle fibers are responsible for explosive and quick movements.  Red (slow twitch) muscle fibers are used for slower, more endurance requiring movements.  Think of the chicken or “yard bird” and how their body parts are laid out.  Dark (slow twitch muscle) meat dominates the legs and thighs of the chicken where the white meat (fast twitch muscle) makes up the breast.  Most other birds breast are dark meat because they fly for much longer distances and require much more endurance, where the chicken flight is much shorter busts and distances.

Balance in training is important and neglecting fast twitch muscle can leave potential growth and improved performance on the table. Engaging fast twitch fibers can be done through explosive movement. Basic kettlebell lifts like the swing, clean and jerk, snatch along with their dumbbell and olympic bar counterparts are fantastic. The snatch high pull (video below) is one example that will effectively promote such growth.  Plyometric jumps and push ups will also engage fast twitch fibers.

Keep training goals in mind when putting your plan to action.  Endurance athletes will no doubt put less of an emphasis on fast twitch training than most other athletes and pursuers of general fitness.