Need Speed Work

[aahhshiett]

imma football player out in california...im attending the Nor Cal JC combine in 3 months..I run a 4.62 right now but that's without any track work, just weight room...but I need a program that incorporates weights and track work drills....any suggestions will help...im gonna run a 4.5 at the combine i just need a little help here to get me there faster...any suggestions/programs would be helpful(preferrably some adam archuleta/troy polamalu type of [explosive] workout)

[DBflash21]

if you already know you're going to run a 4.5 what is the problem?

[fatback25]

if you already know you're going to run a 4.5 what is the problem?

[QuieTSToRM33]

if you already know you're going to run a 4.5 what is the problem?

he does have a point

[DBflash21]

he does have a point

It's like saying, I'm need to buy a 20K car, I have 15K, what should I do? by the way I'll have 20K next month, any suggestions?

[RMBros]

This guy has a pretty good rep, but some say he's more about training to the Combine than actual training:

http://www.defrancostraining.com/

You'll have to explore the site a little to see any of his training stuff - I think the articles link will take you to some of it.

Any kind of sled dragging, plyo, or agility drill is going to do you some good.

There are way too many for me to detail, I'm afraid you'll have to do your own leg/search work.

You're in Cali - do some beach sprints and dune climbs for speed and see if that doesn't help.

Overspeed training down a 3% grade is supposed to help also - basically, just a downhill sprint, but no more than 3% grade, or you start to hit the wrong angle.

With speed like yours, the trick is to focus on getting up to your top speed faster, not getting faster over all - if that makes sense.

Getting a good start is also vital, so I might approach a track coach and work on non-block takeoffs. A good track coach could also probably teach you some form tricks that will shave some time off.

Basically, 40 speed is just a tool ranking players that you haven't seen play. It doesn't always carry over to padded speed and it certainly has little to do with running a route, making tackles, or avoiding tackles.

You probably haven't been focused on just developing sprint speed in football practice, so I'd try to get the folks to shell out a bit for some personal training from a track coach or a guy like deFranco.

Be aware that you're trying to use the system to your best advantage and you're sorta training for the test, rather than training for the sport.