What to do to drop 40 time

**Squatman51** · 10-22-2006, 08:25 PM

What is there to do to increase 40 speed...right now im working on my starts and form, but what drills can you do.. just plain old sprints?

right now im 255 and my best time yesterday was 4.94 my goal is to get to break into the 4.6's, 4.69 would be awesome im going to drop down to around 230-240 also

**buckeyefootball4** · 10-22-2006, 11:17 PM

Originally Posted by Squatman51

What is there to do to increase 40 speed...right now im working on my starts and form, but what drills can you do.. just plain old sprints?

right now im 255 and my best time yesterday was 4.94 my goal is to get to break into the 4.6's, 4.69 would be awesome im going to drop down to around 230-240 also

i think you could do a 7 week gpp program, develop fitness and acc
week 1: 3 days of hill work 10-20-30
week 2: 3 days hills 40's
week 3: 3 days hills 40's increase vol this week
week 4: 3 days hills 40 increase vol this week
week 5: 2 days of hills 40's decrease vol this week/ one day of flat speed work

week 6: 1 day hills 40's/2 days flat speed
week 7: 3 days flat speed

all speed and weights do on mwf/tthsat do tempo and general strength circuits to develop fitness. since u r already a big guy keep ur weights very simple: a sample t/th/sat workout may be warmup/20x110 with 30sec rest in 17-20 sec/hurdle mobility drills. all work done on these days should be btw 60-70% effort

mon:
pc
bsq
bp
rdl
1 arm row
core 300 reps

wed:
jerk
hc
snatch dl
speed bp
chinups
core 300 reps

fri:
ps
fsq
bp rep work
glut ham
rows
core 300

**Squatman51** · 10-23-2006, 08:42 AM

sweet workout i like the mon,wed,fri workout escpecially.... i will follow something like that but i may do a 4 day instead of a 3 day and add an extra snatch day in there or something

**Squatman51** · 10-23-2006, 08:47 AM

hey buckeye i will do this routine like this for about 8 weeks....how do you think i should do the percentages for the workouts?

**buckeyefootball4** · 10-23-2006, 11:25 AM

Originally Posted by Squatman51

sweet workout i like the mon,wed,fri workout escpecially.... i will follow something like that but i may do a 4 day instead of a 3 day and add an extra snatch day in there or something

if u gonna do the workout u cant be changing stuff its for a reason, all cns work is done on mwf and tthsat are active recovery, if u lift 4 days then u will have 4 cns. follow the program it work, i know first hand.

for the lifts u could do something like:
3-7 weeks of 6-12 reps AA phase
3 week strength block:
6x3x80
6x2x85
6x2x90-95
2 week unload
3x3x75
3x3x80
then start another 3 week strength block

also the tthsat workouts are very important dont skip them, u can start out with 2x5x110's and >.

**Squatman51** · 10-23-2006, 12:31 PM

ok that is true 4 day could lead me to overtrain....ill stick with 3 days...i have a PL meet in Nov. so i plan to get this started after that is over

**Squatman51** · 10-23-2006, 12:38 PM

and im still a little confused on what to do on tuesday,thurs,sat....i think you meant Dont skip those workouts but these should be my running days correct? and should i do weights on those days with 60-70%??? and i am confused what you mean by this
"also the tthsat workouts are very important do skip them, u can start out with 2x5x110's and >."

thanks for the help by the way

**buckeyefootball4** · 10-23-2006, 01:00 PM

Originally Posted by Squatman51

ok that is true 4 day could lead me to overtrain....ill stick with 3 days...i have a PL meet in Nov. so i plan to get this started after that is over

kool let me know how things go, im in my seventh week on the program great results.

**buckeyefootball4** · 10-23-2006, 01:03 PM

Originally Posted by Squatman51

and im still a little confused on what to do on tuesday,thurs,sat....i think you meant Dont skip those workouts but these should be my running days correct? and should i do weights on those days with 60-70%??? and i am confused what you mean by this
"also the tthsat workouts are very important do skip them, u can start out with 2x5x110's and >."

thanks for the help by the way

on t/th/sat u will only run on those days or you could do med ball circuit/jump circuits/weight circuits: see below for a weight circuit:

Circuits:

Circuit A:
Leg curls
twist lunges
good mornings
bent rows
lat pd bh
dips
bh sh press
leg ext
twist situps
hang leg lifts
russ twist
Bull Shit time 5-10min

Circuit B:
single leg curl
sdl
good mornings
bent row
lat pd fr
bh press
single leg ext
weight ball crunch
hang leg lift side
russ twist
weighted v up
Bull Shit time 5-10min

like i said earlier:
warmup 20-30min
2 sets x 5 reps x 110's 60-70% of ur best time rest 30sec.. u should be able to finish just as fast as u started.
hurdle mobility drills
core 500 reps
strecth

**Squatman51** · 10-23-2006, 03:13 PM

ok i gotcha now... yeah ill be doing this program and let you know how it goes...

one more question...why do you want to run at 60-70% of your best

**buckeyefootball4** · 10-23-2006, 03:40 PM

Originally Posted by Squatman51

ok i gotcha now... yeah ill be doing this program and let you know how it goes...

one more question...why do you want to run at 60-70% of your best

bc the focus of the workout is recovery u r either going high or low no in between stuff.

benefits of tempo running CF
maintain aerobic shape
develop running rhythm
calf strength
maintain leaness and low %bw

**Squatman51** · 12-09-2006, 10:54 PM

im 2 weeks into you workout buckeye it going well ive improved alot in just 2 weeks mostly from muscle memory but its still an effective program thanks for the help