hey think big. i have never used AS before ( but im bout to do my first cylce in a couple of weeks). But I ran a 4.40 in the 40. i have ran track since 5th grade. (i also ran a 10.8 in the 100 meters in high school)... and with my experience, i will have to agree with the guy from NY... work on plyos and form... to get your time down do this... 3 times a week, do plyos, and agility drills ( the 5-10-5 is good)... also do calf raises with heavy weight twice a week. and one of the most important things, get your quad the ham ration up (ratio of strength between your quads and hamstrings).. the gluts and hams are your "speed" muscles in sprinting, so they should be the primary target of your training. if u have super stong quads, and not strong hams, then u will run slow, .. just a fact. Do Hamstring curls 2-3 times a week. and like NY said, muscle memory will take over. on Ham curls take about 60% of your max and do "burn outs" and do every rep AS FAST AS U CAN!!! and remember to work your calves, they give u the EXPLOSIVE start that u need in the 40... also running DOWN hills help to get your turn-over faster... and one more thing, im no retard, u are wanting to get your 40 time better bcuz u are most likely a high school football player. And if u are still in High school, then u are too young to use AS. It will hinder your growth potential. wait till u are 20 years of age to start AS.

this is what my speed workouts consisted of during high school....works very well

Monday and Wed. - Plyos (jumping on and off small boxes {10-12 inch high} as fast as u can.. steppin on and off as fast as u can... the the jumpin and stepping drills at least 3 times a piece). Then go outside and do the 5-10-5 drill at least 4 times and as fast as u can, with no more than 20 sec rest between ... then hit the gym and do 3-4 sets of calve raises ( the weight should be fairly heavy and u should do the reps as FAST AS U CAN)

Tuesday and Thurs. - 3-4 sets of squats at 8 reps.( use about 60% of max, go ALL THE WAY DOWN, and go down slowly, when u reach the bottom, explode up AS FAST AS U CAN.) Next do hamstring curls, 3-4 sets (use about 60% of max and do a burn-out on each set, and do EVERY REP AS FAST AS U CAN)

Friday, do some easy joggin. this is do rid any lactic acid from your mucles.

Saturday. Sprints, about 95% almost full speed, * A good runner can control his running and knows when he is at 90% or 95% without goin all out...... get on the football field or track and run 60 yards. u will do 2 sets of 6 60 yards dashes ( run a 60, then another, untill u have done 6 of them, then take a break before you next set.) Take no more than 30 Seconds rest between each dash, and no more than 3 minutes between the sets.

This should help u out GREATLY. considering it is football season right now, u probly won't be able to do this program untill the off-season, but trust me it works. I used this routine during the summer months and it cuts your time down and gets u in shape for the upcoming season.

And a good thing to remember is that Strong Quads don't make u faster, strong hams/glutes do... So don't try to get super strong quads, as they will slow u down.. you're quad to ham ratio needs to be AT LEAST .7 (example, if a man's max on leg extensions is 200 lbs. and his max on hamstring curls is 140, then his ratio is .7 *or 70%*)

Peace, and good luck