Best 40 yard dash workouts?
- 03-19-2009, 01:23 PM
Best 40 yard dash workouts?
I currently lift legs once a week and do my sprints 3 times a week. Any successful recommendations to run different splits? Also any better results from parachute training, band workouts, or weighted running? Not sure which direction I want to go, but I need to cut about .2 off my 40 time.
- 03-19-2009, 07:19 PM
- 03-19-2009, 11:00 PM
parachute training is good for this, mostly short term.. do a schute 40 then run a non schute 40, should be slightly faster than what your used to
03-19-2009, 11:10 PM
03-24-2009, 12:51 PM
03-24-2009, 10:12 PM
In the gym, work on explosive power. Outside, as mentioned before, your best bet is probably to do a ton of sled work over varying distances. Also as mentioned, don't overlook flexibility. A better range of motion will optimize your running technique. You might even want to look into getting some ART done for ROM and injury prevention too.
03-24-2009, 10:33 PM
03-25-2009, 02:24 PM
03-26-2009, 03:18 PM
Pushing/pulling sleds or cars is good for conditioning and leg drive. Squats are shown to be highly correlated to sprint speed per research.
Technique is also an aspect you don't want to overlook. Form running is a big part of speed, and it helps to film yourself or have someone film you so you can correct inconsistencies. If you can manage, try having someone drive in front of you while holding a large mirror so you can watch yourself as you run and correct it immediately. This sounds extreme, and complicated...and it is. But if you're serious about it...it's worth it.
Power cleans, snatches are also great for explosion and hip power.
03-26-2009, 05:44 PM
I would avoid weighted running altogether. It throws your form off completely, and that stands for most every sport, not just running.
03-26-2009, 05:57 PM
03-26-2009, 09:38 PM
It serves a purpose...but like anything else...too much of it doesn't quite give you the same benefit.
It's like if you always do the same movement for your chest, or your back, or your shoulders. If all you ever do is bench press, pull downs, and lateral raises, you won't get nearly the same results as if you threw in some dumbell incline presses, flyes, rows, deadlifts, military presses, and shrugs.
By no means commit to only one mode of training, or one exercise...but don't neglect something that works either.
03-26-2009, 11:41 PM
03-27-2009, 11:24 AM
03-30-2009, 10:59 PM
But if you don't like that analogy...perhaps you can related treadmill running to actual running. Too much treadmill running is actually bad for the knees in average height individuals, because it requires people to run with their feet tight and narrow. Now, this doesn't imply that people run zig zag or sumo straddled or anything like that...it just causes people run more narrow and force their gait from what it normally is, which can cause musculoskeletal inconsistencies.
The principle, however, still applies, that if something has a purpose, use it within reason. While treadmills may cause damage if used too much, I wouldn't refrain from using one if it meant avoiding cardio in the rain.
03-31-2009, 09:59 PM
aside from training the technical aspect of the 40, emphasize working on the posterior chain, especially hamstrings which are often overlooked for the asthetics of quads...utilize uni-lateral exercises like split squats, lunges, step-ups etc. along with max effort compound movements like squat and deadlift variations. working hip flexors/abductors will help & core work is needed...get stronger first and u'll see results..for running stick w/ sprints, sled drags, prowler or plate pushes, hollow sprints, build-ups etc...remember to allow urself time2 recover
03-31-2009, 10:05 PM
03-31-2009, 10:40 PM
04-04-2009, 05:06 PM
04-04-2009, 05:59 PM
04-07-2009, 03:04 AM
I agree with whoever was saying not to do weighted sprints.. it really does change the way you stride and if sprinting is your primary concern i wouldn't utilize it..
squats and plyometrics both helped me substantially.. oh and whatever the machine is where you lean about 45 degrees forward and put your weight on your elbows/forearms and push backwards against resistance with both legs is something I really liked.. I have no clue what it's called and it's hard to describe (the only two i've ever seen is one in my home gym and one on the espn documentary about tomlinson's training haha).
04-07-2009, 05:27 PM
04-07-2009, 10:43 PM
Whatever you do, be sure to start off with a good warm-up (at least 10-15 minute jog) and dynamic stretching.
I recommend Plyometrics, explosive lifts (Clean & Jerk, Snatch), and sprints on a slight downhill slope to lengthen the stride. You will also want to do hip flexor exercises, and finish with long-held static stretches.
The problem with lack of speed usually lies in stride length, rather than leg strength.
04-07-2009, 10:47 PM
04-08-2009, 06:17 PM
04-10-2009, 02:32 PM
04-10-2009, 02:36 PM
04-17-2009, 07:05 PM
I agree with the above advice, but since it hasn't been mentioned, I thought I'd add the idea of working on your arm drive. Granted, it is not quite as important as working the primary movers of the lower body, but training them could give you an added edge.
The two exercises that I'd recommend are standing and seated arm swings (youtube examples below). The way that I was taught to use them was to progress through three speeds in a set: slow, medium, and fast. After you have gotten through this progession once, you can cycle through the speeds as you see fit. You can vary both the duration and the order until you are finished with the remainder of the set. I think about a 30 sec time frame would be enough for one set.
Here are a few helpful (albeit cheesy) demos:
YouTube - Standing Arm Action
YouTube - Seated Running Arms
04-17-2009, 07:06 PM
04-18-2009, 10:38 AM
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