okay well first off i bet a bunch of people on this board lie b/c everyone seems to put up nfl speeds but for the guys who really run the 40 yard dash fast here is my question:
were you already pretty fast without any training and just got faster
or
were you average, but got pretty fast after doing olympic lifts and other weight training exercises to make you fast.
the reason i ask is b/c right now i am average speed but i am wondering if i have the genetics to be fast if i start training to be fast.
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02-13-2006, 09:28 PM #1
Question for all you guys that run fast 40 yard dashes (4.7 and faster)
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02-13-2006, 10:36 PM #2
Dude, I will tell you exactly how I got my 40 time down.
First off, I am 21 now, and I played college soccer my freshman year. My sophomore year in high school I tore my ACL, etc. I also did it again my freshman year of college, which is why I no longer play.
In high school, I kicked for football, played soccer, and ran track. I never ran the 40 before I tore my knee the first time, but when I recovered from surgery and began running, I ran a 4.84. I was depressed as hell. So I began doing plyometric workouts, running wind sprints uphills, doing olympic lifting, and lots and lots of box jumps and jumping rope. Through all of this, by my senior year I was down to a 4.55 40.
Over the summer, I got really serious because I was determined to play D1 soccer, so I worked out even harder, and stuck to nutritious food, and cut out all alcohol, etc. By the beginning of my freshman year, right before our first game, I ran a 4.37, which was the third fastest on the team. Granted this is a stopwatch time, my official laser time was a 4.48, which is still pretty respectable. Anyway, if you do all of those exercises I listed, you will get faster. It doesn't matter how you do them or what order you do them in, make sure you make progress, and change the order/reps around about every 6 weeks or so. Good luck with your training bro.6'0, 190 lbs.
Bench: 315
Squat:445
Clean: 305
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02-13-2006, 10:37 PM #3
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02-14-2006, 01:02 PM #4
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02-14-2006, 01:04 PM #5
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02-14-2006, 01:10 PM #6
- Join Date: Jan 2006
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Originally Posted by hardwork08
olympic lifts such as clean pulls, snatch pulls, power cleans and squat jumps are good as well.
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02-14-2006, 01:26 PM #7
I run a 4.65 ht (I timed 4.47 a couple weeks back, but unless I run that again a couple times, I am going on the assumption that it was faulty timing, and I think it defenitly was)
Anyway, I was slightly above average (4.8-9ish) and then got into strength training and was much, much faster within about five months. My 100m also went down a full second almost.
Plain squatting did me very well for this initial speed leap.
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02-14-2006, 01:28 PM #8
ahh man i can tell you how to do it
first off i thought i was an average speed but everyone says im fast so i guess i was always fast
ok alot will start saying this is a lie but trust me its not,this is one of my speical training i do ok
i dont want alot of people knowing what i do so im not gonna say how and stuff sorry
* strength dosnt matter when running ok?
* well just run and never stop untill you past it and keep running
* workout hams and quads not for mass for endurence and you will be ok and do what that other guy said about poly its good too and yea i really run a 4.5 i got a video but you cant see me too much lol im do one agian later today maybe if its a good weather
http://forum.bodybuilding.com/showthread.php?t=672793
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02-14-2006, 02:04 PM #9Originally Posted by RavensFan2k3
However, you cannot do just those and expect to get faster. You need to do plyometric and cardio exercises to take advantage of your newfound explosiveness.6'0, 190 lbs.
Bench: 315
Squat:445
Clean: 305
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02-14-2006, 02:05 PM #10
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02-14-2006, 02:30 PM #11Originally Posted by deltaforce
And I run a 4.68 hand-timed 40 which a Coach who actually has experience timing people for their 40's. I was running with his sons and I guess I clocked in at a 4.68 and to be totally honest, I was always pretty quick and fast my whole life.. In the Phillipenes I ran around till my aunt called me in for dinner, everyday and I realized I have fast twitch fibers because I have a High 1 Rep max but I can only rep 75% of my 1RM for only 4-6 which means im Fast Twitch dominant. And after football season I timed my 40 was clocked in at a 5.36 (mess-up) and a week later I re-timed and clocked in at 4.72.. But that was a while ago, now with Olympic Weight-Lifting and Sprinting on off-days I felt like I've become more explosive and faster..
I've been doing PowerCleans, I dunno which is better.. That or Hang Cleans.. But anyways, I can tell they've helped, now I have to incorporate some Plyo's in there and Im BOUND to get faster.. Don't listen to Deltaforce, he just speaks out of his a** and you will not gain any valuable information from the kid..Gandolf Swag.
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02-14-2006, 02:47 PM #12
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02-14-2006, 02:59 PM #13
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02-14-2006, 03:00 PM #14
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02-14-2006, 03:07 PM #15
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02-14-2006, 03:13 PM #16
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02-14-2006, 03:15 PM #17
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02-14-2006, 03:38 PM #18
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02-14-2006, 03:41 PM #19
Any thread that has delta in it is gonna turn into a flame party. But ahng Clean comes from the floor which is extra work on your posterior chain. don't listen to him. Strengthing your legs in the squat is applying force to the ground which is what you do when running. So not training them could cause them to weaken lessening the force you can apply to the ground making you slower. Basically squat, DL, Olympic lifts, Lunges, plyos, hills, flexibility, and form are the keys to lowering your 40. Its a long list but if you are consitent you will love your results.
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02-14-2006, 03:42 PM #20
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02-14-2006, 03:55 PM #21
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02-14-2006, 04:01 PM #22
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02-14-2006, 04:20 PM #23Originally Posted by deltaforce
BTW - how in the world did you come up with 48" as your goal for a vertical? I think you should have a look at some of the records out of Nebraska's Strength and Conditioning program for the 40 as well as the vertical. http://www.huskers.com/ViewArticle.d...0&ATCLID=28377
You will be the fastest ever to train at that fairly prestigious D1 facility and you will OWN the best all sport vertical by a huge margin. All before going to college.Last edited by Madcow2; 02-14-2006 at 04:29 PM.
Training Theory, Info, and Starr/Pendlay 5x5 Info:
http://www.geocities.com/elitemadcow1
Direct Table of Contents:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
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02-14-2006, 04:56 PM #24Originally Posted by RavensFan2k3
I forget the details what he said defenitly had alot of backing to it.
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02-14-2006, 05:03 PM #25
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02-14-2006, 05:06 PM #26
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02-14-2006, 05:08 PM #27
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02-14-2006, 05:22 PM #28Originally Posted by RavensFan2k3
http://images.google.com/imgres?imgu...3Doff%26sa%3DN
Kinda like that.. But my knees are a little bent, I guess I should go over the Hang Clean form before tryin them out again..
EDIT** - It didnt go right to the pic.. But scroll down and you'll see a pic of a guy doin a Hang-Clean..Gandolf Swag.
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02-14-2006, 05:44 PM #29
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02-14-2006, 06:25 PM #30
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