slowest 40 time...

D

DanW1

0
I joined up for the weight training class at school this year and im pretty average i guess (not to weak, not strong enough though)

Anyways... at the end of each semester we have maxouts which include Bench, Squat, Power Clean, Max # of Dips, Max # of Pull Ups, and Vertical Jump, then we divide the # by our weight (think it's called power index or something...) but my coach finishes up by making us run the 40 time once or twice then racing whoever is in our time bracket.

Problem is, at 5'9" 168 lbs, my first 40 time was 5.9... then i got down to 5.7 on my second sprint. Now I would've been fine with that if, out of a class of 20+ students, I was faster than more than one person, the 250+lb 6'7" C from the football team who ran a 6.1.

Well... long story short, I ran slow as a snail, hurt my ego, and been trying to improve it to no avail...
Need some help please.
 
I would recomend keep lifting. invest some time in HIIT training(wich is located on this forum), and do some reading online about proper sprinting form.If you're really seriouse you can look into getting somone who specializes in this area, but it sounds like you just want to get your time to average.
 
DanW1 said:
I joined up for the weight training class at school this year and im pretty average i guess (not to weak, not strong enough though)

Anyways... at the end of each semester we have maxouts which include Bench, Squat, Power Clean, Max # of Dips, Max # of Pull Ups, and Vertical Jump, then we divide the # by our weight (think it's called power index or something...) but my coach finishes up by making us run the 40 time once or twice then racing whoever is in our time bracket.

Problem is, at 5'9" 168 lbs, my first 40 time was 5.9... then i got down to 5.7 on my second sprint. Now I would've been fine with that if, out of a class of 20+ students, I was faster than more than one person, the 250+lb 6'7" C from the football team who ran a 6.1.

Well... long story short, I ran slow as a snail, hurt my ego, and been trying to improve it to no avail...
Need some help please.
Click to expand...

You need 3 things for speed
1.) Stride Frequency
2.) Stride Length
3.) Aerobic Endurance.

Go to Athletes.com and read some articles on speed. I can't tell you all of it here; that would take forever.

Some Exercises
Technique: A's, B's, Butt Kickers, Arm Swings, Skips
Top End Speed: Do 3-4 40 yard dashes
Agility: Shuttle Runs
Explosiveness: Do 3-4 20 yard dashes
Aeriobic Endurance: Do 3-4 80 yard dashes

Also look into plyometrics on the website I pointed out. Good luck with everything! I'm trying to improve my speed also. Since the begginning of the year I have gone from a 5.6 to a 5.3
 
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