Strength training along with trying to improve my 40 yard dash

[the.gladiator1987]

I was wondering about strength training for size/strength but at the same time training for the 40yd dash.

Basically I got till next summer to be faster, but I want to get bigger as well. My 40yard dash is probably a 4.79, 4.8 right now. I want at least a 4.6. Im fast and I know I could probably do it if i corrected my first ten yards and started working on my explosiveness. My vertical jump also sucks, 26 inches lol but I can touch rim off one leg @ 5'9"

So anyway Im doing a 5x5 right now, but ill be changing to a 1x week split soon for my cycle. After that I was thinking about doing a whole body routine with some running? How do I incorporate speed training with my size/strength training? Should I include hang cleans/power cleans/jump squats? If so, on what days? What days would I do speed drills and jumpropes, sprints, etc?

Heres what I got:

Week 1
Monday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips

Tuesday: 20yd sprints x 10 squat jumps x 5 10 box jumps x 5 1min jump rope x 5 1min highknees x 5 1min side jumps x 5

Wednesday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups

Thursday: 30minutes uphill running 50yd sprints x 5 100yd sprints x 5 50yd weighted sprints x 5

Friday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips


Week 2
Monday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups

Tuesday: 20yd sprints x 10 squat jumps x 5 10 box jumps x 5 1min jump rope x 5 1min highknees x 5 1min side jumps x 5

Wednesday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips

Thursday: 30minutes uphill running 50yd sprints x 5 100yd sprints x 5 50yd weighted sprints x 5

Friday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups

 

[the.gladiator1987]

bump for some responses from some athletes with experience?

 

[needmassnow]

I was running 4.59 with no training, normal weight lifting routine. One day I met Dominique Foxworth at a combine at University of Maryland (this was before he was in the NFL), and he showed me a few tricks to running, like keeping your head down and raising it gradually, opening your hands so your fingers are straight, and relaxing your facial muscles while you sprint. I shit you not, it took 2-3 tries, but once I was able to do all of the things he was telling me properly, I ran a 4.45. That's with no additional weight lifting or training.

 

[the.gladiator1987]

I was running 4.59 with no training, normal weight lifting routine. One day I met Dominique Foxworth at a combine at University of Maryland (this was before he was in the NFL), and he showed me a few tricks to running, like keeping your head down and raising it gradually, opening your hands so your fingers are straight, and relaxing your facial muscles while you sprint. I shit you not, it took 2-3 tries, but once I was able to do all of the things he was telling me properly, I ran a 4.45. That's with no additional weight lifting or training.

Damn! I bet I could run a 4.6 with all those little tips and tricks added up from start to finish.

How about my routine?

 

[75th]

Whats worked for me in the past was focusing on more of the "explosive" exercises. Try working in some hang cleans or power cleans (or even power snatches) into your routine.

ETA I just noticed you have hang cleans in there.

 

[timtim]

I was running 4.59 with no training, normal weight lifting routine. One day I met Dominique Foxworth at a combine at University of Maryland (this was before he was in the NFL), and he showed me a few tricks to running, like keeping your head down and raising it gradually, opening your hands so your fingers are straight, and relaxing your facial muscles while you sprint. I shit you not, it took 2-3 tries, but once I was able to do all of the things he was telling me properly, I ran a 4.45. That's with no additional weight lifting or training.

i used to do alot of those high school football recruit combines. did you run electric finger pad timing or stop watch?

 

[the.gladiator1987]

bump

 

[mwm5]

plyos and explosive movements...even though u're gaining muscle weight, weight will hender u overall. like jumping, speed has a ton to do with a person's anatomy/genetics. i never worked out when i was a collegiate athlete and most of the guys on my team(s) didn't either. practice practice

 

[the.gladiator1987]

bump

Im about to start another 5x5 since it worked so great! But i want to incorporate some running/box jumps/jump squats/jumprope. Would this be a better routine?

Day 1: Upper
Day 2: Lower
Day 3: Running/Plyo
Day 4: Upper
Day 5: Lower
Day 6: OFF
Day 7: OFF
Repeat

 

[future]

You dont listen do you?

 

[the.gladiator1987]

You dont listen do you?

How?

Im just asking because I just realized there was a 4-day split 5x5. I want the 5x5 as well as speed/plyo work. I know in my last thread it said it would be hard but youre squatting 3x a week, here its only 2x and I have 2 days rest from wednesday(plyo) to fridays leg workout.

 

[future]

You are gonna over train most likely. I would devote 3 days to lifting. 2-3 days for speed work, plyos and flexibility....and stop making threads on the same topic.

 

[the.gladiator1987]

You are gonna over train most likely. I would devote 3 days to lifting. 2-3 days for speed work, plyos and flexibility....and stop making threads on the same topic.

haha I know ill stop just confused when to add plyos thats all

 

[artificialaspirations]

bump

Im about to start another 5x5 since it worked so great! But i want to incorporate some running/box jumps/jump squats/jumprope. Would this be a better routine?

Day 1: Upper
Day 2: Lower
Day 3: Running/Plyo
Day 4: Upper
Day 5: Lower
Day 6: OFF
Day 7: OFF
Repeat

no good. lift every other day with your off days being for various types of cardio/plyo activities like you mentioned and stretching.

I was thinking sled pulls or weighted vests may help you accelerate your body weight faster as well. Keep in mind the sled pulls will burn you out so you may need to make an adjustment like

lift
off
lift
off
lift
off
sleds
off
lift
off

or something of the like...

stop over thinking it man. You are responding better to the 5x5 than anyone I've ever seen and thats cause you are following it and have the genetics for weightlifting...natty no less and still making gains which tells me you have HUGE potential in the sport.

Also, if football doesn't pan out you could join the powerlifting team.