i once heard michael johnson talk about the 40yd bc he came down to the img and he said the shorter the race the easier it is to train for which is soo ture.. u dont have to worried about the reaction time bc its on ur own movement the start tech is very big..
Q: How many days a week should I run if I want to improve my 40-yard dash time? I live on the east coast and now that the weather is getting warmer, I???m ready to hit the track and get fast!
A: Here???s the deal. The shorter the distance of the race, the less often you have to run to improve upon it. Since the 40 is a very short race, it relies heavily on strength, power and technique. After you are properly coached on the intricacies and technique of the race, the majority of your training should take place in the weight room. I found that after around 6-8 sessions of running forties and practicing technique, the biggest limiting factor in an athlete???s speed is his/her strength, flexibility and/or body composition.
A great example of this is Boston College linebacker Vinny Ciurciu. Vinny has been a client of mine for the past 4 years. Over the years he has run endless 10-yard sprints and 40-yard dashes. He knows the technique to the 40-yard dash better than most qualified speed & strength coaches. This is why leading into the biggest 40-yard dash of his life (at his Pro Day on March 26th) his training focused primarily on strength/explosive power training, flexibility and proper nutrition. He lifted weights and incorporated intense flexibility training on an average of 4 days a week, ran on an average of 1-2 days a week and followed a diet of lean proteins, essential fatty acids and low-glycemic carbohydrates. Exercises of primary importance were dynamic box squats with bands, trap bar deadlifts from a podium with chains, barbell reverse lunges and reverse hyperextensions. During flexibility training sessions the hip flexors, gluteals and hamstrings were given top priority.
After all was said and done, Vinny ran an official 4.43-second