I play football at the WR position and would like to improve my 5-10-20 and 40 mt dash as much as possible because I am tested on it. Can someone give me a field program(8-12 wekks Preseason) to do, because I have just been reading and reading and I am lost.
Sprint-program
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Participant
yep its gonna be 1000 bucks.. lol
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Participant
Look around the forum there are plenty of examples to help you. Otherwise it will cost you money. Sometimes I'll post training plans, but I believe the best the way to go is read some stuff in the forums and go find a coach (track preferably) that will help you. You better interview the coach so you don't end up training for races beyond 200m from you what gather in this forum.
Ask about doing technical work, Agility/Mobility, and their particular philosophy. If they just make you and run fast everyday they are probably not the right coach.
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Participant
this should help,,
https://www.bodybuilding.com/fun/ss14.htm
and lots of weights:
mon: speed
barbell warmup
power clean
hsnatch
clean pull
power jerk
stepups
hypers
coretue:' agility and mobility
bsq
fsq
bp
incline
glutham
lat circuit
coreThur: speed
barbellwarmup
power snatch
hang clean
snatch pull
spilt jerk
lunges
rdl
corefri: agility mobility
bsq
glutham
rev hypers
bench press
close grip
arm circuit
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Participant
He could probably add a 3rd day of hard training near the end of his mesocycles. However, that is why I think you need a coach there to watch, I think feedback is the most crucial element to improvement, variation, and changing the programs design when it is needed. My seasonal plan has 2-3 hard and medium hard days in the competitive season mainly because of 2 competitions per week, however when I get to that point in my season I may deviate from my plan.
Also, too much focus on weights shifts your focus away from speed and power into strength and size. 2 Days per week in the weight room should be enough.
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Participant
He could probably add a 3rd day of hard training near the end of his mesocycles. However, that is why I think you need a coach there to watch, I think feedback is the most crucial element to improvement, variation, and changing the programs design when it is needed. My seasonal plan has 2-3 hard and medium hard days in the competitive season mainly because of 2 competitions per week, however when I get to that point in my season I may deviate from my plan.
Also, too much focus on weights shifts your focus away from speed and power into strength and size. 2 Days per week in the weight room should be enough.
remember hes training for football not track, he dont have to lift 4 i really would perfer 3 but when i played college we lift 4most times but 3 the last half of the summer before camp started..
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Participant
I understand that, but the bigger you get the slower you get as a football player and the less agility you have as well. I really don't like 4 day routines unless you are lifting competively, even then I see a lot of research pointing towards 2 days per week or if you have a third that it is primer workout at the end of the week for sports other than weightlifting. I used to go 4-5 d/w on legs and the recovery period after a month would be almost another month. Granted I was strong, but at the same time I was dead for 4-5 weeks at a time, lack of power being the biggest problem I'd go from. I think there is a time for it, but only as part of an overload. If he does things right his body will adapt over time to the specific body type needed to perform.
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Participant
theres many ways to skin a cat, but the outline i just gave is the same outline that usc,lsu,tenn,miami uses and those teams are not slow, you have to have balance thats all..
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Participant
Yes, there are many ways to skin a cat. However, if his focus is improved speed and acceleration that should be the focus of his work. While what you say is also true, the workloads, progressions, and overload are all monitored at those universities.
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Participant
Yes, there are many ways to skin a cat. However, if his focus is improved speed and acceleration that should be the focus of his work. While what you say is also true, the workloads, progressions, and overload are all monitored at those universities.
yes i agree with you, but the 40yd dash is very easy to train bc it is mostly strength and acc.
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Participant
I think its a bit more complicated than that. Technically speaking, 40yd dash is probably one of most complicated things to train. Reaction time, coordination, balance, postural alignment are some of the things that must be trained. If it was so easy we'd have a million kids each year running 4.4 – 4.5 in HS football.
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Participant
I forgot to add firing order as well.
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Participant
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!
Chris
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
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Participant
Q: Joe,
I???m an 8th grader who didn???t make weight for football this year. I???m not fat. I just grew taller this year and put on weight. I love football and I???m going to dedicate this entire year to training. I have a chance to be the starting running back next year for the high school varsity. I???ve been lifting with my dad 3 times a week, but I need to get faster also. How many days a week should I start running? I???m also not flexible at all. Should I stretch every day? Thanks for your help. I love this website. I look forward to coming home from school every Friday and checking out the new info.Robby
A: : Robby,
You sound like a dedicated kid. I???m assuming you???re also a good athlete, considering you might be starting on the varsity as a freshman. You seem to be on the right track. A proper strength-training program is of utmost importance for you at this point. Check out my article, ???Why is Strength Training Important for Athletes???? in the articles section of this website. You will learn that strength training will help you with a lot more than just strength!I???d love to help you out. When I was your age, I was doing the same things you are. My life revolved around football and I was training with my dad as well. So here???s my advice with regards to speed-training guidelines:
If you are lifting 3 days a week, I would recommend only running 2 days per week. I???m assuming that you will probably get tested in the 40-yard dash during your high school football camp. This is (unfortunately) how most high school coaches measure speed. My advice to you would be to keep your sprinting distances shorter than 40 yards during this time of year. The only time you have to exceed this distance is about 4-6 weeks before you go to camp. At this point, anything over that distance isn???t a speed session; it???s an endurance session. And there???s no need to build speed endurance before you have built any speed! Always start your speed sessions with a dynamic warm-up and then work on your football stance and start, 10 & 20 yard sprints and explosive lateral movements. You can split these things up over the 2 speed workouts. And get strong in the weight room!
Also, spend at least 20 minutes working on flexibility 3X a week. Top priority should be given to your hip flexors, gluteals, hamstrings, adductors and quads. After a couple of weeks, bump the flexibility up to 5X a week. Remember that in order to become more flexible, you must TRAIN for flexibility! So take it seriously.
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Participant
You're confusing what an athlete percieves as difficult compared to what a coach knows is difficult to coach and train. Everything in short sprints is dependent upon the start, there are many things besides force application that affect the outcome, and a lot of them affect the application of force beyond. I would say posture and mechanics are the most difficult things to coach in acceleration.
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