Strength Train to Get Faster | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Strength Train to Get Faster

May 9, 2013

Must See Speed Videos

“There are a lot of things you can do in the weight room to improve your 40 time,” says trainer Scot Prohaska. He recommends the following three moves. Each develops strength for the specific demands of the 40—overcoming inertia (the start), accelerating (the middle yards), and top-end speed (the finish). (Read 40-Yard Dash Tips From the Pros.) Perform only two of the three in a single workout.

For Overcoming Inertia: Snatch Grip Deadlifts

Snatch-Grip Deadlift

  • Stand with your feet slightly wider than hip-width apart and position a barbell over the laces of your shoes
  • Squat down and grasp the bar with a wider-than-shoulder-width overhand grip
  • Fully extend your elbows, stick your chest out and look straight ahead
  • Extend your hips, then your knees to stand up
  • Keep your back flat and core tight
  • Squeeze your glutes to complete the movement
  • Repeat the sequence in reverse to lower the bar to the ground
  • Repeat for the specified number of reps

Sets/Reps: 4-8x1-5

For Acceleration: Bulgarian Split Squats

Bulgarian Split-Squat

  • Stand in lunge or stride position with your back foot on a bench or box and a bar on your back
  • Bend your front knee to lower into a Lunge until your thigh is parallel to the ground
  • Keep your front knee behind your toes
  • Extend your hip and knee to drive up to the start position
  • Repeat for the specified number of reps
  • Perform set with your opposite leg

Sets/Reps: 3-4x4-8 each leg

For Top-End Speed: Barbell Jump Squats (With Light Weight)

Barbell Squat Jump

  • Place a barbell on your upper back
  • Bend your hips and knees to squat down
  • Forcefully extend your hips, knee and ankles to jump straight up
  • Land softly with your knees slightly bent and immediately sink down into a Squat, then explode back up
  • Repeat for the specified number of reps

Sets/Reps: 3-6x3-6. Use a light weight, about 30% of your max.

 

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

3 Speed Training Essentials You Must Develop to Get Faster

As in a previous article, The Venn Diagram of Sprinting, this article will focus on additional factors associated with speed development. Initially, we...

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

10 Reasons Why You're Not Getting Faster

4 Foot Speed Drills to Increase Speed and Agility

ZSeries 10-Minute Workouts: Multidirectional Run

5 Essential Cross Country Workouts Explained

4 Powerful Band Agility Drills

Improve Your Footwork to Improve Football Agility

3 Box Drills That Develop True Game Speed

Reactive Agility: The Next Big Thing in Speed Training

Get the Most Out of Foam Rolling

How to Safely Decelerate Faster

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Burn Your Competition with This Sprint Workout

2-Week Long-Distance Track Workout Training Plan

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Lengthen Your Stride for Maximum Speed

5 Ways to Spice Up Your Ladder Drills

3 Speed Workouts to Improve Your Top-End Sprints

Ditch the Sprints. Here's How to Build True Sports Speed

How to Train for Speed in Cold Weather

Rev Up Your Sprint Training With These Complexes

8 Positions to Lower Your 40-Yard-Dash Time

Build Game-Breaking Speed With This Exercise

Soccer Speed and Agility Drills for Women

Improve Your Football 40 Time During the Season

12-Week Off-Season Baseball Speed Workout

The Secret to Tom Brady's Newfound Speed

Make Quick and Powerful Cuts Like Adrian Peterson

Sprint Faster With Speed Demons

The 5 Elements of a Successful Speed Training Program

STACK Challenge: 300-Yard Shuttle

Speed Plyometrics to Help You Run Faster

ZSeries 10-Minute Workouts: Track Sprints

Build Strength for Baseball and Softball Speed

Get Faster With the Ultimate Stair Workout

Skipping Drills: The Missing Link From Your Speed Workouts

Stability Training Can Improve Your Agility and Range of Motion

Michael Johnson's Guide to a Faster 40

3 Simple Tips to Improve Your 40-Yard Dash

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Get Faster With 'The .10 Second Difference' From EXOS

How Sammy Watkins Built His Game-Breaking Speed

The Off-Season Baseball Speed and Agility Workout Program

Here's Why Andre Williams' Breakout Performance Was No Fluke

How to Improve Your Basketball Quickness in 5 Minutes

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Build First-Step Quickness for Baseball and Softball