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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Evan Longoria's Hitting Drills
Views: 9,798,285
Dwight Howard Stays in the Gym All Night
Views: 3,974,807
Why You Should Never Doubt Colin Kaepernick
Views: 17,701,022

Featured Videos

Dwight Howard Ab Workout Views: 62,465
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,719
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,311
Dwight Howard Stays in the Gym All Night
Views: 3,974,807
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,173,968

Load More
More Cool Stuff You'll Like

The Secret to Tom Brady's Newfound Speed

3 Speed Training Essentials You Must Develop to Get Faster

ZSeries 10-Minute Workouts: Track Sprints

4 Powerful Band Agility Drills

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

How to Improve Your Basketball Quickness in 5 Minutes

Skipping Drills: The Missing Link From Your Speed Workouts

How to Safely Decelerate Faster

How to Train for Speed in Cold Weather

Rev Up Your Sprint Training With These Complexes

Acceleration Drills to Increase Speed

Stability Training Can Improve Your Agility and Range of Motion

10 Reasons Why You're Not Getting Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

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

ZSeries 10-Minute Workouts: The Treadmill Challenge

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

Speed Plyometrics to Help You Run Faster

Burn Your Competition with This Sprint Workout

5 Ways to Spice Up Your Ladder Drills

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

The Off-Season Baseball Speed and Agility Workout Program

3 Speed Workouts to Improve Your Top-End Sprints

Get Faster With the Ultimate Stair Workout

8 Speed Workout Tips to Get Faster

Improve Your Footwork to Improve Football Agility

3 Biggest Myths About Soccer Speed

Build Sprint Speed Like an Olympian

Linear Speed Drills to Improve Athleticism

12-Week Off-Season Baseball Speed Workout

3 Box Drills That Develop True Game Speed

Build Game-Breaking Speed With This Exercise

Sprint Faster With Speed Demons

Get the Most Out of Foam Rolling

Build Strength for Baseball and Softball Speed

Improve Your Football 40 Time During the Season

The 5 Elements of a Successful Speed Training Program

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

How to Build First-Step Quickness for Baseball and Softball

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: Multidirectional Run

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Improve Your Baseball Speed With This On-Field Workout

5 Weight Room Speed Exercises You're Not Doing

STACK Challenge: 300-Yard Shuttle

Lengthen Your Stride for Maximum Speed

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

8 Positions to Lower Your 40-Yard-Dash Time