TD1 Minute: 40-Yard Dash Training Program, Weeks 3-4

STACK Expert Kurt Hester delivers the second part of his 40-Yard Dash training program.

Sumo Deadlift
In this TD1 Minute series, Kurt Hester, National Training Director for D1 Sports Training and a driving force behind The Dominant One Challenge, offers instructional tips on how to master your training and dominate your sport. Here, Hester provides another installment of his series on a full training program for the 40-Yard Dash. For more information on the TD1 Challenge, visit thedominant1.com.

Our last installment featured weeks one and two of the 40-Yard Dash training schedule. Here, we provide the third and fourth weeks of the six-week workout program you can use to drop your 40 time.

Note: Consult 40-Yard Dash Training Schedule and Guidelines for warm-up block workouts.

Week 3 - Speed

Monday

  • Warm-Up Blocks 1-6
  • Contrast sequence - repeat 6 times
  • Single-Leg Bosu Balance - 1x30 seconds each leg
  • Rest 90 seconds
  • Sumo Deadlift - 1x2 (88%)
  • Rest 4 minutes
  • Flying 40 - 1x40 yards (90%)
  • Rest 4 minutes
  • Kettlebell Swing Jump - 4x10 yards
  • Post-Workout Stretch

Tuesday

  • Warm-Up Blocks 1-6
  • Sprints - 15x100 yards with 15 seconds rest
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Wednesday

  • Warm-Up Blocks 1-5, 7
  • 1st, 2nd and 3rd Phase Starts - 2x10 yards (75%)
  • Contrast sequence - Repeat 4 times
  • Resisted Sprints - 1x20 yards with 2 minutes rest
  • Single-Leg to Double-Leg Jumps- 1x15 yards with 2 minutes rest
  • Double-Knee Start Sprint - 1x20 yards with 2 minutes rest
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Thursday

  • Warm-Up Blocks 1-6
  • Sprints - 5x60 yards with 30 seconds rest
  • Rest 4 minutes
  • Sprints - 5x60 yards with 30 seconds rest
  • Rest 4 minutes
  • Sprints - 5x60 yards with 30 seconds rest
  • Barefoot Jog on Grass - 3 laps
  • Post-Workout Stretch

Friday

  • Warm-Up Blocks 1-5, 7
  • 1st, 2nd, and 3rd Phase Starts - 3x10 yards (75%)
  • Hill Sprints - 5x20 yards with 2 minutes rest
  • Push-Up Starts - 5x20 yards with 2 minutes rest
  • 18" Hurdle Jumps - 4x6 hurdles with 2 minutes rest
  • Heavy Sled Push - 6x10 yards with 2 minutes rest
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Week 3 - Strength

Monday

  • Incline Bench - 5x2 (60%)
  • Weighted Pull-Up - 2x5
  • Weighted Arm Action - 3x25 seconds
  • Rollouts - 1x10
  • Kettlebell Sit-Up and Reach - 1x10 each arm

Tuesday

Wednesday

  • Hurdle mobility
  • Bar Warm-Up
  • Behind-the-Neck Press - 2x5
  • Back Squat- 2x5
  • Overhead Squat- 2x5
  • Goodmornings- 2x5
  • Hang Clean - 1x3 (60%), 6x1 (80%)
  • Sumo Deadlift - 2x5 (75%)
  • DB Squat Jumps - 1x5
  • Incline Bench - 1x5 (60%), 6x1 (75%)
  • Weighted Arm Action - 3x25 seconds
  • Rollouts - 2x5
  • Woodchoppers - 2x5 each way

Thursday

Rest

Friday

Rest

Saturday

  • Hurdle mobility
  • Bar Warm-Up
  • Behind-the-Neck Press - 2x5
  • Back Squat- 2x5
  • Overhead Squat- 2x5
  • Goodmornings- 2x5
  • Power Clean - 1x3 (55%), 1x1 (70%), 3x3 (80%)
  • 3-Board Bench - 1x5 (60%), 4x3 (88%)
  • Kettlebell Swings - 2x20
  • Bulgarian Split-Squat - 3x3 (35%) each leg
  • Single-Leg Hip Thrust - 3x3 (55%) each leg
  • Weighted Arm Action - 3x25 seconds
  • Kettlebell Sit-Up and Reach - 2x5 each arm
  • Rollouts - 2x5
  • Woodchoppers - 2x5 each way

Week 4 - Speed

Monday

  • Warm-Up Block 1-6
  • Contrast sequence - repeat 6 times
  • Single-Leg Bosu Balance - 1x20 seconds each leg
  • Rest 90 seconds
  • Sumo Deadlift - 1x2 (80%)
  • Rest 4 minutes
  • Flying 40 - 1x40 yards (90%)
  • Rest 4 minutes
  • Speed Bounds - 4x20 yards with 3 minutes rest
  • Post-Workout Stretch

Tuesday

  • Warm-Up Blocks 1-6
  • Sprints - 12x80 yards with 12 seconds rest
  • Barefoot Jog on Grass - 3 laps
  • Post-Workout Stretch

Wednesday

  • Warm-Up Blocks 1-5, 7
  • 1st, 2nd and 3rd Phase Starts - 2x10 yards (75%)
  • Contrast sequence - Repeat 5 times
  • Resisted Sprints - 1x20 yards with 2 minutes rest
  • Single-Leg to Double-Leg Jump - 1x15 yards with 2 minutes rest
  • Double-Knee Start Sprint - 1x20 yards with 2 minutes rest
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Thursday

  • Warm-Up Blocks 1-6
  • Sprints - 8x40 yards with 20 seconds rest
  • Rest 6 minutes
  • Sprints - 8x40 yards with 20 seconds rest
  • Barefoot Jog on Grass - 3 laps
  • Post-Workout Stretch

Friday

  • Warm-Up Blocks 1-5, 7
  • Seated Box Jumps - 2x5
  • 3rd Phase Starts - 3x15 yards (75%)
  • Heavy Sled Push - 6x10 yards with 2 minutes rest
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Week 4 - Strength

Monday

  • Incline Bench - 1x5 (65%), 3x3 (83%)
  • Weighted Pull-Up - 3x3
  • Weighted Arm Action - 4x15 seconds
  • Rollouts - 3x5
  • Kettlebell Sit-Up and Reach - 3x5 each arm

Tuesday

  • Hurdle mobility
  • Bar Warm-Up
  • Behind-the-Neck Press - 2x5
  • Back Squat- 2x5
  • Overhead Squat- 2x5
  • Goodmornings- 2x5
  • Hang Clean - 5x2 (75%)
  • Sumo Deadlift - 2x5 (70%)
  • Box Jumps - 1x5
  • Push Press - 1x3 (60%), 1x3 (70%), 3x3 (80%)
  • Hanging Pike - 1x15

Wednesday

  • Hurdle mobility
  • Bar Warm-Up
  • Behind-the-Neck Press - 2x5
  • Back Squat- 2x5
  • Overhead Squat- 2x5
  • Goodmornings- 2x5
  • Hang Clean - 3x3 (60%)
  • Sumo Deadlift - 3x3 (80%)
  • DB Squat Jumps - 1x5
  • Incline Bench - 1x5 (60%), 3x3 (75%)
  • Weighted Arm Action - 4x15 seconds
  • Rollouts - 2x5
  • Woodchoppers - 2x5 each way

Thursday

Rest

Friday

Rest

Saturday

  • Hurdle mobility
  • Bar Warm-Up
  • Behind-the-Neck Press - 2x5
  • Back Squat- 2x5
  • Overhead Squat- 2x5
  • Goodmornings- 2x5
  • Power Clean - 1x3 (55%), 1x1 (70%), 3x3 (83%)
  • 3-Board Bench - 1x5 (60%), 3x2 (90%)
  • Kettlebell Swings - 2x5
  • Bulgarian Split-Squat - 3x3 (38%) each leg
  • Single-Leg Hip Thrust - 3x3 (60%) each leg
  • Weighted Arm Action - 4x15 seconds
  • Kettlebell Sit-Up and Reach - 2x5 each arm
  • Rollouts - 2x5
  • Woodchoppers - 2x5 each way

Stay tuned for the final weeks of the 40-Yard Dash training program. Catch up with previous articles in the series:

Photo: Bodybuilding.com


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Topics: STRETCHING | 40-YARD DASH | BOX JUMP | WORKOUTS | MOBILITY | BENCH | CLEAN | PRESS | SPRINT | SWING | KETTLEBELL | TRAINING SCHEDULE | BAREFOOT | KETTLEBELL SWING