TD1 Minute: 40-Yard Dash Training Program, Weeks 1-2

Start preparing for the 40-yard dash with the part of a full 40 workout schedule from D1 National Training Director Kurt Hester.

40-Yard Start
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. In this installment, Hester provides a full training program for the 40-Yard Dash. For more information on the TD1 Challenge, visit thedominant1.com.

Our last installment featured a weekly breakdown of the 40-Yard Dash training schedule. Here, we provide the first two weeks of a 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 1 - Speed

Monday

  • Warm-Up Blocks 1-6

Contrast Sequence - repeat 6 times

  • Post-Workout Stretch

Tuesday

  • Warm-Up Blocks 1-6
  • Sprints - 10x100 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 - 3x10 yards (75%)
  • Resisted Sprints - 4x20 yards with 2 minutes rest
  • Push-Up Starts - 4x20 yards with 2 minutes rest
  • In & Outs - 3x60 yards (75%) with 3 minutes ret
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Thursday

  • Warm-Up Blocks 1-6
  • Sprints - 3x100 with 3-4 minutes rest
  • Rest 8 minutes
  • Sprints - 3x100 with 3-4 minutes rest
  • Rest 8 minutes
  • Sprints - 3x100 with 3-4 minutes rest
  • Barefoot Jog on Grass - 3 laps
  • Post-Workout Stretch

Friday

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

Week 1 - Strength

Monday

  • Incline Bench - 1x5 (60%), 1x3 (70%), 3x3 (80%)
  • Weighted Pull-Up - 3x3
  • Weighted Arm Action - 3x20 seconds
  • Rollouts - 2x5
  • Kettlebell Sit-Up and Reach - 2x15 each arm

Tuesday

  • Hurdle mobility

Bar Warm-Up

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 (65%)
  • DB Squat Jumps - 1x5
  • Incline Bench - 1x5 (60%), 5x2 (75%)
  • Weighted Arm Action - 3x20 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%), 3x3 (80%)
  • 3-Board Bench - 1x5 (60%), 4x3 (85%)
  • Kettlebell Swings - 2x15
  • Bulgarian Split-Squat - 3x3 (30%) each leg
  • Single-Leg Hip Thrust - 3x3 (50%) each leg
  • Weighted Arm Action - 3x20 seconds
  • Kettlebell Sit-Up and Reach - 1x10 each arm
  • Rollouts - 1x10
  • Woodchoppers - 1x10 each way

Week 2 - Speed

Monday

  • Warm-Up Blocks 1-6

Contrast Sequence - repeat 6 times

  • Single-Leg Bosu Balance - 1x25 seconds each leg
  • Rest 90 seconds
  • Sumo Deadlift - 1x2 (83%)
  • Rest 4 minutes
  • Flying 40 - 1x40 yards (85%)
  • Rest 4 minutes
  • Kettlebell Swing Jumps - 4x10 yards
  • Post-Workout Stretch

Tuesday

  • Warm-Up Blocks 1-6
  • Sprints - 12x100 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 - 3x10 yards (75%)
  • Resisted Sprints - 5x20 yards with 2 minutes rest
  • Push-Up Starts - 5x20 yards with 2 minutes rest
  • In & Outs - 3x60 yards (75%) with 3 minutes ret
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Thursday

  • Warm-Up Blocks 1-6
  • Sprints - 3x100 with 3-4 minutes rest
  • Rest 8 minutes
  • Sprints - 3x100 with 3-4 minutes rest
  • Rest 8 minutes
  • Sprints - 3x100 with 3-4 minutes rest
  • Rest 8 minutes
  • Sprints - 3x100 with 3-4 minutes rest
  • Barefoot Jog on Grass - 3 laps
  • Post-Workout Stretch

Friday

  • Warm-Up Blocks 1-6
  • 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
  • 12" Hurdle Jumps - 4x6 hurdles with 2 minutes rest
  • Heavy Sled Push - 5x10 yards with 2 minutes rest
  • Barefoot Jog on Grass - 2 laps
  • Post-Workout Stretch

Week 2 - Strength

Monday

  • Incline Bench - 1x5 (60%), 6x1 (75%)
  • Weighted Pull-Up - 2x5
  • Weighted Arm Action - 3x25 seconds
  • Rollouts - 1x10
  • Kettlebell Sit-Up and Reach - 1x10 each arm

Tuesday

  • Hurdle mobility

Bar Warm-Up

  • Behind-the-Neck Press - 2x5
  • Back Squat- 2x5
  • Overhead Squat- 2x5
  • Goodmornings- 2x5
  • Hang Clean - 3x3 (50%)
  • Sumo Deadlift - 2x5 (65%)
  • Box Jumps - 1x5
  • Push Press - 2x5 (55%)
  • Hanging Pike - 2x5

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 - 23x3 (80%)
  • DB Squat Jumps - 1x5
  • Incline Bench - 1x5 (60%), 3x3 (80%)
  • 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%), 3x3 (83%)
  • 3-Board Bench - 1x5 (60%), 5x2 (90%)
  • Kettlebell Swings - 2x15
  • Bulgarian Split-Squat - 3x3 (33%) each leg
  • Single-Leg Hip Thrust - 3x3 (53%) each leg
  • Weighted Arm Action - 3x25 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:

Perfect 40-Yard Dash Technique
40-Yard Dash Training Program
40-Yard Dash Training Focal Points
40-Yard Dash Training Schedule and Guidelines


Photo Credit: Getty Images // Thinkstock

Topics: STRETCHING | 40-YARD DASH | SPEED WORKOUTS | WORKOUTS | TRAINING SCHEDULE | BAREFOOT