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
- 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%)
- Box Jumps - 1x5
- Push Press - 3x3 (60%)
- 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 - 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:
- Perfect 40-Yard Dash Technique
- 40-Yard Dash Training Program
- 40-Yard Dash Training Focal Points
- 40-Yard Dash Training Schedule and Guidelines
- 40-Yard Dash Training Program Weeks 3-4
Photo: Bodybuilding.com
Photo Credit: Getty Images // Thinkstock
