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
- Single-Leg Bosu Balance - 1x20 seconds each leg
- Rest 90 seconds
- Sumo Deadlift - 1x2 (80%)
- Rest 4 minutes
- Flying 40 - 1x40 yards (85%)
- Rest 4 minutes
- 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
- Behind-the-Neck Press - 2x5
- Back Squat- 2x5
- Overhead Squat- 2x5
- Goodmornings- 2x5
- Hang Clean - 1x3 (50%), 3x3 (75)
- Sumo Deadlift - 2x5 (60%)
- Box Jumps - 1x5
- Push Press - 3x3 (75%)
- 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 (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
