Other Things To Note

Try to avoid a lot of extra running, and long distance runs. Also avoid putting on a lot of fat, and eating unhealthy.

Things to Remember when preparing for a contest:

Warm up prior to your 40 sprint
Make sure you have plenty of carbs and protein pre and post workout.
Try to avoid any heavy leg lifting a week before although you may want to have one light leg session 3-4 days before your 40 day.

What kind of improvements can you expect?

This depends on your body, current time, etc. It is really hard to say, however if you are currently an "average" athlete, you can expect to increase your 40 time in as little as 4 weeks just by correcting your form. I'd say with good training and good genetics you could lower it a full second in a year.

Any special equipment?

I do not believe in any equipment increasing speed. The only thing I would support is a Speed Ladder. It is not vital, and really wouldn't fit into the routine I laid out.

Bonus:

Times vary from athlete to athlete, and position to position. I'd be happy with a time in these ranges:
Junior High Athlete- 4.9-5.3
High School Athlete- 4.5-4.7
College- 4.4-4.6

My time is 4.7 ish coming from 5.6. I improved my time by correcting form, increasing my stride and working on explosiveness. I believe that with hard work and dedication the program I have laid out will help you reach your max potential. Good Luck reaching your goal, and please be sure to stretch out prior to running.

References

Here is the link to all the Westside information used in this article, however my split is modified and varies some from the split he lays out. So if you wanted to see his actual split it is in this link.

2nd Place - Twin (Tie)

4.5 Seconds of Fame

I've been running in intervals of 40 yards since i was 12 and playing pee-wee football. It was necessary then, it's necessary now. Speed and acceleration is the first thing college recruits look for.

It's measured on tracks, on field, and on court. Its the equivalent of the bench press in football and vertical jump in basketball. Wherever and however, if you plan to excel in sports you will most likely test in the 40 yard dash. Below are plenty of exercises, methods, and advice for lowering you 40 time.

What Type Of Weightlifting Workout Program Should You Follow To Improve Your Sprinting Speed?

There are plenty exercises that will lower your forty time. I'll give you all base lifts you need and a couple other auxiliary lifts you can use to get that qualifying 40.

Cleans
This lift is for improving your acceleration off the starting line. Many coaches and trainers agree this is the most important lift to lower your forty. if completed properly the clean will work your back and hip flexors which will make a huge difference in your explosion off the line. It will also put stress on your shoulders which will assist in your arm pump. 3-5 sets... don't do more than 5 cleans in a set

Squat
This lift will build the foundation for the legs. Working your quads, hamstrings, glutes and your lower back, squats is one of the most recommended lifts for improving your speed. 3-5 sets

Deadlift
Another lift great for improving your explosion off the line. 3-5 sets

Front Squat
This lift will help increase your stride and maintain speed. 3-5 sets

Lunges
his lift will help you maintain your speed throughout the dash. These should be done with a barbell across the back, Do all reps on one leg before alternating. 2-4 sets

Hamstring Curls
Hamstrings are usually are forgotten and are very important in running. You don't want to go real heavy on these. 2-4 sets

Weighted decline Sit ups
To build a foundation to run on. Abs are very important and frequently forgotten in training for running. 3-5 sets

Calf Raises
Do these with a medium weight and in a swift but controlled manner.3-5 sets

Jump Squats
Awesome lift used by many colleges to improve speed and jumping ability. These can be done with 5-10 pound plates or dumbbells in each hand. Hold a squat position for 2-5 seconds while holding weights in each hand then explode up high as you can for ten reps. Then drop the weights and do the same for 10, pick up the weight and repeat once more for one set. 3-4 sets

You can make your own workout, but all lifts above except jump squats should be rested at least a day, preferably two, before attempting again.

2-3 days a week is ideal.

What Type Of Running Workouts Should You Do?

Of course a good way to improve your running is to run. Here are a couple of workouts that will lower your 40. Note that stretching should be done before and after running and plyometrics. Also relax during both running and plyometric exercises.
10 yard sprints. Focus on first step and acceleration. 3-5 sets
40 yards sprints. 4-6 sets
Flying 50. Jog 10 yards and sprint for 40. 4-5 sets
Arm Pumps. Done sitting down. 30-45 seconds for 3-5 sets
100 yard sprints. Will help improve top speed. 3-5 sets
Bear Crawls-100 yard for 3-5 sets
Falling forward sprints. Position feet and fall forward and sprint out for 10 yards. 3-5 sets
Stadiums- 6-8 sets

Plyometrics

These should be done on grass and 2-3 times a week...perform on balls of feet

High Knees- Aim for 40-60 a set. 4 sets
Broad Jumps- Aim for 3-5 a jump. 20 -30 yards a set- 3-6 sets
Kick Butt- 20 yards for 3-5 sets
Scissor Kick Lunges- Done standing in place. 15 jump for 3-5 sets
Foot Fire- for 10 - 20 yard. 3-5 sets
Heel Walks for 20 yards. 3-8 sets
Walking Lunges for 50 yards.3-8 sets
Skips for distance for 50 yards 3-5 sets

Bounding for 50 yards. Good for stride. Pretend your jumping over puddles. Get good stretch on every jump 3-5 sets
backward bounding for 50. 3-5 sets

Is There Any Type Of Special Equipment You Can Use?

There's plenty of paraphernalia made for running. Here are a couple that will help your 40:

Bands-
Requires a partner. You and your partner strap up at opposite ends of the band. Stand behind each other the distance of the band. The person in front should sprint out hard while the person in back waits until the stretch is too much and follows. This gives resistance to the person in front and helps stride for the person in back.

Ankle Weights-
These can work your Achilles tendon and recruit fast twitch fibers if done with running workouts. Don't do during plyometrics and be cautious while wearing them.

Jump Ropes-
Can be done with some plyometrics and running workouts.

Weight on a Rope.-
Another form of resistance. Can be performed on a beach.

Calf Shoes-
These are the shoes with a pump in front to keep you off you heels. These can also be worn during running workout and will strengthen your Achilles heel and ankle.

Are There Any Supplements That Will Help?

Before supplements you should make sure your eating habits are healthy. Every athlete doesn't have to eat like a bodybuilder. Just make good choices on what you eat. That being said there are plenty of supplements that will help you in your quest to lower your 40. Heres a couple:

Protein-
Must have supplement. Helps recovery and strength progress.

Joint Relief-
Keep your knees and ankles in good condition for running.

Multi Vitamin-
Also a must have. Make sure your body gets everything it needs for physical progress.

Amino Acids-
Many on the market. help with recovery and upkeep of muscles

Are There Any Special Starting Or Running Techniques That People Can Use To Improve Their Time?

Form is very important in running and can shave hundredths off your 40 yard dash. Here are a couple of tips:

Create a starting stance that's comfortable for you. It should have the potential for you to come out low. Find a stance that comfortable to you and explode out of it. Don't stand up out of it as this creates bad habits.

Find your first step leg. Stand feet together and have a friend slightly push you from behind. Whichever foot you land on should be the leg that's in the back of your stance.

Try not to stutter step out of your stance on the start.

Make sure you run on the balls of your feet to include calves in your foot strike and increase length in stride.

Hold your breathe in your stance and let it out in your explosion out.

Come out of your stance low.

Don't let your arms cross your body as this is wasted energy and lowers speed. Try to pump straight ahead.

Take powerful but relaxed foot strikes.

Finish through the line. Alot of runners come up short of line adding time to their run.

Stretch frequently-
Not only does this help prevent injury but it will make you faster.

Are There Any Activities That You Should Avoid That Could Actually Slow You Down?

Endurance activities such as jogging or long swimming will slow you down on your sprints. These long endurance activities recruit more slow twitch fibers which are good for long distance and cardio, but is not what we want as sprinters.

Long Distance Activities Can Slow Down Your Sprinting Speed.
Click To Enlarge.

What Type Of Improvement Can You Expect In Four Weeks? Twelve Weeks? One Year?

The improvement of your 40 yard dash can depend on factors such as age and expierience. Anyhow give it at least 4 weeks before expecting results. Some people can see results within the first week.

Ideal results are .05 to .1 a month. Don't get discouraged thinking that's not enough. A tenth of a second can make or break your dreams. Of course you will eventually come to your natural plateau and progress will be slower but this doesn't mean you can't get faster as even Olympic runners are always getting faster.

Bonus Question:
What is a good 40 time for a junior high athlete? For a high school athlete? For a college athlete? What is your 40 time?

These times are based on electronic timing on a track as opposed to hand timing. Electronic times are more accurate and as of result the time will be higher. Electronic timing can add .05 to .15 to your 40. Also keep in mind track times will be a little faster than on a field.
Junior High-
Your athletes in junior high will run around 5.6 to 5.4 Your elite kids will run 5.4 to 5 flat

High School-
Your athletes in high school will run around 5 flat to 4.7 Your elite will run from 4.7 to 4.5

College/ pro-
The time range is lower considering the athleticism in college and the pros. 4.6 to 4.4. Your rare elite will run 4.4 to 4.3

I'm a senior in a Florida High School and I run an electronic 4.4 on track.

3rd Place - bigcalves

How Can You Improve Your 40 Time?

In the fitness world everyone asks what your bench is. On the track world every asks what your 40 and 100 time is. This brings us to our next goal. Increasing the highly sought after achievements for each individual event.

There are tons of bench press exercises and how to increase your bench in 'x' amount of time. Our goal in this article will be to increase your 40 time and get faster and stronger legs. By having a good 40 time, you might have a chance in your event. I will show you specific workout for your legs and your whole body to increase your 40 time.

Stronger legs are important to your 40 time, but also your routine for running and practicing will be important too. In bodybuilding all you need is weights, but in track, especially the 40 requires a different approach. You will need to work on your body in the gym, and practice running on the track. It's way harder, and dedication will help. I will show you routines for working out in the gym, specific leg workout and also running exercises that condition you. By doing this, you will get the fastest time you can at the 40. So buckle up your belts, and get ready for a faster 40 time.

Our goal will be to increase your 40 time. Workouts will be intense, running practices hard. Would that be it? Well, if you want to run track at your local high school, yeah. You can stop reading now and go hang out somewhere else. If you want a fast 40 time, that will require dedication and hard work with awesome results, continue reading.

Even though we have workout and running practices, don't forget nutrition and recovery time. People seem to forget how important to your body these factors are. Without good nutrition forget making it anywhere. Also without good recovery time, you can forget about gaining muscle and strength on your legs. So make sure to rest for 8-9 hours per night. No more than 9 and no less than 8. You need your HGH to be kicking during the night to build explosive power in your body for that 40 event. So make sure to get your set and to eat good. What's good? Well we will discuss nutrition in depth in this article too. So keep reading and you will be on your way to an incredible 40 time.

Weight Training

Weightlifting is important to any athlete. Especially bodybuilders and track starts. Without weight training, your muscles will be average size, and any other person on the track with bigger muscles will have more power and domination. So weight training is a must for track. Even though thousands of athletes flock to the weight room, not everyone knows what they are doing. Benching and curling 2-3 times a week will not improve your 40 time. I guarantee it.

You need a routine that should be effective and give your more power and explosiveness. Don't pick your routine from the magazines, since the routines are hard on your body and build for bodybuilders/gym rats. Don't expect to have results from these routines. You need a specific routine customized to your goal, and in this case a faster 40 time.

Our focus is not building muscle, but speed and explosion. Sure muscle will come, but don't expect to be the next bodybuilding champ. We are not looking to bulk 15-25 lbs because that will actually slow you down. We are looking for explosive muscles, that will deliver speed and power. So logically, our training will be different. Like I said, we are not looking to build a perfect body so exercises will be focused on the main groups that provide explosiveness and power.

Legs will be the main muscle group, while back and arms will be secondary. This is not the routine for you if you are trying to build a big chest. Chest will be done or even skipped in sacrifice to our other important muscle groups. You will go into the weight room 3 times a week, because the other 3 you will be out on the track busy with running practices. You will have 1 day off to take a rest and enjoy life. Our reps will stay low, so we can focus on power and explosiveness. Remember that quads, hamstrings, and calves are the most important muscles for the 40.

Weight Training Routine

Monday- See Running Routine

Tuesday- Weight Training
Legs
Squats- 10, 8, 4, 4
Leg Press- 10, 6, 6, 4
Lunges- 8, 8, 8, 6
Ham Curls- 12, 10, 8, 6

Click Here For A Printable Log Of Tuesday.

Wednesday- See Running Routine

Thursday- Weight Training
Back
Pull Ups- 8, 8, 6
DeadLifts- 8, 8
DB Rows- 10, 10 ,10
PowerCleans(exposive movements) 6, 6, 4

Click Here For A Printable Log Of Thursday.

Friday- See Running Routine

Saturday- Weight Training
Arms/Shoulders
Curls- 8, 8, 6, 4
Tri Pushdowns- 8, 8, 6, 4
Preacher Curls- 4, 4, 4
French Press- 6, 6, 6
Military Press- 12, 10, 6, 6

Click Here For A Printable Log Of Saturday.

Sunday- OFF

Running & Plyometrics

Since you are running the 40 you will need to practice sprints. Your muscles need to get used to the pressure and speed they need in that 5 seconds or less. So running for hours will not help you on the 40. Practice on the 40's and 100's for a faster time. Remember that you need explosion. That's our goal here. Explosive power, because in those 5 seconds you will not be able to have time to adjust your speed. Only the fastest survive and that's what you need. So remember, no running long distances but running for short, intense moments will build up strength and power. Here is a routine that will help you run.

Remember that you already have a weight training routine designed. Plug this routine into your weight training routine for success at the 40 event. Remember that the routine is not made to get you big and bulked up. You are looking at the wrong sport if that's your desire. Your goal is speed. That's all. Speed and explosion to get a good time. Always leave 1 day off in your training schedule since it relaxes you physically and mentally and you feel much better the following day to begin your training all over.

Running Routine

MON- Springs-
Spring until you can't anymore and jog for 30-60 seconds and repeat. 15-25 minutes

TUE- See Weight Training Routine

WED- Same as MON

THUR- See Weigh Training Routine

FRI- Same as MON

SAT- See Weight Training Routine

SUN- OFF

Plyometrics

Plyometrics is a word that not everyone has heard. People know the exercises but are not sure what the general name is. Plyometrics have been done for a long time. They involve jumping, bounding and hopping exercises and have been used in various ways to enhance athletic performance. That way you get more muscle power, strength and explosion.

In the 40 event, athletes can benefit a great deal because it will give them more power and elasticity, which will help you get faster. In that 5 seconds you don't have time to get up to speed. You need the speed at the start. So by doing plyometrics your muscle will get better elasticity and that's like a rubber band. You pull it and when you release, it springs back fast with amazing power. That's the same thing we are trying to create to get a faster 40 time.

Here we have a few lower body plyometrics that condition the most important muscles for the 40.

Drop Jumping
You get on a box and drop, not jump down. After that you jump up to the next box. Make a small line of 4-6 boxes and practice it. It will provide excellent conditioning to the hamstrings, quads and calves.

Also be sure to have a set of a few jumps. Focus on quality rather than quantity. Our goal is to gain power and speed, not endurance because everyone's body can handle 5 seconds of sprinting, our goal is power.

Medicine Ball
This is done for the upper body. Get a 5-10lb medicine ball and a spotter. Get the spotter to drop it on your chest and as soon as you catch it, throw it back at him. Get about 10-15 reps on it and about 2-3 sets.

	Take Your Medicine: Medicine Ball Training! Catching and throwing of medicine balls, or jelly balls, are used to develop arm and upper body speed, strength, and balance. [ Click here to learn more. ]

You can include these exercises in your weight training routine that I provided. Also make sure to warm up, because if you are using heavier weight, you can get injured or pull a muscle.

Nutrition & Supplements

Nutrition
In today's world coaches are uneducated. Most people don't know the way to a good nutrition plan. If you want a fast time you will need to get all the factors that effect it and put them in check. Weights, running, practice, rest, nutrition, supplements... all of these factors, when done perfectly, produce world class athletes. Sure you may not be then next Micheal Johnson, but you will get fast.

Most people complain about genetics and how that slows them down. The fact is that they are uneducated and ignorant. They don't know their left from right in the track world. Good nutrition is the key to reaching your goals. Ask any professional athlete and you will hear it from them. Nutrition will be in the top 3 things that made them a success. Now there are carbs, proteins and fats.

Carbs are made for energy. They come in variety of things. Potatoes, rice, pasta and fruits are all carbs. Carbs will produce energy and get stored in your muscle cell as glycogen and will be used later on. That's why most athletes do a carb-loading and that helps them get more out of their energy that's stored in their muscle.

Carb-loading might not be so good, since it's a short event, but we want the fastest time. I highly recommend carb-loading for your 40 event. Next on the chart is protein. Protein rebuilds cells so you do need it. With all the training you will have, you will need it more than the average Joe. You will need 1.5-2 grams per each lb. of body weight. So if you weigh 100lbs, you will get 150-200 grams of protein per day.

Protein is found in meats, beans, and fish. Fats are the last main macronutrient that you will need to know. Fats are good for you. Now there is bad and good fat. Saturated fats are bad, while unsaturated, Poly and Mono, are good for you. 20% of your calories should come from good, high quality fat. Fat helps burn fat, and it's an important macronutrient in your body.

Supplements

Supplements can always give you an extra boost and that might be what you just need to overcome a plateau and becoming faster. By using supplements you will have an advantage over your body providing it with extra stuff so it overcomes. Using supplements is not only a smart idea but a must in getting an extra boost. It will help and you will feel good.

Bodybuilding.com has an excellent store, filled with wonderful supplements to help your goals at very affordable prices and I highly recommend buying from them. Out of the thousand of useful supplements I will show the 5 most common and useful ones. Here are a few supplements that will help you get faster and more explosive:

Creatine
Creatine is a wonderful supplement. It almost doubles ATP energy stores which are responsible for energy and short term movements of muscles, or during a heavy workout. By having extra ATP, you will be able to lift more, and last longer than people with normal creatine levels in them. Creatine is all natural and used by thousands of athletes worldwide.

Whey Protein
Whey protein is a must. It's protein that is easily dissolved in the blood stream. It's a must for after a workout and any other time you need protein in you, fast! With normal diets, most people don't get enough protein and by supplementing with whey protein you are increasing your protein and helping your body build up. It's a must in the fitness lifestyle.

Multi Vitamin
In today's diets we don't get enough vitamins and minerals. You simply cannot supplement all your needs with food, so multi vitamins are extremely needed. Even people that don't workout use them, imagine how important they are to athletes, especially when looking to overcome a plateau.

Glutamine
Glutamine is a very popular supplement. It is an amino acid that prevents muscle loss and helps recovery. Good for when bulking and a must for cutting. It can give you a boost with recovery and that can 'push' you through your plateau. It is a must to have and it is completely natural and used by thousands of athletes worldwide.

Fat Burner
Fat burners are not magic pills that burn fat. They are filled with ingredients that 'wake up' the metabolism and make it faster. That will result in burning more calories and then fat loss. If you are cutting and stuck and not losing body fat, then consider using a fat burner. >From personal experience I can say that they work, and especially when in a plateau they can help a lot.

Additional Tips

Remember to avoid running or any vigorous activities before an event. That way you will use up your glycogen stores, and by the time the event comes your will not do good. Remember not to do squats or any other workout 2-3 days before the race. It's not good since it will make you more tired and slower and that's the last thing we want.

I would recommend sleeping. Sleep for 1-4 hours around 2 hours before the meet. Then wake up, have some carbs and protein and get ready for that race. Give yourself time to warm up and don't be shy or afraid to do some stretching exercise and small running/sprinting warm ups.

A good improvement over time is possible with hard work and dedication. Don't expect any magical results in the first 4 weeks. Maybe lowering your time but .1 will be great. After 12 weeks it would be nice to lower .1-.3 from your time and even then it would be done with hard work.

After 1 year of keeping a strict routine and having discipline you can lower it by .1-.5. Just don't expect anything magical. Plus if you are already doing 4.7 don't think that in one year you will do 4.2. It doesn't work that way, otherwise people will be doing that in 2 seconds. Just remember to work hard, push yourself, and maintain discipline and it should all work out.

Bonus Question
What is a good 40 time for a junior high athlete? For a high school athlete? For a college athlete? What is your 40 time?

Everyone is different. Different body types, genetics, height, weight, built. So everyone has a different time. For someone in High School I would say a 5.00 - 5.2 is good. As for someone more advanced would be 4.45. As you go in college, things get fast, and people can do 4.33 and better. But don't give up if your time is bad. Rome wasn't build in a day. Just relax, take a deep breath and get ready for a long journey. A journey that will get you fast.

Well, this is it. Remember to eat healthy, exercise and your goals will be met. There is no reason why you can't be the next track superstar. Believe in yourself and don't let go of your dream.

Good Luck!

3rd Place - dragontraining

Simply, the 40 yard dash of today's world can get you almost anywhere in a d-1 college or even into the NFL. We are starting to realize that. Here is what you need to become a king at the 40 yard dash.

How To Be Successful At the 40 Yard Dash

There's three things that you need to have to be successful at the 40 yard dash

Heart-
If you don't have heart and mentality you certainly will not achieve your goal. It's not supplements that make the player it's the heart and the mind of the player, sure supplements can make you a better athlete but it truly comes down to what's inside of you not on the outside.

Training-
You must have free time to train, I recommend training 5 days a week. You will never get your achieved time if you don't have time planned out to practice.

Time-
You must tell yourself that these things take time, you're not going to go from a 5.9 to a 4.4 overnight after practicing, you must tell yourself that it takes time to reach your dreams. Anything is possible if you try.

Ok, Now that I told you the three things that are first needed to run the 40 here are the physical things you want.

Supplements

I am not a big fan of supplements but if you wish...

• Creatine-
  Creatine is an excellent product. It will make you faster and have more power. Bodybuilding.com is where I would shop, (no I am not kissing up) It's just that they have very low prices and you can really get some steals on there.

• Lipo6-
  I put Lipo down because I have tried this product for its energy... and BOY did I get energy. I ran .2 faster when taking 2 pills before my workout and I got explosive energy which is highly needed for a 40.

Running & Lifting

Now that you got that information down I will tell you what you need to do running and weight lifting wise. I will make this very easy so it can be read by younger fellas (yea I feel ya guys I know coaches are tuff on the 40).

Lifting:

Squats-
5 sets of 10... Keep it at a low weight and go down slowly then explode up so you really get that workout.

Trap Bar-
3 sets of 8... Very good for the 40, Do around 75% of your max and flip the bar over backwards and grab it the other way for more resistance.

Leg Press-
5 sets of 10... Excellent exercise for the 40. Do around 85% of your max.

Standing Calf Raises-
5 sets of 20... I love this, it's very good for your explosion in the 40, take about 35lb dumbbells and stand on your tippy toes and come back down, you really feel it.

Cardio

Bleachers-
This is highly recommended it will really build up your endurance and legs for your 40.

40 and 100 yard sprints-
Hey, haven't you ever noticed if you ran the 40 over and over again that you will be used to it and if you run constant 100's that the 40 will seem like nothing to you? Do around 5 sets of each.

Jump-rope-
Jump-rope is an extremely good cardio, its good for your legs and builds up to your explosion.

Skipping and Butt kicker drills-
These are very good drills to keep your blood pumping and get you coordinated, recommended for warm-up purposes.

Equipment

Yes, There is one "special" equipment that I would use for the 40 and yes it's torture but it will give you amazing results for the 40 yard dash. It's the sled! The Sled is an excellent device that will surely give you a lower 40.


You can do different drills with it like run with it behind your back for 100 yards, (Warning: Do not sprint; it will give you an injury) Do 40 yard walks with it, It can be very useful.

Techniques

There aren't many techniques that you can do, but what I do recommend is this.

Think about something you hate, something that really PISSES YOU OFF! Get down in your 40 stance left hand on the ground and bend now raise your hand slowly up taking in a VERY PISSED OFF deep breath and REMEMBER your left foot is behind your right foot but not far because if it is far than your just gaining yardage you'll be running a 41 or 42 yard dash ha ha.

Ok above is when you get set, that's really all people tell you in articles but I will tell you what to do IN the 40 yard dash because, HELL everything counts right?

10- Keep your head down and look down on the ground, rise up about the 20. HOLD your breath.

20- You should just be getting out of the slant of your body and be rising up let your air out through your NOSE not your mouth.

30-You should be looking up and getting ready for the big finish

40- Race right into the finish line in, and envision your girlfriend or someone you love being beat-up and you want to help them, Charge right in there and save them! Do not, I repeat, do not leap into the finish line, you will loose .1 or 2 seconds; it does not make you get there faster trust me!

Also, When you start off do not go back and fourth run straight! Don't waddle you'll just loose precious time.

Negative Activities

The only bad activities that could hurt you is eating bad and not being true to yourself.

Avoid, Skateboarding it could really damage your legs and such it will affect your body a lot. Eat healthy you wont get anywhere if you don't eat right. I am not going to sit here and tell you a great diet cause that's bull, just look at the food pyramid and always remember this quote "Whatever the mind of man can conceive and believe, it can achieve."

Before The Big Dash

Wear under-armour or something tight and spandex, where white because you'll be much cooler, black and dark colors will slow you down. I recommend getting these sneakers Nike Men's Air Zoom Vick's. You can find them on www.eastbay.com keyword: Vick (on the site.)

Also eat a good meal and get good nights rest, you'll be energized for tomorrow. Try eating something light like a banana and some cheerio's with some Gatorade.

Improvement

You can expect improvement at any time given time. If you work your hardest and train like I said I will tell you, you will achieve your goals... Believe in yourself bro!

Bonus Question:
What is a good 40 time for a junior high athlete? For a high school athlete? For a college athlete? What is your 40 time?

Junior High Athlete
5.2 and below

High School Athlete
4.8 and below

College Athlete
4.6 and below

My 40 time
Priceless, ha ha just kidding I run a 4.5.

I want to tell you guys I wish you the best and I hope you achieve your dreams e-mail me at any time at protossmatt@yahoo.com guys!

P.S All Exercises can be found at Bodybuilding.com

What Other People Think?

BigRyan56

Strength training is a great way to improve your forty time. The main exercises you should concentrate on if you wanna improve your forty are Squats, Cleans, Snatch, etc...
[ Full Post ]

hardtrainer25

I will first start this by dispelling the notion that speed cannot be learned...
[ Full Post ]

Aaron Legall

One concept I believe in is the concept of specific adaptation to imposed demand. In other words your body can only get better at what you train it to do.
[ Full Post ]

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