Faster 40

Yo, i currently run in the low 4.6’s and i was wondeirng if there are any of you who run in the high 4.3’s to low 4.4’s. If so what was your time to start say when you were around maybe 16-17 years old? Also, what was your time after (best time ever) and how many years to lower it? ect. Any tips and hints of training and or easy ways to shave time greatly appriciated… I think i am capable of shaving off 2 tenths in the end…I’ve heard of using ankle weights when you sprint starting with 1.5 pound weights maybe?

What is this for? I know most people interested in the 40 are football players.In reality it does not mean much.Not many times do you run 40 yards in football.But you can start by just doing short sprints and lifting,since muscle will help you in the initial parts of it.I always hated the 40 because although I was one of the fastest players on my team,I only ran in the 4.6’s at best because I have a somewhat slow acceleration,so people who I could murder over 100 meters would beat me in the 40.Sorry,personal gripe here.

I know what you mean man. And yes this is for football because although the 40 is the most overrated test it is in fact the barrier between the elites and non elites, but i know this doesnt apply to ALL cases. and yeah it is a test of acceleration and top speed all in one. The guy with the fastest top speed doesnt always win the 40’s like you said but the 100 is a diff story. It has been proven that in football accelerating to your top speed appears to be the most deadly weapon. I don’t know if i need to increase my top speed which is around 20-21mph, or do i need to somehow increase my acceleration to my top speed all these questions any answers or feedback, thanks. I also do heavy lifting have a good strength foundation and i think there just needs to be something a little more for me to try…

Ankle Weights will mess up your knees.

SO what do you suggest? Some dude rumored in another fourm ankle weights brought him from a 4.49 to a 4.44 then to a 4.37 not too shabby results?

i ran a 4.45 when i was 16 and back when i was around 13/14 i was runnin 5.3. it took just flat out sprintin training. and yea, u should try videotaping yourself if u havent yet. you’ll be surprised by what u see!

Yea i have before, looks crazy for sure heh. I’m trying all the sprint training i can get my hands around. What about sprints downhill with a SLIGHT grade?? i heard if you tier the grade so it subtracts .1-.3 off your best flatground 40 it is a way to trick your muscles and brain. Then when it comes to flat again the muscles fire faster?

Ankle weights are a solution for a problem that shouldn’t exist. The hip flexors shouldn’t have to do much work if you are flexible in the quads and, thus, able to step over the support knee easily. Of course, if you start running with ankle weights, your quads will tighten up- opening up the lever on the swing phase- creating more work for the hip flexors- creating more need for the ankle weights- creating even more opening up in the swing phase- creating… well, you get the idea!
Gurus thrive on the concept of short-cuts. “Hey, sure that’s what sprinters do, but I’ve got a better idea for you.” There’s no substitute for a good sprint program first. Only after you reach a plateau, do you need to worry about the means to break through.

I hear what your saying Charlie obviously you need a good base and sprint program to get where you need to be. Having started running 40’s only about a year and a bit ago i think i have come a long way with my research. I think my first time was a 4.97 which i now have down to a 4.62. The program was implemented and i now have a base set. For me to break this current barrier is what im really searching for. It is true those who are slow can get faster much quicker than those who are already fast. For the fast guys it does not come easy…

are these times electronic. I only ran the 40 once at a track meet that had a 100m track and 40y strait instead of the 160y and 50y I was used to. I was ran 5.4 and 4.3 in the 50 and 40 but those were hand timed. That was when I was 17

Yo, I would stay away from the Ankle weights. My friends dad used them now he is getting surgery after surgery on his knees so I don’t think that’s a good idea. Just run alot of sprints and do plyometrics. That shoud get your 40 down. I am 14 and I just started training routinely in June and I run the 40 in 4.77 seconds, so I would say I’m pretty fast.

Originally posted by Creepin
Yo, i currently run in the low 4.6’s and i was wondeirng if there are any of you who run in the high 4.3’s to low 4.4’s. If so what was your time to start say when you were around maybe 16-17 years old? Also, what was your time after (best time ever) and how many years to lower it? ect. Any tips and hints of training and or easy ways to shave time greatly appriciated… I think i am capable of shaving off 2 tenths in the end…I’ve heard of using ankle weights when you sprint starting with 1.5 pound weights maybe?
I am 15 and run 4.34 now. Running with ankle weights definetly can help you out.

Originally posted by waynehobley
I am 15 and run 4.34 now. Running with ankle weights definetly can help you out.

Wayne, I don’t mean to call you out, but I have to disagree with your stand on ankle weights. Read Charlie’s post above.

Ankle weights force your lower leg to cast out prematurely. This is another reason why I have removed the b skip from my programs. This should happen naturally.

Don’t hurt your self!!

I dont mean to train with them. I wear them around about 25 minutes before a race because it makes it a lot easier for me to run.

Why intentionally cause fatigue to yourself before a race? I don’t think it would be worth the trouble just to get that feeling of ‘lightness’ when you remove the weights.

I agree in a way but i have also heard research of people using “speed trainers” www.speedtrainers.com and after a few trials with them on (thigh weights) by removing them you can now run your fastest time in whatever you just did cause the weights are now gone…just a thought dunno how true it is…

Weights on the thighs affect the hip flexors. Bad plan.

I’m telling yall!!.. ankle weights are bad news for your knees. I’m sure a lot of people would agree.

Charlie, whats wrong with the hip flexors being pushed harder with a few extra pounds? Then when they come off they should fire faster no?