I play football at the WR position and would like to improve my 40 yard dash as much as possible because I am tested on it. Can someone give me a field program to do, because I have just been reading and reading and I am lost.
Thanks
-Chris
dude i couldnt have said it better!!! i was just about to make the same post. please if anyone could help us post it here… it seems i was wrong in a lot of what i have read… like plyometrics being bad for a 40 yd dash program? i read that charlie said that… please someone point us in the right direction cause i havent seen much info on 40’s. im trying out for the university of florida football team and it is hardcore.
You are (both) going to need to provide more information to get any real help from the board. Improving speed cannot be most effectively done with a cookie-cutter approach.
To start with, how old are you? What is your training age? Height, weight? Body fat? What are your current times in the 40, 20, 10 (this will let us understand if you need more work on the start or on speed.)
What are you doing now for training? What is your background? Do you lift? Olympic lifts? How much, how often?
How many times per week can you train? What facilities do you have access to? A power rack and weights, a track, EMS? How about recovery? Massage, sauna, whirlpool?
What is your timeframe for performance? When is your offseason and when do you need to post good times?
Think about all of these things, then try to put together a program based on the information here. It isn’t really that hard. Buy a copy of CFTS and the new ebook since they really lay it out quite clearly. (If you really are hardcore, then the <$50 for the books should be no problem…and it will be the best $ you ever spent on training!) Then if you still have questions, post your program here and we can give you suggestions.
Even if the program you put together is really bad, you will learn how to think about program design and that will help you in your athletic endeavors in the future. Learning how to train may be the best thing you can do to improve your 40 time.
If I simply give you a program and you don’t understand how it is put together, you will not know how to proceed (and keep improving) after the program completes. Also you will not know how to adjust it based on special circumstances that arise (and they always do arise.) Finally, you will be temped by every new ‘guru’ who comes along with a new training toy to try it out. This will ultimately retard your progress since you will be chasing the magic exercise for sprint speed instead of following scientifically sound program principles that have been proven through experience. Ultimately IMHO, this is what the CFTS is all about.
age- 19
training age- been training hard for well over a year pretty built
height-5’11"
weight-180
b/f %- 9-10%
40 time- in high school was 4.4 on the track but that was when i was weaker then a damn girl and only 140 lbs 
i have until february to have a blazing fast time and am extremely dedicated. all my money goes into training etc so ill do whatever it takes.
i actually pitched in 20 bucks for the e-book with a friend but since we arent friends anymore i got dicked on that one since he wont send it to me… grrr.
i just really need help putting a plan together so that i can make this university of florida team.
MesoA)(3+1unload)
day 1)4x200mt(90" rest between reps))+
day 2)4x300(in Form Running).
In week 2 and more reps
MesoB)
giorno1)4x100mt(90" )
2)10x20 mt(60")
3)4x150 mt(120")
In wekk 2and3 more reps
MesoC)giorno 1)10x20mt(60")
giorno2)6x40mt(90")
giorno3) 6x50mt(90")
4)6x60mt(90")
5)4x80mt(120")
In week 2 and 3 more Volume.
I’m 16. 6’5 225 I would guess 14%. Don’t know my current 40 but maybe a little under 5. 4.9 maybe. Im not very explosive and have really bad acceleration. I have time for training any time as of right now. I powerlift for bench and Olympic lift for legs. 4 times a week. I can train any time during the week. I have access to a weight room and three full high school basketball courts in one gym. We have power rack and weights. No track. EMS? Not sure what that is. No massage sauna or whirlpool. I need to post good times anytime.
Can you give me an exact link to what I should buy because I am a bit confused on that. Also can you give me a program to start out on. I will deffinetly buy read and continue though.
i am confused as well as throw it down. a link would be great.
http://www.charliefrancis.com/store/Scripts/default.asp
Buy as much as you can afford but at least the three books: CFTS, Speed Trap and the Forum Review.
no offense but “buy all you can afford”… that isnt very good advise… i guess its cause your a mod and want the sales… again i bought the cfts… im in college and dont have much money… sorry
Actually it’s the best advise for speed training you could get. If you really are ‘hardcore’ and serious about results, then spending less than $50 for all three books is a great bargain. How much is it worth to you to get faster? I would gladly pay $1000 to take another tenth off my 40.
As a college student, how much do you spend on pizza and beer in a weekend? Save your extra dollars for a couple of weeks and if you are serious about your training, you will find a way.
BTW, I do not get a cent from the sales of any of the books or other products on this web site. I’m a moderator only because I have taken the time to learn as much as I can about Charlie’s training programs and have attempted to productively contribute to the discussions on this board.
i believe you… it was directed towards you. and im a serious weight trainer and serious about football so i quit drinking… and i eat like a damn horse… ill see what i can do about the book… i just wanted to get some advice on the forums as well…heck thats what they are for.
xlr8:
I bought the two ebooks and read through much of it. Honestly, I still don’t understand a lot of it, but I have been learning a great deal. I really still need help making a program though. I will post my upper body (bench) program and maybe you could help me with the speed portion and the rest.
Thanks
-Chris
Max Effort Bench Day
- Find Max of #2 (3-5 warm-up sets)
- Rotate Every 2 Weeks – Floor Press 3x5, Board Press 3x5, CG Incline Press 3x3
- Military Press Seated or Standing 3x5
- Skull Crushers with EZ Curl Bar or Olympic Bar 6x10
- Tricep Pressdown 4x10 Last Set Triple Dropset
- Incline/T-Bar Row 3x10
- Seated Dumbbell Shrugs (12-15 reps) supersetted with Static Cable Shrug (10-30 seconds and additional drop set on each set lowering 35-50%) 3 sets
- Hack Machine Hiss Shrugs 3x10
- Smith Machine Behind the Back Shrugs 4 set Pyramid 10-8-6-4
Dynamic Effort Bench Day
- Bench Press 10x3 (3-5 warm-up sets)
- Incline Bench Press 4 set Pyramid 5-4-2-1
- Pin Press 2x5
- J.M. Press 4x5
- Barbell Tricep Extensions 6x10
- Bent-over Barbell Rows 3x5 (1-3 warm-up sets)
- Seated Overhead Dumbbell Press 3x8
- Barbell Shrugs 4x10 Drop 50% and hold for 30 seconds
- Seated Alternating Dumbbell Shrugs supersetted with Barbell Overhead Shrugs 3x10
Chris,
This looks to be a Westside-based program, not a CFTS program.
First off, I wouldn’t do a ‘bench day.’ When you lift for speed, get in the gym and hit the whole body. A good workout will be based around the squat and the bench with something for the back (rows?) and shoulders (presses?) Yes, this would be only 3 or 4 exercises for the whole workout. You have way too many different exercises in your program for a sprinter. Remember, you will lift after your sprint but on the same day.
Secondly, I would question the need for a dynamic effort day. Westside uses it because if you don’t train for explosiveness, you strength will level off. Well, since you are running sprints, you are getting one of the most explosive workouts you can find!
just a message to newcomers (this is not a flame!)-
a cfts based program are the best priciples ive ever used for improving speed, and ive been through all the programs made up by football coaches. this forum is the best ive been on for straight ahead advice and info on training. its members are not motivated to sell you anything or steer you in the wrong direction. the more you are exposed to this forum you will realize that its members are committed to straight ahead knowledge on training and recovery.
i realize that there might be some skeptics because the web is full of forums that contain no in depth info on getting better.
this forum is full of knowledgable people that are willing to help if you bring to it a true effort to understand. the more you bring to it (about yourself) the more we can help you.
by the way footballers- xlr8 knows about training for fb
check out his training journal for any reference you might need about the subject.
Throw it Down,
If you want to know more about westside - check out their own website
http:www.elitefts.com
My opinion, I have read alot of their articles and the first thing I noticed - to many exercises. You will struggle to recovery. Only do 4 or 5 exercises (preferably 4) which includes the main exercise for that particular day.
I watch their videos, and tried to do similar routine as yours (lots of exercises - but, I never recovered). You have to bear in mind, the westside lifters are elite, and have huge work capacities.
However, if you are wanting a sprinter’s program, you have come to the correct place.
Make use of the search facility - then come up with a plan - then ask away - everyone here is alwasy willing to help.
i bought cfts the other day and when i finish reading it (haha which will be done soon) then ill post on questions.