Thread: A quick routine to increase your running speed...

Results will vary of course, but this can help anyone improve... .2 is a very noticable difference! Continue the routine for at least 2-3 months. Results should continue, big or small, over the duration of that time.

Originally Posted by SuperFlex

and agility. In just 2 weeks time it's suggested that you should see a .2 improvement in the 40 yard dash. The routine is 6 days a week, but takes just 6-9 minutes to complete. The program cost me $30, but I'm sharing it for free. I'm disappointed in the content of the book, but well worth it for the results the isometric training will bring. Very simple...

The program suggest using bands, but a low cable pulley will work just as good imo. Use an attachment which allows you to rope your ankle for each exercise.

Days 1,3,5:
Exercise 1/Hamstrings - Load a weight that is between 60-70% your one rep max. Once you've strapped your ankle and your facing the pulley, take a step back. Simply curl your leg up until you're about 65 degrees(or have max pressure on your hams) and hold for 10 seconds. After a few weeks hold it for 15secs. Without rest switch legs and repeat. Perform this set 3x without rest. Right,left,right,left,right,left...

Exercise 2/Thigh extensors - Do everything as exactly described above for hamstrings. Again face the pulley... Simply stand square to the machine(as with every exercise) and move your working leg straight back. Basically you're keeping your leg straight and moving your working leg behind you.

Days 2,4,6:
Exercise 1/Quads - Same set-up/method as hams(applies to each exercise!) This time face away from the pulley. Rope your working leg and lift your leg about 12 inches. Now extend your leg until your shin is straight up and down. As with every exercise hold it for 10-15 secs. Without rest use both legs 3x...

Exercise 2/Adductors - Same method and holds... Now stand with the pulley at your side. Rope the leg nearest the pulley and cross it past your standing leg. Hold and perform 3 sets with each leg.

Exercise 3/Abductors - Same everything as exercise 2. Only difference is you rope the far leg(furthest from the pulley) and push it out to the side away from the standing leg. Hold 10-15 secs and do 3 sets for each leg without rest.

That's it! Before you place doubts on the program try it! Time your 40, do the program for at least 2 weeks, and time yourself again... If you do it, let us know how you like it. I'll post my results in my journal as well.

i like the idea mate but the instructions are terrible can u expand on it thanks

No cardio? Not even HIIT?

that workout is just awful!

I agree... The program has to be far from complete. Anyone care to help fill in the blanks? I've already sent for a refund. I'll post a complete routine when I attain one. Until then, if anyone wishes to guide us along(cough, P-funk) please do...

yea....sprint.

look, to be a better sprinter, you need to sprint.....work on technique like crazy! starts, stops, acceleration, deceleration, 5 step quickness, floating sprint starts, hip drive, paw the ground...all that shit. you need to work on a ton of stuff to get better.

and not only working on it....you need to know what you personally need to improve in your sprint abilities. flexibility, strength, power, start speed, power-endurance, where are you falling short? what is the limiting factor.

Originally Posted by P-funk

yea....sprint.

look, to be a better sprinter, you need to sprint.....work on technique like crazy! starts, stops, acceleration, deceleration, 5 step quickness, floating sprint starts, hip drive, paw the ground...all that shit. you need to work on a ton of stuff to get better.

and not only working on it....you need to know what you personally need to improve in your sprint abilities. flexibility, strength, power, start speed, power-endurance, where are you falling short? what is the limiting factor.

Yeah I agree man. That's a given... They didn't even talk about practicing the sport They also suggest not weight training! Crackheads...

how are isometric holds supposed help you with sprint speed?

as a way of rehabbing an injury i can't really argue, but to improve your 40? wtf?

Originally Posted by Yanick

how are isometric holds supposed help you with sprint speed?

as a way of rehabbing an injury i can't really argue, but to improve your 40? wtf?

Originally Posted by Yanick

how are isometric holds supposed help you with sprint speed?

as a way of rehabbing an injury i can't really argue, but to improve your 40? wtf?

I don't doubt they help at all. I do doubt this program offers what I'm looking to acheive however. I've sent for a refund, no doubt, but I'll be doing as suggested until I find another program. I'll post results if I see improvements...

what is your current 40 time?

Originally Posted by P-funk

what is your current 40 time?

but very good for my size. I still need to time my fat ass...

Originally Posted by SuperFlex

but very good for my size. I still need to time my fat ass...

why don't you start with timing your 40.

how do you know if you are improving if you don't know what it is? you need a way to measure imrpovement.

very good for your size? what is like a 5.2? 4.7? What does that mean?

We are talking about SPEED here.

No one says...yea, I deadlift pretty good for my size, without saying the number that they pull.

you have to have something measurable.

and get someone ELSE to time it for you and get it to an honest number. don't guess or assume.


I have met a number of guys who guess the run a 4.5 forty....then when i time them my watch guesses that they run closer to a 5.7 forty....what happened there? DUH!

Do you run regularly?

If you don't really run regularly and suddenly begin throwing them in you will improve just by doing it over and over again, so thats something else to keep in mind while trying new programs.

Originally Posted by P-funk

and get someone ELSE to time it for you and get it to an honest number. don't guess or assume.


I have met a number of guys who guess the run a 4.5 forty....then when i time them my watch guesses that they run closer to a 5.7 forty....what happened there? DUH!

I'm not claiming a 4.5 40 right now P. My guess would be around a 5.0-5.2 which is very solid for being my current size. It may be better, but no slower... When I lose 50-60lbs, which is my goal, a 4.4 is my goal. I may need to be sub 200lbs to reach that, but I'll see.

At my current size I beat a guy who EVERYONE constantly talks about how fast he is. We played softball together. He is probably much like the guys you're talking about. He really is a very solid athlete though. Strong as hell too. He thought he was faster than he is. I knew he was fast, but not the 4.4 runner everyone thought he was. Overweight I beat him... Especially at first.

I did however race my brother-in-law who's been in national papers for the 100m dash. I know he held his college's record in the 100 and a few other races. Including the team relay. He beat me pretty good, but again I was faster in the first 7-8 steps. After that my weight holds me back and he just picking up his speed. I can't feel bad getting beat by him. He's black and has those great genetics!

Originally Posted by Yanick

Do you run regularly?

If you don't really run regularly and suddenly begin throwing them in you will improve just by doing it over and over again, so thats something else to keep in mind while trying new programs.

Yes sir, I know. Only running I've been doing until recently was to the fridge...

I'll step out on a limb and say you aren't even at 5.0-5.2.....not even seeing you or anythign like that. That is pretty fast for the average joe. I'd guess you are something closer to 6 or 6.2.

I think Barry Sanders ran the 40 in 4.5. 4.4 is a pretty lofty goal. You would only be trailing Deion Sanders by .2 in his prime

A quick article about misconceptions on 40 times

http://www.usoc.org/11611_32384.htm

Thanks Iandaniel. That is a good read.

Originally Posted by P-funk

I'll step out on a limb and say you aren't even at 5.0-5.2.....not even seeing you or anythign like that. That is pretty fast for the average joe. I'd guess you are something closer to 6 or 6.2.

I may be a little heavier than I'd like to be, but there's no way that limb is holding me... I could run backwards faster than that...

Originally Posted by boilermaker

I think Barry Sanders ran the 40 in 4.5. 4.4 is a pretty lofty goal. You would only be trailing Deion Sanders by .2 in his prime

That's right... I've run under a 5 on the clock with extra weight. I have tested my verticle recently. Even with the extra weight I'm still at 30".

How tall are you?

Originally Posted by Dale Mabry

How tall are you?

5'11

How old are you and how much do you weigh? That is an ok vert for someone your hreight, with a good amount of plyos, and assuming you are young, you could probably get another 4-5" out of it.

Originally Posted by P-funk

I'll step out on a limb and say you aren't even at 5.0-5.2.....not even seeing you or anythign like that. That is pretty fast for the average joe. I'd guess you are something closer to 6 or 6.2.

That makes me feel good then. My little brother was just timed as he is going to play football for his high school. He ran a 5.2 and a 5.3, and I've raced my little brother going uphill (Hurts me more than him, he weighs like 130) in sandals and beat him, though it was fairly close.

Originally Posted by Dale Mabry

How old are you and how much do you weigh? That is an ok vert for someone your hreight, with a good amount of plyos, and assuming you are young, you could probably get another 4-5" out of it.

I'm 27 and 280-285lbs. 50-60 of that is coming off... I also have a goal there as well 42". I'll be doing jumpsoles when I loss about half of that. I'm waiting because of the pressure placed on the tendon. I know my goals are high, but I expect a lot of myself. Not to talk about God, but in athletics I am blessed.

I didn't want to turn this into talking about me, so don't take what I've said wrong. Thanks to those who've tried to help...