Speed and explosiveness

Okay, I really want to get extremely fast. I want to get a 4.3 40yd but I really don't know what it takes. Do I need to keep doing cleans for explosiveness and sprinting or is there some technique?

And if you want to know why, my future career plans are being a teacher and strength & conditioning coach for football.

I don't know if everyone has the genetics to be able to run a 4.3 40 however i'm fairly sure that Olympic lifts could help with the explosiveness you want. I also agree that sprinting would definitely help because often the best way to get better at something is to just do the thing you are working towards to get better at it. I'm sure some people on here could dwelve into the specifics on it but pretty much to sum it up, I think olympic lifts and sprinting would definently help to push you towards the right track.

4.3 is fuxking fast man. that would take a lot of work! one of my buds who plays baseball for Baylor runs a 4.3 and its almost unbelievable how fast that really is

whats your time at currently?

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

4.8

not too good, but I don't sprint and haven't tried to beat it.

I really want and need to get elite in all aspects to be a good example as a coach. I am just going to sprint 3-5 times per week and focus on technique. I found a couple of good videos on youtube.

Actually I would think 4.8 is pretty good for someone who hasn't tried to work on their 40 time or sprinting before. Best of luck; hope some more people will chime in here for you.

4.8 is really good for someone that hasn't trained it..half the runningbacks in the NFL can't break 4.5, and I am just gonna be honest with you, very likely you can't run a 4.3 no matter how hard you train. But if you already run a 4.8, which is extremely fast untrained tbh then you could probably get down to a 4.4-4.5 with explosive weight training like box squats, and pylometrics.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Well I will call 4.3 the moon. If I don't reach the moon, I will have passed a lot of stars. Whatever the case, I am going to try my hardest.

thanks guys.

Perrynaytor


Well I will call 4.3 the moon. If I don't reach the moon, I will have passed a lot of stars. Whatever the case, I am going to try my hardest.

thanks guys.

Your metaphor doesnt make sense lol.  Youre not passin any stars on the way to the moon.


But yeah, oly lifters are faster than oly sprinters in the first 25-40 meters.  That tells you something big right there.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

Perrynaytor


Well I will call 4.3 the moon. If I don't reach the moon, I will have passed a lot of stars. Whatever the case, I am going to try my hardest.

thanks guys.

Your metaphor doesnt make sense lol.  Youre not passin any stars on the way to the moon.


But yeah, oly lifters are faster than oly sprinters in the first 25-40 meters.  That tells you something big right there.

Agree w/RS:  I don't know much about sprinting a 4.3 40, but I know there ain't any stars on the way to the moon.  ;)

RollingStone

Perrynaytor


Well I will call 4.3 the moon. If I don't reach the moon, I will have passed a lot of stars. Whatever the case, I am going to try my hardest.

thanks guys.

Your metaphor doesnt make sense lol.  Youre not passin any stars on the way to the moon.


But yeah, oly lifters are faster than oly sprinters in the first 25-40 meters.  That tells you something big right there.

Can't really disagree, but just wondering, do you have a video or article about that? I mean I understand your saying that olympic lifts help with explosion, which I agree with, but I don't think all Olympic lifters could beat all olympic sprinters in the first 25-40 meters, sprinters are also training for explosiveness to..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

4.3 isnt reachable by everyone...but I think 4.4-4.6 range is attainable by a lot of people who put in the effort.

I would focus on the explosive lifts, Plyometrics, and practicing running the 40 itself.

And of course what a lot of people forget starting technique.

I got a link ill have to find on my laptop that should help you.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

 Olympic lifts and lots of plyos/cone drills/ hurdles and such will help. I dont know if you could ever actually reach 4.3 but at 4.8 with out training, i imagine you could drop it to a 4.5 or so which is fasttt.   And yes you will have gone past the moon before you reach the stars.

connelly

RollingStone

Perrynaytor


Well I will call 4.3 the moon. If I don't reach the moon, I will have passed a lot of stars. Whatever the case, I am going to try my hardest.

thanks guys.

Your metaphor doesnt make sense lol.  Youre not passin any stars on the way to the moon.


But yeah, oly lifters are faster than oly sprinters in the first 25-40 meters.  That tells you something big right there.

Can't really disagree, but just wondering, do you have a video or article about that? I mean I understand your saying that olympic lifts help with explosion, which I agree with, but I don't think all Olympic lifters could beat all olympic sprinters in the first 25-40 meters, sprinters are also training for explosiveness to..

Ive read it soo many times.  Im sure you could find it anywhere.

They have the highest vertical and quickest jump off the line in sprints of all athletes.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

You can coach without ever running a 4.3. I mean that's what I do and the fastest time I ever put up was a 4.9 and that was many moons ago.

It has nothing to do with how fast YOU run, just how fast you can get YOUR ATHLETES to run.

I suggest you shadow a speed or track coach. Or a football/soccer program/camp with speed training to learn what it's all about.

Add me on facebook!

It looks like I will be adding some plyos to my HIIT. I have a medicine ball and decent equipment so this should work out.

Ripped, I know it doesn't matter what I do, but I just have this mind problem where if I can't do something, I won't be able to train someone to do it. But then again, that's just me.

I knew that metaphor sounded wrong when my grandfather used to say it. I feel so smart.

RollingStone

Perrynaytor


Well I will call 4.3 the moon. If I don't reach the moon, I will have passed a lot of stars. Whatever the case, I am going to try my hardest.

thanks guys.

Your metaphor doesnt make sense lol.  Youre not passin any stars on the way to the moon.


But yeah, oly lifters are faster than oly sprinters in the first 25-40 meters.  That tells you something big right there.

Do you have a reference for this?

Thanks

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

http://forum.bodybuildi...y+mass+to+strength+ratio

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"