Gaining Speed

Im tryin to gain speed for college scouts to look at me. I play ILB and run about a 4.9. I'd like to get down to 4.7 by January and to 4.6 by the end of the summer.
 
 
Help

try parachute sprints..........or weight vest sprints.

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We use parachute sprints sometimes along with rocket ropes...ahve u ever heard of them?

parachute sprint work nice, but you have to get up to speed for the shute to fill up with air and start giving resistance. you need to find a way to have resistance right from the start since your initial start is the most important. i would work mainly on your start and try for a more explosive start.

Age - 24
5'6
Weight- 145
bf % - 9.9
Bench - 250 max
Bench during training 210
leg press - 340
deadlift - 225

I don't try anything, i just do it

Well I started a speed traing workout it went like this:
Warm-Ups
High kness-2x40 yards (2 reps 40 yards long each)
Striders-2x40 yards
karaoke-2x40 yards
Resistance Training-(monday)
Parachute Sprints-4x50 yards
Rocket Ropes-4x40-60 yards
Rubber Band Holds-5x20 yards
Start-Up Training-(Wednesday)
Starts-10x5 yards
Long Starts-5x20 yards
Stomach Starts-3x40 yards
Strait Sprinting-(Friday)
Short Dashes-2x40 yards
Medium Dashes-2x70 yards
Long Dashes-2x100 yards
 
Any good you guys think. I felt like I got faster.
 
 

can someone explain to me what striders, rocket ropes, and long starts are please...I think this sounds like a good program and i would like to use it but i have no idea what those 3 things are

Striders are basically sprinting with very long strides...the longest u can get, rocket ropes is something u must buy from www.speedcity.com, And long starts is just like a sprint concentrated on starts but its a longer one like 15-20 yards not 5 or 10. Rocket ropes work nicely if u can buy some or get some from somebody...

I play college football currently and went through the mess known as the recruiting process.  I dropped about .2 off my my 40 time by stretching 2-3 times a day for 20 minutes and doing sets of straightleg deadlift with 70-80 pounds (or whatever is a sem-light weight for you that will create a burn) for 30 reps for 2-4 sets all during my junior year. 

At the Nike camp I went to I also learned alot of good plytometric excercizes.  One basic one you can try is doing 4 sets of 10 reps - while holding 15-20-25 pound weights down to your sides, bend down in a squat position and jump as high as you can.  After completing the sets, do 2 more sets with no weight for 20 reps.  It will burn your hammys/theighs if you are doing it correctly.  Most of the time, the pople with the fastest 40 times are also the people with the highest vertical jump.

Another important drill is the shuttle run.  PRACTICE this and it will increase your side to side speed (also they use it in most football combines).  Place 3 cones in a line 5 yards apart from each other.  Next stand 1 yard away from the middle cone with the other cones to your left and right.  With you hand perpendicular to the middle cone, sprint to the right cone and touch the "line" sprint back across to the far left cone and touch the "line" then sprint back through the middle.  Have someone time you during this, good times for an inside linbacker (what I played in high school) are about 4.5 seconds (or on average .2 faster than your 40 time).

Practicing your start is vitally important in timing, it can save alot of time.  Make sure you arn't false stepping.


GOOD LUCK. 

1/9/2006

20 years old
6'3" 262 lbs

Bench - 420
Squat - 565

As a guy who dropped his 40 time by a lot i sran sprinted ran mock 40's but i didn't start gaining until i did plyometrics and jumprope
 
A plyometric example would be jumping back and forth over a rope that is 6-12inches high You can do both feet or alternating feet

166lbs/ 5'11/ 10%bf
Bench-185 8x
Squat-315 8x
Deadlift-330 8x

Curently cutting down so i get better definition

It sucks because I decided to powerlift instead of play football [&o]. Even though all the credentials I have i gave it u.I have more of a passion for powerlifting.

This is Tiki Barbers workout:

http://sportsillustrated.cnn.com/2005/football/nfl/specials/preview/2005/08/02/nfl.workout.barber0808/


Talks about mainly lifting exercises, but his leg exercises, such as heavy squats helps for explosiveness and power for running

Age: 24
Height: 6'0"
Started at: 120lbs, 10%bf
Current: 180lbs, 10%bf
Next Goal: 185lbs, 8-10%bf

Mirrors don't measure progress, they just show how much more there is left to do.

awesome work out

ORIGINAL: ironraider52

Im tryin to gain speed for college scouts to look at me. I play ILB and run about a 4.9. I'd like to get down to 4.7 by January and to 4.6 by the end of the summer.


Help

 
 
i take it these are the you 40 times?
 
i ran for the first time for track the other day my 40 time... and i got a 4.69 .... by the end of the season i want to be down to a 4.4 . any good tips for iron and i? and more tips for ironraider52?

I play college soccer and I do jump ropes every day for about an hour. Ive been at the fastest Ive ever been

just find a old truck tire (tractor trailer size) with a rope and a belt strap it to your self and do sprints also puts on mass
 
 

Always Faithful- Honor, Courage, Commitment


age:16 Weight:184 Height: 5'10"
Bench-220
Squat-305
Dead Lift-295

Goal by football spring training in may
Bench-225
Squat-350
deadlift-350

THe hardest part is finding a old truck and trailer.
 
This works to a certain extent but u also need to have some strait up speed training.

resistance training is a great, but i think that the best way to get fast is to do some overspeed training. like running down a hill, not a steep hill like 10 degree decline. when you are running downhill ur legs have to work faster than they do when running on flat, and its a great way to get faster

never train to failure or close to failure when using the techniques above. you want to actually feel less tired afterwards. Too many people train to hard when doing plyo's, and it actually makes them slower. Going to failure is for bodybuilders and when your training for game conditioning, its not the way to increase your versatile power. So forget the 'Rocky' state of mind when increasing your speed.

And watch out for shin splints if you're going to be running downhill...

If you are a powerlifter then cleans will help build fast twitch fibres...they make you faster...so cleans are a good way to increase explosive power...