weight lifting to get better 40 yard dash time?

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michaelwoodcock

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hey, how can i improve my sprintin gusing weights?
i at one time was decent, and, have gotten slower at the 40 as i slowly shifted to running long distance, but now, i want to be both fast, and able to go far,

any suggestions?
 
Heavy squats, deadlifts, good mornings, step-ups, and glute-ham raises...of course all variations are effective as well.
 
i second lei's recommendations. Get stronger and you will be able to go faster. Some people might tell you that heavy weight training will make you slow, well, thats not true. Maybe if you train nothing but heavy for sevral years. But im willing to bet everything i own that the guy squatting 200 is gonna be faster than the guy squatting 150
 
In addition to Lei's recommendations, I also recommend plyometrics, cleans, jerk/split presses, lunge variations and a quality sprint training program. Remember to train explosively, not slowly! There is some good info from the NSCA journal here:
 
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