40yd dash time

[Bobby32]

Hello there, I was just wondering if it is possible to take your 40yd dash time from 5.2 to 5.0 or 4.9, without crazy genetics, staying at the same bodyfat, with a program focused on increasing the big 4? P.S. this is a repost from the programming forum because the guy there said he didn’t know what to recommend.

[John Hanley]

Hello there, I was just wondering if it is possible to take your 40yd dash time from 5.2 to 5.0 or 4.9, without crazy genetics, staying at the same bodyfat, with a program focused on increasing the big 4? P.S. this is a repost from the programming forum because the guy there said he didn’t know what to recommend.

Of course. Sprinting mechanics are actually really tricky. Get strong and learn to sprint.

Why is losing bodyfat out of the equation? Are you under 15%? If you're over 15%, lose bf for sure.

[Bobby32]

Thanks. I think I’m about 16-17 percent bodyfat according to a bathroom scale that also measure your bodyfat(I think this might be one of the most useful things I bought). Yeah I see your point on the sprinting mechanics. For a novice, do you recommend cutting while staying on the SS program or should I do a less stressful HLM while cutting? Just to ask it, would 4.8 be possible. Thank you for your free service.

[John Hanley]

Thanks. I think I’m about 16-17 percent bodyfat according to a bathroom scale that also measure your bodyfat(I think this might be one of the most useful things I bought). Yeah I see your point on the sprinting mechanics. For a novice, do you recommend cutting while staying on the SS program or should I do a less stressful HLM while cutting? Just to ask it, would 4.8 be possible. Thank you for your free service.

What’s the context here? High School football? What position?

No, I wouldn’t cut. Don’t compromise a golden opportunity to get strong for .2 seconds.

5.2 to 4.8 is a pretty big jump. Doable, though.

If you’re really serious, try to find the best sprint coach within 50 miles and learn how to sprint. I was incredibly fortunate to be coached by a dude named Bill Parisi.

[Bobby32]

I’m an HS lacrosse player. Freshman. Defense. Similar needs of a linebacker but a little less size and strength, but a little more speed and endurance. Think hockey player. No I’m super serious like a track athlete, I just like getting faster haha. I will focus on getting stronger as you advised now. I would still like to know what type of program(SS, HLM, etc.) to run for cutting because I will eventually have to cut when the season roles around(May 20th). Thanks again, sorry for wasting so much of your time.
Stats(probably should have put these earlier lol):
Squat: 290x5x3
Bench: 147x5x3
Deadlift: 315x5
Press: 93x5x3
PClean: 140x3x5
Weight: Around 160-165lbs
Age: 15

[Bobby32]

I meant to say: No I’m NOT super serious like a track athlete.

[John Hanley]

I’m an HS lacrosse player. Freshman. Defense. Similar needs of a linebacker but a little less size and strength, but a little more speed and endurance. Think hockey player. No I’m super serious like a track athlete, I just like getting faster haha. I will focus on getting stronger as you advised now. I would still like to know what type of program(SS, HLM, etc.) to run for cutting because I will eventually have to cut when the season roles around(May 20th). Thanks again, sorry for wasting so much of your time.
Stats(probably should have put these earlier lol):
Squat: 290x5x3
Bench: 147x5x3
Deadlift: 315x5
Press: 93x5x3
PClean: 140x3x5
Weight: Around 160-165lbs
Age: 15

Shit, man, I wish I were that strong when I was 15.

Okay, you're a Freshman. 5.2 to 4.8 is totally doable. You should get faster as you mature. I think my Frosh 100M PR was 12.5ish. I ran 11.3 an a senior.

[Bobby32]

Alright thanks!