In this TD1 Minute series, Kurt Hester, National Training Director for D1 Sports Training and a driving force behind The Dominant One Challenge, offers instructional tips on how to master your training and dominate your sport. Here, Hester provides another installment of his series on a full training program for the 40-Yard Dash. For more information on the TD1 Challenge, visit thedominant1.com.
Our last installment featured weeks one and two of the 40-Yard Dash training schedule. Here, we provide the third and fourth weeks of the six-week workout program you can use to drop your 40 time.
Note: Consult 40-Yard Dash Training Schedule and Guidelines for warm-up block workouts.

Week 3 – Speed

Monday

• Warm-Up Blocks 1-6
• Contrast sequence – repeat 6 times
• Single-Leg Bosu Balance – 1×30 seconds each leg
• Rest 90 seconds
• Sumo Deadlift – 1×2 (88%)
• Rest 4 minutes
• Flying 40 – 1×40 yards (90%)
• Rest 4 minutes
• Kettlebell Swing Jump – 4×10 yards
• Post-Workout Stretch

Tuesday

• Warm-Up Blocks 1-6
• Sprints – 15×100 yards with 15 seconds rest
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Wednesday

• Warm-Up Blocks 1-5, 7
• 1^st, 2^nd and 3^rd Phase Starts – 2×10 yards (75%)
• Contrast sequence – Repeat 4 times
• Resisted Sprints – 1×20 yards with 2 minutes rest
• Single-Leg to Double-Leg Jumps- 1×15 yards with 2 minutes rest
• Double-Knee Start Sprint – 1×20 yards with 2 minutes rest
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Thursday

• Warm-Up Blocks 1-6
• Sprints – 5×60 yards with 30 seconds rest
• Rest 4 minutes
• Sprints – 5×60 yards with 30 seconds rest
• Rest 4 minutes
• Sprints – 5×60 yards with 30 seconds rest
• Barefoot Jog on Grass – 3 laps
• Post-Workout Stretch

Friday

• Warm-Up Blocks 1-5, 7
• 1^st, 2^nd, and 3^rd Phase Starts – 3×10 yards (75%)
• Hill Sprints – 5×20 yards with 2 minutes rest
• Push-Up Starts – 5×20 yards with 2 minutes rest
• 18″ Hurdle Jumps – 4×6 hurdles with 2 minutes rest
• Heavy Sled Push – 6×10 yards with 2 minutes rest
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Week 3 – Strength

Monday

• Incline Bench – 5×2 (60%)
• Weighted Pull-Up – 2×5
• Weighted Arm Action – 3×25 seconds
• Rollouts – 1×10
• Kettlebell Sit-Up and Reach – 1×10 each arm

Tuesday

• Hurdle mobility
• Bar Warm-Up
• Behind-the-Neck Press – 2×5
• Back Squat– 2×5
• Overhead Squat– 2×5
• Goodmornings- 2×5
• Hang Clean – 1×3 (60%), 6×1 (80%)
• Sumo Deadlift – 2×5 (75%)
• Box Jumps – 1×5
• Push Press – 3×3 (60%)
• Hanging Pike – 2×5

Wednesday

• Hurdle mobility
• Bar Warm-Up
• Behind-the-Neck Press – 2×5
• Back Squat- 2×5
• Overhead Squat- 2×5
• Goodmornings- 2×5
• Hang Clean – 1×3 (60%), 6×1 (80%)
• Sumo Deadlift – 2×5 (75%)
• DB Squat Jumps – 1×5
• Incline Bench – 1×5 (60%), 6×1 (75%)
• Weighted Arm Action – 3×25 seconds
• Rollouts – 2×5
• Woodchoppers – 2×5 each way

Thursday

Rest

Friday

Rest

Saturday

• Hurdle mobility
• Bar Warm-Up
• Behind-the-Neck Press – 2×5
• Back Squat- 2×5
• Overhead Squat- 2×5
• Goodmornings- 2×5
• Power Clean – 1×3 (55%), 1×1 (70%), 3×3 (80%)
• 3-Board Bench – 1×5 (60%), 4×3 (88%)
• Kettlebell Swings – 2×20
• Bulgarian Split-Squat – 3×3 (35%) each leg
• Single-Leg Hip Thrust – 3×3 (55%) each leg
• Weighted Arm Action – 3×25 seconds
• Kettlebell Sit-Up and Reach – 2×5 each arm
• Rollouts – 2×5
• Woodchoppers – 2×5 each way

Week 4 – Speed

Monday

• Warm-Up Block 1-6
• Contrast sequence – repeat 6 times
• Single-Leg Bosu Balance – 1×20 seconds each leg
• Rest 90 seconds
• Sumo Deadlift – 1×2 (80%)
• Rest 4 minutes
• Flying 40 – 1×40 yards (90%)
• Rest 4 minutes
• Speed Bounds – 4×20 yards with 3 minutes rest
• Post-Workout Stretch

Tuesday

• Warm-Up Blocks 1-6
• Sprints – 12×80 yards with 12 seconds rest
• Barefoot Jog on Grass – 3 laps
• Post-Workout Stretch

Wednesday

• Warm-Up Blocks 1-5, 7
• 1^st, 2^nd and 3^rd Phase Starts – 2×10 yards (75%)
• Contrast sequence – Repeat 5 times
• Resisted Sprints – 1×20 yards with 2 minutes rest
• Single-Leg to Double-Leg Jump – 1×15 yards with 2 minutes rest
• Double-Knee Start Sprint – 1×20 yards with 2 minutes rest
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Thursday

• Warm-Up Blocks 1-6
• Sprints – 8×40 yards with 20 seconds rest
• Rest 6 minutes
• Sprints – 8×40 yards with 20 seconds rest
• Barefoot Jog on Grass – 3 laps
• Post-Workout Stretch

Friday

• Warm-Up Blocks 1-5, 7
• Seated Box Jumps – 2×5
• 3^rd Phase Starts – 3×15 yards (75%)
• Heavy Sled Push – 6×10 yards with 2 minutes rest
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Week 4 – Strength

Monday

• Incline Bench – 1×5 (65%), 3×3 (83%)
• Weighted Pull-Up – 3×3
• Weighted Arm Action – 4×15 seconds
• Rollouts – 3×5
• Kettlebell Sit-Up and Reach – 3×5 each arm

Tuesday

• Hurdle mobility
• Bar Warm-Up
• Behind-the-Neck Press – 2×5
• Back Squat- 2×5
• Overhead Squat- 2×5
• Goodmornings- 2×5
• Hang Clean – 5×2 (75%)
• Sumo Deadlift – 2×5 (70%)
• Box Jumps – 1×5
• Push Press – 1×3 (60%), 1×3 (70%), 3×3 (80%)
• Hanging Pike – 1×15

Wednesday

• Hurdle mobility
• Bar Warm-Up
• Behind-the-Neck Press – 2×5
• Back Squat- 2×5
• Overhead Squat- 2×5
• Goodmornings- 2×5
• Hang Clean – 3×3 (60%)
• Sumo Deadlift – 3×3 (80%)
• DB Squat Jumps – 1×5
• Incline Bench – 1×5 (60%), 3×3 (75%)
• Weighted Arm Action – 4×15 seconds
• Rollouts – 2×5
• Woodchoppers – 2×5 each way

Thursday

Rest

Friday

Rest

Saturday

• Hurdle mobility
• Bar Warm-Up
• Behind-the-Neck Press – 2×5
• Back Squat- 2×5
• Overhead Squat- 2×5
• Goodmornings- 2×5
• Power Clean – 1×3 (55%), 1×1 (70%), 3×3 (83%)
• 3-Board Bench – 1×5 (60%), 3×2 (90%)
• Kettlebell Swings – 2×5
• Bulgarian Split-Squat – 3×3 (38%) each leg
• Single-Leg Hip Thrust – 3×3 (60%) each leg
• Weighted Arm Action – 4×15 seconds
• Kettlebell Sit-Up and Reach – 2×5 each arm
• Rollouts – 2×5
• Woodchoppers – 2×5 each way

Stay tuned for the final weeks of the 40-Yard Dash training program. Catch up with previous articles in the series:

• Perfect 40-Yard Dash Technique

• 40-Yard Dash Training Program

• 40-Yard Dash Training Focal Points

• 40-Yard Dash Training Schedule and Guidelines
• 40-Yard Dash Training Program Weeks 3-4