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. In this installment, Hester provides a full training program for the 40-Yard Dash. For more information on the TD1 Challenge, visit thedominant1.com.
Our last installment featured a weekly breakdown of the 40-Yard Dash training schedule. Here, we provide the first two weeks of a 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 1 – Speed

Monday

• Warm-Up Blocks 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 (85%)
• Rest 4 minutes

• Post-Workout Stretch

Tuesday

• Warm-Up Blocks 1-6
• Sprints – 10×100 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 – 3×10 yards (75%)
• Resisted Sprints – 4×20 yards with 2 minutes rest
• Push-Up Starts – 4×20 yards with 2 minutes rest
• In & Outs – 3×60 yards (75%) with 3 minutes ret
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Thursday

• Warm-Up Blocks 1-6
• Sprints – 3×100 with 3-4 minutes rest
• Rest 8 minutes
• Sprints – 3×100 with 3-4 minutes rest
• Rest 8 minutes
• Sprints – 3×100 with 3-4 minutes rest
• Barefoot Jog on Grass – 3 laps
• Post-Workout Stretch

Friday

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

Week 1 – Strength

Monday

• Incline Bench – 1×5 (60%), 1×3 (70%), 3×3 (80%)
• Weighted Pull-Up – 3×3
• Weighted Arm Action – 3×20 seconds
• Rollouts – 2×5
• Kettlebell Sit-Up and Reach – 2×15 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 (50%), 3×3 (75)
• Sumo Deadlift – 2×5 (60%)
• Box Jumps – 1×5
• Push Press – 3×3 (75%)
• 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 (65%)
• DB Squat Jumps – 1×5
• Incline Bench – 1×5 (60%), 5×2 (75%)
• Weighted Arm Action – 3×20 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%), 3×3 (80%)
• 3-Board Bench – 1×5 (60%), 4×3 (85%)
• Kettlebell Swings – 2×15
• Bulgarian Split-Squat – 3×3 (30%) each leg
• Single-Leg Hip Thrust – 3×3 (50%) each leg
• Weighted Arm Action – 3×20 seconds
• Kettlebell Sit-Up and Reach – 1×10 each arm
• Rollouts – 1×10
• Woodchoppers – 1×10 each way

Week 2 – Speed

Monday

• Warm-Up Blocks 1-6

Contrast Sequence – repeat 6 times

• Single-Leg Bosu Balance – 1×25 seconds each leg
• Rest 90 seconds
• Sumo Deadlift – 1×2 (83%)
• Rest 4 minutes
• Flying 40 – 1×40 yards (85%)
• Rest 4 minutes

• Kettlebell Swing Jumps – 4×10 yards
• Post-Workout Stretch

Tuesday

• Warm-Up Blocks 1-6
• Sprints – 12×100 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 – 3×10 yards (75%)
• Resisted Sprints – 5×20 yards with 2 minutes rest
• Push-Up Starts – 5×20 yards with 2 minutes rest
• In & Outs – 3×60 yards (75%) with 3 minutes ret
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Thursday

• Warm-Up Blocks 1-6
• Sprints – 3×100 with 3-4 minutes rest
• Rest 8 minutes
• Sprints – 3×100 with 3-4 minutes rest
• Rest 8 minutes
• Sprints – 3×100 with 3-4 minutes rest
• Rest 8 minutes
• Sprints – 3×100 with 3-4 minutes rest
• Barefoot Jog on Grass – 3 laps
• Post-Workout Stretch

Friday

• Warm-Up Blocks 1-6
• 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
• 12″ Hurdle Jumps – 4×6 hurdles with 2 minutes rest
• Heavy Sled Push – 5×10 yards with 2 minutes rest
• Barefoot Jog on Grass – 2 laps
• Post-Workout Stretch

Week 2 – Strength

Monday

• Incline Bench – 1×5 (60%), 6×1 (75%)
• 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 – 3×3 (50%)
• Sumo Deadlift – 2×5 (65%)
• Box Jumps – 1×5
• Push Press – 2×5 (55%)
• 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 – 23×3 (80%)
• DB Squat Jumps – 1×5
• Incline Bench – 1×5 (60%), 3×3 (80%)
• 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%), 3×3 (83%)
• 3-Board Bench – 1×5 (60%), 5×2 (90%)
• Kettlebell Swings – 2×15
• Bulgarian Split-Squat – 3×3 (33%) each leg
• Single-Leg Hip Thrust – 3×3 (53%) 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

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