To begin, take your lifetime best forty yard dash time regardless of your weight or surface that it was performed on. 

Add exactly 5/10ths of a second to it.  If you run a forty in 5.0 seconds your target time will be 5.5 seconds.

Field set up:
Start your sprint from the 20 yard line and sprint 40 yards. Once finished walk to the opposite 20 yard line and sprint back.

Goal:
Your goal is to sprint 4 sets of 4 sprints within 5/10ths of your lifetime best forty. The rest interval is 15 second between sprints and 2 minutes rest between each set of four sprints.

 

Example:  Lifetime fastest forty - 5.05

Set number one - Sprint 4 forties
Target time - 5.55 or under
Rest between sprints - 15 seconds

-Rest - 2 minutes -

Set number two - Sprint 4 forties
Target time - 5.55 or under
Rest between sprints - 15 seconds

-Rest - 2 minutes -

Set number three - Sprint 4 forties
Target time - 5.55 or under
Rest between sprints - 15 seconds

-Rest - 2 minutes -

Set number four - Sprint 4 forties
Target time - 5.55 or under
Rest between sprints - 15 seconds

 

How a timer counts the rest interval between sprints: As soon as the athlete crosses the forty yard line the rest interval begins. Immediately the timer records the time and begins 15-14-13-12-11-10-9-8-7-6-5-hand on the line..2 -1- GO-GO-GO-GO

Counting the 2 minute rest interval: After the fourth sprint of a set immediately begin the rest interval. At one minute and forty five seconds begin the above fifteen second count down.

University of Toledo Strength Training Facility

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