Everything Track and Field Discussion Forums

I'm 5'4", 21 yrs, ~145 lbs at around 10%bf. My squat max is 305-320 and deadlift is 330-345. Power clean is 165 with bad form, probably 175-185 with good form (once I relearn it), I haven't directly worked on them in like 10 months. I've been back into lifting for about 5 weeks now after about 8-9 months of not doing much of anything.

I had someone hand time me for the 40 yard dash yesterday and I got the following times:
5.23
5.1
4.9
5.22
5.1

I think I'm going to start doing 6-8 40-60 yard sprints once a week and also do 4-6 15-40 yard sprints on another day with my normal weight training program (http://startingstrength.wikia.com/wiki/FAQ:The_Program). I also have two softball games a week and softball practice on Sunday that probably involves about 30-40 swings and 10 full out sprints to fly balls (I don't go full out on all of them in practice..) I might drop off the normal sprints or drop the volume while softball is going on.

Anyway, I was wondering doing that, and/or throwing in heavy power cleans once every 2 weeks (in place of deadlifts) how much you you think I could reasonably improve my 40 time down to? I'd like to be able to get to like a 4.6 or so if that is reasonable.
What do you think I could do in 3 months? 6 months? a year? I don't really know anything about training for sprinting

Thanks

Sounds like a good start. I don't think anyone can predict your times. Work hard and surprise yourself!

Sprints require all the muscles of the legs, core and even arms. Your top sprinters are usually muscled like a jaguar.

I like to throw a weight on my back and lunge in different directions, like forward, backward, sideways and even 45 degree angles. That way, you find some extra muscles. Also, don't forget the hamstrings and calves. They produce most of your speed. Abs and knee lifts also make a little difference.

Thanks, MTG www.TrackShoesForSprinters.com