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Why You MUST Address The Speed Triad For A Faster 40-Yard Dash…

By Alex On March 1, 2010 Under How To Run Faster

Quick story:

“Two little mice fell in a bucket of cream. The first mouse quickly gave up and drowned.

The second mouse, wouldn’t quit. He struggled so hard that eventually he churned that cream into butter and crawled out.

Gentlemen, as of this moment, I am that second mouse.”

Frank Abignale, Catch Me If You Can

I first heard that story in one of my favorite movies, “Catch Me If You Can”…it’s powerfully delivered by supporting actor superstar Christopher Walken and with it comes a great lesson.

I really find it really interesting though when I think about that second mouse and running the 40-yard dash (or any athletic endeavor for that matter).

The way I see it, to drastically improve your 40-yard dash time, you have 2 options:

1. Be like the second mouse, and fight, kick and push your way until you get your 40 time down to a respectable number (which is going to take insane amounts of effort, time and patience — the last 2 being things I personally always seem to be running short on)

2. Be like the third mouse.

The THIRD Mouse?

Yup…I just added another mouse into the mix (I actually have permission to do that because one, this IS my website, and two, I’m kinda sorta awesome!).

Anyways…the third mouse…what would he do?

Instead of just giving up and dying like the first guy, or blindly working and getting by on unparalleled effort like the second mouse, he’d work SMARTER.

He’d deduce some way to quickly and efficiently get out of that bucket, and make it home in time for supper to boot.

Is the third mouse any better than the second? Maybe. They’d both make it to the point they want to (out of that damn bucket), but one would do it a lot faster and easier than the other…I know which one I’d rather be.

And it’s the same thing when it comes to reducing and decreasing your 40-yard dash time…you can try everything under the sun, and work your ass off and sure, you’ll see some results eventually (if you don’t kill yourself first).

Or, you can train smarter, more efficiently and effectively and make serious improvements to your own 40-yard dash in a matter of weeks (a la the third and impressively good-looking mouse).

What’s the FASTEST way to train smart, effectively and efficiently for a faster 40-yard dash?

The Speed Triad

Do you remember from “The Fraud Story” how I drastically reduced my 40 time after my buddy Cory challenged my manhood and reputation? I know I didn’t go into much detail as to HOW I did it, so I’ll go into a lot more detail right here and now…

As I began to figure out this whole “lower your 40 yard dash” equation, I started to see a lot of patterns in what was working and what wasn’t. It seemed like certain things seemed to always work for me and the athletes I was testing stuff on, and other things that supposedly were breakthrough and extremely effective for lowering your 40 time didn’t do anything at all for me or my clients.

So, being the inherent reverse engineer I am, I started to put the pieces together and I started to realize there were 3 CRUCIAL pieces to lowering your 40 yard dash time (and ignoring or not efficiently training any one of them meant mediocre to poor results).

Those 3 factors make up something I now call “The Speed Triad”. They are:

1. Technique Training (best results using the “12-Step 40-Yard Dash Mastery Course”)

2. Sprint Training

3. F.A.P. (the Forward Advancement Principle)

Let’s start with part 1, technique training…

As I started to research all the different thoughts and ideas on the BEST technique for running the 40, I came across a ton of different view points: 2-point stances, 3-point stances, crowding the line, starting farther back, giant first, choppy first step, head down, head up…it went on and on.

So, I started testing all of them and fortunately, I pretty quickly found one that worked really, really well. But here was the problem…

The way it was being taught was CRAP! People knew what they needing to be doing, but real coaching is all about communication, and if athletes can’t get the technique down just right, then what the heck’s it matter if they know what’s supposed to be happening, when they can’t actually do it (because the teaching process wasn’t there)?

So I went to work, kinda cracked this “communication” code and developed something called “The 12-Step 40-Yard Dash Mastery Course”. It fixes this technique learning issue in a series of 12 parts to “fix” the 40-yard dash technique portion (and we all know how important the technique of the race is for REAL success).

The 12-Step 40-Yard Master Course is in “Destroy The 40” in a 12-part video series, but in a couple days, I’m going to go over even more detail as to what it includes.

Now, part 2, sprint training…

Here’s the REAL issue with sprint training when it comes to 40-yard dash training:

For sprint training to really work for you, you need to be managing several different and equally important things:

  • Rest Periods
  • Frequency
  • Distance/Volume
  • Periodization model
  • Intensity

If your rest periods are too short between sprints, then your sprint training doesn’t end up making you any faster; it just puts you in better condition.

If you train with sprints too often, then your frequency is too high, you over-exert your Central Nervous System and leave your body weaker than when it started, not to mention much more prone to injury.

If your sprint distances are too short, too long or just too much (especially for yourself as an individual with unique needs), then you might end up getting faster at distances not in the 40-yard range or overworking your body and pushing it beyond it’s healthy limits (this is key and fortunately, there are ways to gauge how much and how far you should be going, which will be covered in “How To Make The Speed Triad Work For You”).

If you don’t periodize your training, then you’re inevitably going to end up hitting a plateau pretty quickly and indefinitely stagnate. Following the right periodization model allows you to plan ahead for all potential “roadblocks” and easily scoot around them by manipulating a few, fairly simple training variables.

And lastly, if you’re not completing your sprint training at the right intensities, then you’re not getting faster. Period (nothing’s more important than training intensity, IMNRHO (in my not really humble opinion)).

If you’re not taking care of all of these different sprint training factors, it could very easily be why your 40-yard time hasn’t been improving…

Two days from now, when I release the next part in this 40-yard special, “Making The Speed Triad Work For You”, I’ll go over in detail as to how to handle all of these factors and strategies so they work best for you, but at least now you have an idea as to why your speed or 40 yard dash time hasn’t been improving.

Triad Part 3: The F.A.P.

F.A.P. stands for the “forward advancement principle” and it’s probably the most under used component to decreasing your 40-yard dash time. Adding it into your routine could be the difference as to whether you hit that 40 time you’ve been dreaming about for years or not…

I came about the F.A.P. during that period when I was preparing to royally say “screw you” to Cory. My workouts had me training 7 times every 14 days, which meant I had 3-4 days each week where I wasn’t doing much…

It was around that time I heard a quote that’s stuck with me even today. It said, “In every day of your life, with every decision you make, you’re either moving towards your goals, or you’re moving away from them.”

I took a look at my own training and saw there were 7 days every two weeks where I wasn’t really moving towards my goals — therefore, I was moving away from them…I knew I had to do something to reverse that. And that’s where the F.A.P. came in…

I looked at what things I could do on my off-days (those 7 other days every 2 weeks) that would:

  • speed up the recovery process
  • work on my muscular strength
  • clear my mind
  • improve my 40-yard specific flexibility points
  • improve my core strength specifically for the 40

And I was able to put together a ton of drills, exercises and other strategies that would have me moving FORWARD toward my goals on my off-days, instead of backwards and further away from them so that EVERY day I was lowering my 40-yard dash time, not just half the time or 75% of the time…100% of the time.

And that principle made a HUGE difference in my results. So if you’re following Triads Part 1 and 2 perfectly, but not abiding by the F.A.P. principle, that right there could be exactly why your results aren’t there.

And that to me is probably the number ONE reason why the “Destroy The 40” Program always seems to work so well. Anyways…

I hope you learned a lot about The Speed Triad, how important it is in drastically lowering your 40-yard dash time and you’re going to love what I have ready for you on Thursday. It’s called “How To Make The Speed Triad Work For You” and it’s going to show you exactly how to use all of these principles in your own training…I’m excited!

Talk to you soon,


4 comments - add yours
Shawn Horwood

March 2, 2010

I’m excited. I can’t wait for more information (and for March 9 when I can get my hands on Destroy the 40).

I had no idea that shorter rest periods kept you from getting faster…I must’ve just been getting faster cause I’m still growing (I’m 19). To think I probably could’ve been even faster when I actually played competitive soccer. Dang.

Bill R

March 2, 2010

Hi Alex and Co.

I have a question. My son is a sophomore in high school and a good athlete with very average speed. He plays baseball (second base) and football (back-up QB). I’m interested in helping him get faster but since he is in sports training or playing everyday along with the school weight program for about 10 months how or what can I do to help him get faster? Any advice or direction to one of your programs would be greatly appreciated. Thanks, Bill


March 2, 2010


It’s tough when he’s “in-season” 85% of the year…I think a consistent and slow, but steady weight training program for him to follow throughout the year would be of big-time benefit…something where the weight increases were slow (to keep him from working too hard), but steady to make sure he continues to get stronger.

I’d pick 3 different compound movements per workout, 3 times a week and add something like 5 lbs. every month. Then, in the short off-season he has, you can gear it up and see some big gains in a short period of time.

A sample workout could look like:

Deadlift 4 x 3
Incline Press 4 x 6
Barbell Row 4 x 8
Curls/Tricep Pressdowns 2 x 10




March 3, 2010

Very excited, i’ve been hanging out to see what more i can give to my athletes