Fast 40 6-Week Program
Level · Intermediate
Best for team-sport athletes 14 and up who already practice or play their sport and want a faster first step and a faster 40.
Most young athletes lose speed in the off-season for one simple reason. Their speed work turns into conditioning. The sprints get longer and the rest gets shorter. Every rep is run tired. Fast 40 does the opposite. Speed needs rest.
Fast 40 is a 6-week 40-yard dash and acceleration program for team-sport athletes 14 and up. It fits any sport where the first few steps matter. It comes from Coach Stephen Register. He is a USATF Level 2 coach in Sprints, Hurdles & Relays and in Sports Science. He is also an NSCA-certified strength and conditioning specialist (CSCS). He has coached college track and field since 2012.
The week has three hard days. Monday is starts and acceleration, then jumps and a strength session. Wednesday is fly runs, braking and the 5-10-5 cut. Friday is resisted sprints and 40 work, then a second strength session. Tuesday is easy tempo and a plank circuit. Every sprint rep is short and rested enough to be fast. Every lift stops with reps left. Short. Fast. Rested.
Included
- 42-page printable PDF, in Letter and A4
- A page for parents and guardians
- A green-light check to go through before week 0
- Week 0 testing for the standing long jump, the 40 and the 5-10-5, with tips for timing it fairly
- Dynamic warm-up and sprint drills with cues
- A 5-step Start Progression for the 40 stance
- Braking and cutting drills, plus a teen-safe jump and landing progression with contact counts
- 13 gym lifts and a plank circuit, each with an easier and a harder option
- A plan page and a gym log page for every week
- Rest intervals on every session
- Recovery basics and a test-day plan
- An FAQ
- Excel tracker with all 6 weeks pre-filled, session by session. Tick off each item and log loads and sprint times.
Weeks 1 to 3 build. Week 4 is a deload at about half the volume. Week 5 is the fastest week, with heavy-fast lifts paired with jumps. Week 6 sharpens up for test day on Saturday. Your athlete retests the same three tests from week 0. Then compare. Test and track.
A short morning check and a Monday jump check tell you when to back off. A hamstring that feels off ends the sprint work for the day.
You must be 18 or older to buy this program. Parents and guardians buy it for athletes under 18 and supervise their training.
Instant download, for personal use only. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.
Health & safety
This program is general fitness education, not medical advice. Talk with your doctor before you start, especially if you have a health condition, an injury or have been inactive. Exercise carries a risk of injury. Sprinting, jumping and lifting carry more risk than general exercise. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical hLevel · Intermediate
Best for team-sport athletes 14 and up who already practice or play their sport and want a faster first step and a faster 40.
Most young athletes lose speed in the off-season for one simple reason. Their speed work turns into conditioning. The sprints get longer and the rest gets shorter. Every rep is run tired. Fast 40 does the opposite. Speed needs rest.
Fast 40 is a 6-week 40-yard dash and acceleration program for team-sport athletes 14 and up. It fits any sport where the first few steps matter. It comes from Coach Stephen Register. He is a USATF Level 2 coach in Sprints, Hurdles & Relays and in Sports Science. He is also an NSCA-certified strength and conditioning specialist (CSCS). He has coached college track and field since 2012.
The week has three hard days. Monday is starts and acceleration, then jumps and a strength session. Wednesday is fly runs, braking and the 5-10-5 cut. Friday is resisted sprints and 40 work, then a second strength session. Tuesday is easy tempo and a plank circuit. Every sprint rep is short and rested enough to be fast. Every lift stops with reps left. Short. Fast. Rested.
Included
- 42-page printable PDF, in Letter and A4
- A page for parents and guardians
- A green-light check to go through before week 0
- Week 0 testing for the standing long jump, the 40 and the 5-10-5, with tips for timing it fairly
- Dynamic warm-up and sprint drills with cues
- A 5-step Start Progression for the 40 stance
- Braking and cutting drills, plus a teen-safe jump and landing progression with contact counts
- 13 gym lifts and a plank circuit, each with an easier and a harder option
- A plan page and a gym log page for every week
- Rest intervals on every session
- Recovery basics and a test-day plan
- An FAQ
- Excel tracker with all 6 weeks pre-filled, session by session. Tick off each item and log loads and sprint times.
Weeks 1 to 3 build. Week 4 is a deload at about half the volume. Week 5 is the fastest week, with heavy-fast lifts paired with jumps. Week 6 sharpens up for test day on Saturday. Your athlete retests the same three tests from week 0. Then compare. Test and track.
A short morning check and a Monday jump check tell you when to back off. A hamstring that feels off ends the sprint work for the day.
You must be 18 or older to buy this program. Parents and guardians buy it for athletes under 18 and supervise their training.
Instant download, for personal use only. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.
Health & safety
This program is general fitness education, not medical advice. Talk with your doctor before you start, especially if you have a health condition, an injury or have been inactive. Exercise carries a risk of injury. Sprinting, jumping and lifting carry more risk than general exercise. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical help if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale
-Stephen
elp if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale
-Stephen