Hello Dan I play football in NYC. The competition is rising and need your help. I have looked at all your football workouts and they all are top quality programs. I am 5'9 220 pounds. I currently play offensive guard. I can currently bench press about 155 pounds 10 times and squat 225 10 times and also shrug 225 and deadlift 165.

I am a current member of your program but needed some extra advice. I need to develop lots of speed in the 40 yd dash in order to fulfill my destination which is to play defensive end. Please sir help me.

You're doing great if you can stick to and complete one of our 12-week programs. This is the first step in speed development. The 40 yard sprint is all about acceleration. It is a test that demands power, flexibility, and specific starting technique. Fitrex can help you with the power and the flexibility part of the equation. However, giving you tips on specific starting and sprinting technique is pretty tough to do over the computer. In the next few months we will be putting together programs for speed development but right now we do not have anything! Very Sorry. Keep lifting weights and check out books written by Dr. Donald Chu from Amazon.com. He is a speed and plyometric expert and has some good books that should be of some help!