Time to squat heavy, then burn out the legs.
- Barbell Squat, pyramid to 3-rep max, then 3 sets of 3
- Pyramid as follows, adding weight each set: 10, 10, 5, 5, 5, then 3 x 3
- 50-Yard Sprint x 5
- Walk back to the starting position after each sprint; do not take any additional rest
This workout is for weight and speed in the sprint, not overall time. You should record your weights used for the squat (recording the warm-up sets is not necessary — just the three main sets of three reps). You should time your sprints; recruit a friend if necessary.