OK, those aren’t bad numbers. You’re already lean, that’s good, and you’re already pretty fast, which is also good.
In short, I see no major deficiencies here, so I wouldn’t do anything drastic. In my opinion, I think you should have 2 lower body days. On one day, go to the gym and focus on getting your squat up. Full, ass-to-ankles back squats and glute-ham raises should be your main focus here. I might do something like:
-back squats 3-5 x 3-5
-split squat 3 x 6-10
-glute-ham raise 3 x 6-10
One your other day, work on short sprints and jumps. Since you’re worried about your 40, and your top speed seems good, just focus on acceleration. I might do something like this:
-30 yard sprint 3-6 x 1
-broad jump 3-6 x 2-3
-RFI exercise 3-4 x 10-25 seconds.
The RFI exercise (reflexive-firing isometric) is to help build eccentric rate-of-force development in your plantar flexors (calves) and to develop speed-endurance. Basically, pick an exercise from this page and rotate them every few weeks. Pick a height (for one of the jumps) or whatever and do it for the time allotted. If you can get over 25 seconds withoutt breaking form or rhythm, move it up until your time is in the prescribed range. If you can’t get at least 10 seconds, it’s too hard.
At the moment I train:
Monday- Max effort upper
Tuesday- Dynamic lower (weights)
Thursday- Rep Upper
Friday- Max lower
Saturday and Sunday off
I am going to add in 2 running days, getting rid of dynamic lower, and the other sprints been on saturday.
One sprint day will consist of short sprints, and actually work on speed and acceleration.Sprints no longer than 60 yards.
Then day 2, 120m-160m working on speed endurance. Start off at first with 2 sets of 3 sprints.Adding a bit extra over time.
What do you think?