sprint training

[muscle7]

sprint training
I have just join usa track and field and wish to compete in the 100 and 200 sprinting events i currently dont have a coach. Could somebody please help me with a very aggresive weight training and sprint training routine? and possibly list all supplements that will help

 

[Lord_Suston]

sprinting

I just started this to enhance my speed.

Squats try to do 3-5 sets working on explosion from the bottom of the movement. After you do squats you will need to sprint a little, I do 3-4 100m dashes, 4 fourty yard dashes and 5 starts
The starts are just the first ten meters concentrating on keeping low and getting the acceleration up. After this do some calves.

 

[muscle7]

Thanks for the info.
Any other recomendations?
Also how many times per week? I'm thinking maybe 2 times

 

[Lord_Suston]

squating is tough two times a week, I suggest the second workout to be just sprints. So lets say you want you 100m dash up. I would practice the 200 dash a few times, I know what you are thinking but bear with me, if you can do the 200m without dieing then the hundred will be no problem, actually a few hundred yarders shouldn't tax you.

Try 100 yard high knees medium pace
50yard high knees hard pace
200m twice
100m 4-8 times one to two minutes rest only
then 40 yard dashes for acceleration