You sound like you're in my shoes a year ago. I was trying to do the same thing. I managed to go from 11.9 to 11.3 in the 100 and from 25.4 to 22.0 in the 200. I ended up making State Track and was very happy with the results of my program. I built a very comprehensive training plan that incorporated strength work, power work, and explosive speed work.
Strength work is your basic bench, squat, deadlift, etc. I trained with low reps, and high weight to build as much strength and mass as fast as possible. Squats and deadlifts are key to building the leg strength you'll need to start getting quick times. At the same time,
upper body strength is a must as you'll need it for propelling your arms.
Power work involves olympic lifting. I used three different olympic lifts to build power. Power cleans, snatches, and push press. With these three lifts, I was able to work nearly every part of my body and developed a lot of power.
Explosive speed work was all about plyometrics. I did things like jump squats, ankle jumps, medicine ball throws, depth jumps, box jumps, triple jumps, etc. These all helped me to build agility as well as explosiveness.
I found that the olympic lifting helped a ton because it gave me a great powerful start out of the blocks, and I was always in first to start the race off. The plyometrics gave me explosive speed so the seconds I was out of the blocks, I was able to pick up speed very quickly. The strength work gave me the muscle I needed to obtain and maintain top speed.
I'd also recommend certain training techniques on the track. When training for the 100, always go 110 meters, when training for the 200, always go 220 meters. By training this way, your body starts to acclimate to the extra length of running. By doing this, when you hit the 100 meter mark at a meet, you'll be running at top speed, and won't be slowing down.
I'd also recommend doing something called power pulls. Attach a harness to yourself, and have your training partner hold onto a rope attached to the harness. Do 50 meter sprints with this, while focusing on high knees and good arm action. This helps a ton with speed and power.
This is the basic program I used:
Quote:
Day 1:
Chest/Triceps
Warm-Up: High Rep Dumbbell Bench
Core Lift: Barbell Flat Bench
Chest (All)
• Incline Bench
• Weighted Dips (Leaning forward to target lower chest)
Triceps (Alternate)
• Skull Crushers
• Close Grip Bench
Olympic Lifts
Power Clean
• Full ROM
Power Snatch
• Full ROM
Push Press
• Full ROM
Plyometrics:
• Depth Push-Ups
• Jump Out of Squats
• Double-Leg Jump for Distance Bounding
Day 2:
Legs/Abs
Legs
Warm Up: Power Runner
Core Lift: Squat
Hamstrings (Alternate)
• Leg Curl
• SLDL
Quads (Alternate)
• Front Squat
• Leg Extension
Glutes (Alternate)
• Leg Press
• Lunges
Calves (All)
• Calf Raises
• 45 Degree Calf Extensions
Abs (All)
• Weighted Incline Crunches
• Leg Raises
Olympic Lifts
Power Clean
• Hang Cleans
Power Snatch
• Hang Snatches
Jammer Machine
• Full ROM
Day 3:
Back/Biceps/Shoulders
Warm Up: Low Seated Pulley Row
Core Lift: Barbell Deadlift
Back
Lats (Alternate)
• Lat Pull Downs
• Bent Over Rows
Lower Back (Alternate)
• Weighted Hyperextensions
• Good Mornings
Traps
• Shoulder Shrugs
Biceps (All)
• Straight Bar Curls
• Hammer Curls
Shoulders
Anterior Deltoid
• Miltary Press
Lateral Deltoid
• Upright Rows
Olympic Lifts
Power Clean
• Full ROM
Power Snatch
• Full ROM
Split Jerk
• Full ROM
Plyometrics:
• Box Jumps
• Ankle Jumps
• Medicine Ball Throws (forward/backward)
• Trunk Twists
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It did the trick for me. Hope that at least some of my information can help you. Good luck!
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