I actually got the book from iron mind.com and the way it works is that you start out 1x20 3times/week and after either a 6 or 12 week cycle you jump on the 5x5. It’s pretty brutal and very HITish but it does work for it’s intended purpose. The 1x20 is in a nutshell: you pick a wieght that you can do 10 reps and struggle to 20. but every work out you add 5lbs. I did it when i was not running track years ago and I got upto 315 for 20reps and made some nice gains in strength and size.
I would not do that routine while training for sprints… You’d be asking for trouble.
As for the 3-1-3 you can start at a managable wieght and increase every week for 3 weeks then back off. On the next week up cycle start higher than the first 3 weeks going up by 5% every week…
I think I got upto 425 @ 165lbs doing this.
It was something like
wk 1 65%
wk 2 70%
wk 3 75%
wk 4 50%
wk 5 70%
wk 6 75%
wk 7 80%
When i took my USAW Club Coach certification years ago that was how they showed us how to train beginners.
But to be honest with track and lifting its trickier… You have to be careful not to burn out the track work by going nuts with the lifting. Theres alot more variables when incorporating lifting into sprinting. Just remember spriting is number 1 everything else is a supplement…