Can someone give a good weight training routine for a sprinter?
Do you have CFTS? If not, get it it has excellent information on this topic. In any case, here’s a summary of my understanding…
On the days you do your speed work, immediately after, go to the gym and do and olympic lift or derivative (power clean, power snatch, hang clean, hang snatch, etc but only if you are competent), a limit strength lower body lift (squat or deadlift) and a limit strength upper body lift (bench press, dumbell bench press, incline press, etc).
Your sets and reps will vary depending on where you are in your training cycle, but generally, keep the reps less than six and do 3 or more working sets. DON’T go to failure!!!
If, after completing your sprints and the above mentioned lifts, you still have any gas left in your tank, then work in a hip extension exercise (RDL, SLDL, glute-hamstring raise, reverse hyper, reverse leg press), a back exercise (pullups, pulldowns, low rows, etc) and a shoulder exercise (presses of all types)
You can rotate among the exercise choices if you wish, but don’t get too far away from big squats and benches.
Thanks bro