OK… I had to take a year off from competing in track due to school issues but I have been very consistant with going to the gym. I was a sprinter in highschool and have been told I would do very well at the school Im attending in the fall… but I dont even know where to start. 
I have been reading these threads obsessively for the past few weeks and Its so much information Im confused on where to begin.
My PR’s are 11.3 in the 100m and 23.0 in the 200m. I want to be down around high tens and mid 22’s by next year and I know I can do it but I just dont know where to start, so if anyone has any sugestions please help me…
Porducts from the store are your best choice, CFTS and GPP DVD to start with.
Working along with these and your own searching, the forum could further help you, I suppose…
Good luck!
The GPP DVD is the place to start, but you should also read CFTS and I also highly recommend Speed Trap to understand some of the key principles.
Basically what you need to do first is a GPP concentrating on tempo, general conditioning, and acceleration (hill) work. Because you are coming back from a pretty long break this phase needs to be somewhat long, say 8-12 weeks. Also this is the time to get any imbalance issues corrected to avoid injuries down the road, so get evaluated by a qualified therapist.
I have read a bunch of the threads on GPP and different phases… (Gpp -> Spp -> Pre Comp -> comp) Im going to be in the GPP phase fairly long (10 - 12 weeks) because I need to get my body back into shape. So heres the routine i have figure out so far.
Mon - accel and hills… upper body lifting
tues - tempo (lower body lifting)
wed - rest
thurs - same as monday
fri - same as tuesday
sat - pool or light jogging
sun - off
The only thing is the only hills that are really worth running on are all asphault (50 - 100m) the grass hills are extremely steep and to short to bother running on. Please give me some feed back. I want to start soon, but the weather has been crappy so It hasnt given me the chance to.