Hey,
I am new to this board and new to sprint training - i have been triple jumping for about a year but (because of my stupidity) disregarded the sprint/speed factor in jumping further and concentrated on jumping higher.
So now i am stuck with a 30"+ vertical jump and an 11.90 - 12.2second 100metre time which sucks.
I had no idea how to train for sprint training although i made something up which i thought might have been pretty good - so before i make any mistakes I would really appreciate it if some knowledgable guys on here could give me some advice :).
Right now i am doing this…
Monday - Plyometrics
Tuesday - Olympic Lift Workout
Wednesday - TJ Workout
Thursday - AM - OLY Lifts, PM - Acceleration Workout
Friday - Plyometrics
Saturday - Oly Lifts
Sunday - Rest
Plyometric Workout consists of -
Standing Long Jumps
Explosive Starts
Alternate Hops
Leap Ups
Impact stuff (step, hit the floor, hop back up immediately)
Standing Triple Jumps
Box Jumps
etc
etc
(split up over the 2 days) - i do the impact stuff on friday
Olympic lift workout usually looks like this -
Snatches - 5x3
cleans - 3x3
Push Presses - 5x5
Squats OR Deadlifts OR Weighted Step Ups 3x3
Glute Ham Raises (Saturday Only) 3x6
Triple jump (wednesday) workout is like this -
Run Up Phase 2x1
Hop Phase 3x1
Hop, Step Phase 2x1
Triple Jumps 3x1
Triple Jump (MAX EFFORT) 1x1
Acceleration Workout -
20 Metres - 4x1
Flying Accel - 3x1
40 metres - 2x2
90 Metres (Max V) 2x1
If someone could help me out ith getting my acceleration and overall speed up that would be great - and if anyone could point out any flaws with my triple jump training + weight training (I am sure there are 10000000000s) could you please give me a hand - i know this is the sprint section but i am sure you know what i am doing wrong 
I am 15 years old and my PBs are as follows
Triple Jump - 12.49metres (competition) / 13.20Metres (Training)
100 Metres - 12.20 Seconds (Competition) / 11.9Seconds (Training)
It has been a while since i have competed and i have aquired correct TJing footware and gotten rid of my shin splints (YAYYY) since then so i think i will deffinetaly be jumping over 13 at the NAtional C on the 29th August.
Thanks in advance for your help
Peace
Gary