there is no best, just guidelines and then doing what works best for the athlete within those guidelines, i believe, because there is no cookie cutter program, something may work well for one person but not the other.
I notice you continue to say that your legs dont need to get any bigger but how about making your legs stronger, as i beleive that in any sport your legs cannot ever be too strong.
Just my 2 pennies
It seams that nobody is treating strength training wrt sprinting. It’s not a matter of increasing strength but a matter of running faster!
One should look at:
- Strength as a base and that is both maximal and explosive, than
- The different types of strength elements required for sprinting (ie, explosive, elastic, reflex-elastic, explosive elastic and resistance to dynamic strength (where necessary-400m).
We then need to understand which of each of the above influences what segment of the race and to what percentage!
Then we can device a training program that correlates to the strength improvements necessary by the particular athlete to arrive at optimal speed development.
Thus the weight training program is an integral part to the track program and not an ad on. Hence how can we comment on weight training without considering what is done on the track!! and without understanding what elements it would influence in ones development!!
A weight-training program, similarly to a track program, needs to have a vision of continuity. You do not repeat programs, not even from one cycle to the next let alone over the years! If the strategy does not include this then sprinting improvement (and not necessary strength improvement) will suffer.
Finally, we must understand the difference between sprinter’s lifting and other sports strength training. CYCLIC-DYNAMIC