I’m 22 getting ready to start collage in the ACC and I am planning to try to run for them this fall {mainly short sprints} Now I did run my soph. year in h.s. and made the varsity squad however all I ran was relays so I never got a chance to run a lot of opens {my best one was 11.8 and I had a horrible start and fell and the line and broke a bone in my elbow which ended that season for me} Since then I haven’t done any training to get into competion mode, come to think of it I never had. All I’ve done is lifting, currently I’m at 6’, 175lbs and my problem is the following:
What kind of routine should I go with… should I continue lifting 5 days a week for the next 2 months and try to pack on some needed size and add strength, basicly bulk, and then start doing plyo’s and sprint training or should I try to incorporate the plyo’s and sprinting now and cut down gym time to 3 days a week? Plus what sprinting drills worked best for you guys? In h.s. are coaches were hell bent on making us run til the sun went down in practice, I didn’t learn how to come out of blocks or do hand off until my first meet!
Plus I noticed that everybody in here bashes the use of ankle weights {which I just bought 
} so if those are so bad what, if any, training tools do you suggest I use to work on my explosiveness?