RE: Strength training and sprinting
We’ve covered this before, but it’s best to perform the high intensity components on the same day and leave the alternate days for low intensity work and recovery. Needless to say, this can make for long workouts on the high intensity days. Depending on how many speed workouts you plan on doing, you might be able to spread the training over more days.
For example, the ideal training model for a full time athlete might look something like this:
Monday: Speed, plyos, med ball, weights
Wednesday: Speed(or Special Endurance), plyos, med ball, weights
Friday: Speed, plyos, med ball, weights
All of the high intensity components are performed on the same days, three days a week. However, from a time/fatigue management viewpoint (for part time athletes, or beginners) this might not be ideal, since the workouts on M, W, and F might be 3 or more hours longs, while the tempo workouts on T, Th, and S may be only an hour or so.
An alternate (scaled back) approach might look something like this:
Monday: Speed, plyos, med ball
Friday: Speed (or Special Endurance), plyos, med ball
In this approach, each component is reduced from three to two units per week, and the high intensity components are spread out over more days, while still maintaining 48 hours between them, except for the last two days. The back to back high intensity workouts on Fri and Sat are a compromise, but it’s easier to get away with since it’s occurring on the weekend, which usually allows more rest time (unless you’re a party animal like Clemson). And if the Friday workout is special endurance, the intensity will be slightly lower, which will leave more CNS reserves available for weight training the next day.