Elitetrack: Sport Training & Conditioning

topic….

i need to improve my block start, its too inconsisten for me to be a threat for the state title; i believe if i get it down then im easily a favorite for the sprint titles.

need to improve my strength in my hammies, they are my weak point right now and i really need to fix that

my mentality towards running, sometimes im fired up and perform well other times i feel mentally drained, like i dont think i can win which isnt too good. really need some more confidence, becoming a state champion last outdoor season was a big boost, hopefully it continues.

STAY HEALTHY…my major issure my sophmore year, hammie, hip flexor and groin. either pulled, strained or just got them a little irritated where they nagged me for the better part of the season.

so what are your goals?

Over the summer I have made large gains in how much I lift. Although I have not worked on cleans, my legs are clearly stronger. I am a jumper, so this is good news. Last year I was the weakest one on my team, back squat max of 135 lbs., bench of 90, and averaging 200 pounds using both legs on a calf raiser machine.

Just this week I am doing a 5x5 set, and my last set of each has been:
back squat: 175 lbs, 4 times
bench: 85 lbs, 3 times (I know, still low, but I'm trying!)
leg press: single leg toe press 8 times, full press, both legs 5 times, @ 250 lbs.

I'm wondering where this puts me among other female sprinters/jumpers? I have only been running the last 3 weeks 2-3x/week, and my times haven't really improved, but I don't want to peak before the season actually starts (in September). Anyhow, please tell me what a female should be lifting, especially with back squat, so that I can have any idea of what 'normal' is for a college athlete.