Elitetrack: Sport Training & Conditioning

Hey guys,

So i have been lifting, running, and doing plyometrics since the summer but now i find myself playing on my school's  soccer team and having about 12 weeks to get ready Im currently in the 11.3-11.5 range in the 100, what do you guys think would be the best training strategy to try and get to 10.8-10.9 by sometime in march?

Thanks in advance for any help.

Give us a little more detail on your workouts and lifting. Progression, weight numbers, running workouts and times, etc, so that we know where you are at.

And I went like this  :shocked2: when I read this

doing plyometrics since the summer

okay, i wasnt too specific when i posted the original post, sorry…. 
hah about the plyometrics, i havent done them conistently, just a little during water polo practice and a little during soccer practice recently…

Times:
My last official times were in early july and were:
30m fly 3.11 (Stanford Track Camp electronic timing)
100m 11.45 (California State Games)
200m 22.98 (California State Games)

Ive been following a 5x5 type of lifting program and squat 285 (the most ive squatted was 305) i recently started power cleans and clean 135 pounds (i know i need to work on it a lot)

as for training, i tried to get a short to long program started but with waterpolo season, i just never got around to organizing myself to follow a training program… the track coach from my school just got fired, so im just lost in this whole training thing…. any help on what types of workout and progression i should be doing would be GREAT 
Thanks
-Luis

If you can squat that much you should be able to clean a lot more than that, i suggest you start working on your form, do hang cleans not power yet, maybe start out with just dumbells because your form is obviously not good and you might risk injury

My experience with trying to teach any sort of clean with dumbbells is that it is harder than using the bar. Regardless of how you do it though, work on your cleans and it should really help your power output.