If you are a 100m guy i wouldn’t worry about making the 30m so fast, as oppose to just making sure you are doing it correctly, thats the most important thing and as you become older and more experienced it will get better.
If you are young and your strength levels are low then you can focus on max strength for some quick improvements in 30m time. 1/4 Squats, half squats and deep squats for sets of 3-6 are pretty good. When your young almost any kind of training will help you see improvement, however as you get older repitition of your actual activity THE CORRECT WAY helps. You have to sprint to become faster. I would recommend learning how to sprint FIRST before you begin trying to get really strong because when you are strong it allows you to cheat a little, I see so many guys that are JUST strong but have terrible technique. They don’t know how to be powerful because they are trying to be so quick. They may run 10.1-10.3 and they can’t improve after. Its because they have become strong and accustomed to doing alot of small things wrong and its become programmed into their bodies to do it thewrong way.
Strength will take you far but once you hit a plateau you won’t see very much more improvement if your technique is bad. Learn technique first and then get strong this way you are strengthening the correct movements that you have learned.
I had a kid that was very strong running 10.6-10.8’s before I got him. In his country all he had was a 150m street to run on and very limited weights, He used alot of machine weights.
He came to my team in january and the indoor season had already started. He went 6.8 for 60m(straining and tightening up), I knew this wouldn’t last when outdoor season started. So i corrected his push off the blocks making it happen slower but with more force application and he said after running that way it felt slow. After a couple weeks of practicing this action he felt slow in the beginning but was able to finish alot faster in the 100m instead of dying like he normally does when he is quick, he began running 10.4’s. I didn’t emphasize alot of weight training because he was a naturally powerful kid and had terrible technique in the weight room so we did lighter weight to get his lifting technique down. we did power cleans, squats, bench, very basic lifts for nothing above 6 reps.
If your strength levels are good and you have been trained to be very explosive then you have put the parts in place, but you now have to figure out how to drive the car.
Make sure you are getting full extension and pushing the blocks as hard as your can. Make sure you aren’t running off the blocks or trying to be quick. This is more so to finish a good 100m so your 30m may not be as fast in the beginning however,
As you execute more and more reps this entire movement will happen faster (simple motor programming). Asafa powell is probably the best at this.
1. Technique first-realize the race starts from 0m/s and you accelerate. You shouldn’t be at top speed after a couple steps. Give yourself time to accelerate.
2. Max strength progressing to power lifts.(I never abandon max strength totally because we do so much high velocity sprinting and power=forcexvelocity. So I never abandon any part of that equation.
3. realize making 30m fast isn’t important, but executing it right is and the better your become at doing it right, the faster it will become.