last summer i knew i needed to work on my strength so i lifted for about 3 months during the summer and went from 130lbs to 147lbs, while i was not running. due to personal reasons i could not work out during the indoor and outdoor seaon ( my senior year in high school). over the course of the year i have dropped to 140lbs due to lack of weight training and running but dropped my 100m pr from 11.37 FAT to 10.93 FAT. i feel that i should gain more strength and weight since i will be running in college. what kind of weight training program should i follow? by the way i am 5'10". and specialize in the 100m dash. i know i can go alot faster if i were stronger and my acceleration is good ( i am usually in the lead through the first 50m) it is my top end speed that needs work.
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