I am a 16 year-old boy and I am going to be a senior next fall. I am about 5’11”, weigh 145 lbs., and compete in both winter and spring track while training all year round.
My pr’s from last season were:
200m- 25.40 FAT
400m- 55.00 FAT
I would really like to be a good sprinter, who could compete in the 100, 200, and 400 at a high level. At this point, I notice that I am very weak compared to other sprinters. My lifting stats are:
Bench Press max: 170 lbs.
Squat max: 245 lbs.
Leg press max: 360 lbs.
I feel that I need more strength to help gain the speed that I lack. I am unsure as to what else I can do, like in the way of track workouts, to help improve at the 100, 200, and 400. I want to be mainly a 200/400 runner, but I also like high jump (just have terrible form at the moment) and the 400H (where I lack hurdle form and stamina). If anyone could help, I know that many users on this site are experts that could really get me started on my way to becoming at least decent at track for my senior year. Thanks, Sam.