I am born in 1970 (now 42 y old) and my current time is 12.48s for 100m and 7.97s for 60m indoor.
I improved vs. last year from 12.58 for 100m and 8.12 for 60m.
I need your help to define if I should build more strength and muscular power or rather work on something else to get to under 12 s for 100m and under 7.8s for 60m.
I know this takes time and it is fine if it will be in 2.5 years when I enter the M45 category.
I weigh 71.5 kg at 173 height. Body fat 10%.
My typical program is 3x per week training.
1x work out (squats up to 160kg, and other quads and hamstring exercises, bench press, core body work, etc.)
1x technical training / short sprints / starts
1x series (60-200 m depending on the season)
thanks in advance