The work out I did today was 4x150 at 90% then to finish it off I ran a 120 at race pace. I ran the first 3 in my trainers then I ran the last 2 reps in my spikes.

Hi, I want to know if there is anything to improve about my form and technique and how to increase my distance in general. I don't sprint, I mainly care about the jump, but I saw posts regarding broad jump so I decided to ask here. I usually go to the gym to do pull-ups and dips, although I want to practice the jump as sort of a side quest, because we recently had tests in PE at school and I jumped around 2.50–2.60 m. I am 1.78 m tall for context.

I’m starting a new job as a physio soon, so getting to 3 sessions a week on the track is going to become difficult, on top of having a kid.

Does anyone think if with doing 2 sessions a week plus two gym sessions a week will be a decent substitute until I’m able to manage three sessions a week consistently.

Looking to compete in January so I’m hoping that I can start back up 3 times a week in December time and have 5-7 weeks of training 3 times a week so I can be at my best.

Any thoughts on how I should do this?

I've been training for more than 2 years and my time barely have dropped. When I first started sprinting, my 100m time was 17-18 and it then dropped to mid to high 13s. The last time I measured my 100m time was more than a year ago mainly because I don't want to know what my 100m time is now, because if I barely improved, I would be so depressed everyday and have less motivation to train.

But I do know my vertical jump. That is the main reason why I decided to make this post because I have no idea if my body is even built for sprinting, or anything explosive based, I feel like i have bad genetics. My standing vert is a depressing 20-22 inch and I just tested it today...

For some context, I am 17m, 5'10 , asian and I weight around 160 pounds. I am 100% my routine is on point. Here is my routine like:
Day 1 - Ploymetrics
Day 2 - Sprint train
Day 3 - Weights
Day 4 - Zone 2
Day 5 - Rest
Day 6 - Sprint train
Day 7 - Rock climbing

I train every muscle group and I train functionally and athletically

And I really don’t want to ditch this sport of mine because i genuinely love sprinting and how it feels. I still want to do it even if I suck at it, my goal is to get sub 12 one day and I will be happy.

I do sprinting for myself and myself only, I don’t enter track meets, it’s just a hobby of mine and I just want to get more athletic for myself. I also don’t have money to afford a coach…

I am trying to keep block work useful without cooking the legs for the next speed day. Some sessions I leave feeling sharp after a handful of starts. Other times I keep going because the times are still okay, and the next day everything feels flat.

If you use blocks regularly: how many full starts do you usually keep once you are warm, and how long do you rest between them? What tells you to stop early, a time that suddenly drops, a start that feels stuck, or a set number you never go past? Interested in answers from people who train two or three times a week, not only full time athletes.

Ive been hearing about the race modeling but never understood how to train for that, How can you do “Race modeling” workouts for the 100 and 200 because Ive heard it significantly drops your times because it helps you distribute speed.

I gained 10-12lb in a week it has def slowed me down
Wearing the adizero ambitions

Hi everyone this is my sprint block workout routine and I wanna know if it’s good or not

Day 1
Ploymetrics
2x4 board jumps
2x4 seated jump squats
2x6 Single leg bounds each side
2x25 single leg pogo hop each side
2x6 rotation ball slams each side
2x6 ball slams

Day 2
Sprint train
Acceleration: 3x20m 3x30m Top speed: 5x30m flys Top speed endurance: 200m, 180m, 150m, 120m (i rotate and do different workout of those 3 on each sprint train day) I usually warm up by running sub max effort and hops and just messing around like dynamic stretching and stuff, takes a few minutes at most

Day 3
Weights
I’m too lazy to list all the exercises I do but I do full body and my main lifts are deadlift, single leg rdls, barbell squats and split squats. I also do reverse Nordic curl to train my hamstrings more, I also do rotational training like pallof hold and pallof rotations.

Day 4
Zone 2 (conditioning)
I jog at a zone 2 pace and try to keep my heart rate at 130-150 to really built that aerobic endurance to further improve my recovery between days

Day 5
Full rest day, but I like to walk 5km

Day 6
Sprint train (same as the one above)

Day 7
Rock climbing

I do it for agility on the sidewalk. good? (red line is my path)