What exercises do i do for 100m sprint?

Question

im 18, 6ft 2 and weigh 190lbs, the other day i finished my workout and was waiting fro friends, when one of the trianers asked me to fill in a 100m sprint, to help with practise or something..., and i raced against 5 other athletes all runners, and surprisingly i beat them all with a time of 10:97, which is apparently a decent time, i did enjoy this very much and want to know what exercises i can do to increase my speed, i currently do weight training, dead lifts and lunges are included, and also i do a 6 mile jog on Tuesdays, 15km bike ride on Thursday, what do i need to do? is there anything i need to change?

Answer 1

all out 400m and 200m sprints, will build endurance in sprinting. also technique, work on reaction time and strides. if u can get to where u can go in an all out sprint for 400m, u will be good for the 100

Answer 2

I am a strength and conditioning coach and work with mostly elite hockey players but I am sure I can help u alot with your 100m time.  You really want to use Olympic Movements like the Hangclean, Snatch, One arm Dumbbell snatch etc.  Also concentrate on plyometrics-squat Jumps, Depth Jumps Continous Long Jumps., Core Strength and medicine ball work(it is beyond the time I have to explain everything here but this is a good start.  Reaction training-having a coach give audio or visual signals and u react is also an excellent way to increase your first 10m of the 100m sprint which is very important.  Add in some quality sprint work-20m sprints with full 1 min rest between, 40, 60 and 80 and 100m sprints all with at least 45-1:30 rest in between-quality not quantity is important. Running 400m will do little to help your 100 time,  Also your long didtance running-6 mile jog and 15km bike rides work your slow twitch fibers-the exact opposite that you want to train-you want to hit your fat twitch fibers hard.  If u are serious about running the fastest 100m you are capable of-and 10.97, without proper training is very, very good you need to cut out the distance training.  No elite sprinters-100m that is do long distance training as it can make your intermidiate fibers act like slow twitch and thats the last thing we want.  I could help you a great deal if you are interested.  I have trained many players who have one the fasted skating competition in their respective leagues and the training would be quite similiar in alot of ways.  Email me at  [e-mail]   My website is just being redone but it should be back up in a few days it is http://www.hockeyspeedandpower.com  Please email me and I willget you going on a program that has you in the mi9d to low 10 sec mark in 3-4 months.  Take care and good luck.  Kevin Miehm(Specialist in Sports Conditioning, International Sports Sciences Association)