There are so lots of aspects to discuss when it comes to putting together a good sprint training program. Sprint training calls for weightlifting, speed training, speed endurance training and bounding drills. But for now I am gonna talk to you about the weight lifting aspect of a excellent sprint training program.
When it comes to weight lifting the sprinter should not be focused on building muscle. It will make it very demanding to run fast times when and if they are running with too much muscle on their body. The lighter and more powerful you are, the quicker you'll be able to run your own race. The main focus of the sprinter in the weight room should be on the Olympic lifts. Examples of Olympic lifts consists of the snatch, clean and jerk and power cleans. Just by performing these 3 lifts on a regular basis will help them improve their power dramatically.
It is usually say that the most powerful sprinters are the fastest and most consistent ones. The average weight of an Olympic sprinter nowadays is about 180 pounds. In the past the average weight was about 160 or so. The reason why there is so much of a change is because coaches are beginning to realize the importance of those improving power in their sprinters.
You have to barely perform Olympic lifts on the same days you are doing your speed training. Some individuals believe it is better to perform the Olympic lifts before you speed training workout but I believe this will result in season ending injuries.