I hope no one minds me dropping in some ideas here, i have represented russia in european and world youth meetings, i have a best 100metre time of 10.66, wich granted isnt mind blowing, but i am white and i ran that when i was 16, i would have pursued athletics properly but i made a stupid decision that ruined my chances..Anyway to cut a long story short, i used hill sprints to train, i would jog down and sprint up 5 x over a 150 metre distance, then i would jog for 50 metres and while on the run burst into a sprint, as i ascended the hill, i would do this 8 times, 4 times a week, and mix it in with flat running, never ever use ankle weights, it can do TERRIBLE damage to your shins and knees, and weaken your hamstrings, you can try explosive jumps too, jumping from a box onto the ground then springing straight up as high as you can, this is great for strengthening the fast twitch fibers.
These are my suggestions, and im no expert, but they worked for me.

also remember, if you're training for football, it's not so much how fast you are, it's how explosive you are. how fast can you get to top speed?

work on your explosion and you'll get faster. but as everyone else said, also work on your long range speed (not as much as you rarely go over those 10-15 yards that you really need to be explosive in) and most important, your flexibility. if you can get your muscles long and limber, it'll help you get stronger, and help that strength translate over to your speed.

I appreciate all of the great ideas suggested here. I have not tried many of them, but the arm drive exercises and uphill running make sense. My track coach in high school said that downhill running was acceptable training as long as one does not hold back (inhibit speed). Inhibiting your speed was said to be bad for the bones, possibly because of excessive shock.

On the supplement side, I also recommend creatine since studies seem to generally supports its value for explosive power.

I have a sprinting competition in about six weeks and am considering either "The One" by Applied Nutraceuticals (with PCT) and/or Jungle Warfare by ALRI. My goal is to build strength and LBM and lose BF.

Any thoughts?

Creatine does help, but i only found mono to help with speed, be carefull with a dht based steroid as it can slow down collagen synthesis, even though there is now real evidence im aware of to prove it, it can cause tendon and joint problems, like winstrol can.. i think turanabol or h-drol would be a much better alternative, or boldelone.

Originally Posted by russianstar

I hope no one minds me dropping in some ideas here, i have represented russia in european and world youth meetings, i have a best 100metre time of 10.66, wich granted isnt mind blowing, but i am white and i ran that when i was 16, i would have pursued athletics properly but i made a stupid decision that ruined my chances..Anyway to cut a long story short, i used hill sprints to train, i would jog down and sprint up 5 x over a 150 metre distance, then i would jog for 50 metres and while on the run burst into a sprint, as i ascended the hill, i would do this 8 times, 4 times a week, and mix it in with flat running, never ever use ankle weights, it can do TERRIBLE damage to your shins and knees, and weaken your hamstrings, you can try explosive jumps too, jumping from a box onto the ground then springing straight up as high as you can, this is great for strengthening the fast twitch fibers.
These are my suggestions, and im no expert, but they worked for me.

Nice dude. I'm a big fan of explosive jumps too. How is The One working to improve you in terms of athleticism and speed/quickness? I'm pretty interested when I come of age, hope it won't be banned by that time =/