inseason lifting

Im a college track athlete in my sophmore year. I run the 100 and 200 (10.51,21.12) my lifting for offseason is a cycle or circuit type workout. In the inseason we don’t lift for some reason. I would like to begin but have no idea what to do as in exercises? weight percentages? before or after track practice? and supplementation? I know this is a bodybuilding website but strength coaches are known here so any help will be appreciated. Specifics will be extra if you can provide them. thank you