T Nation

Sprint/Speed Training, Where to Start?


Hello all, I've been a lurker here for about a year and a half (since I started seriously lifting weights) but I can't seem to find what I'm looking for anymore.

I've gone from skinny to skinny plus about 30 pounds thanks to the info in the forums here. So thank you all. But there is one thing that I've been looking for and can't find. I would like to be faster, and want to follow some sort of program because I feel beyond inexperienced in speed training. Is there any sort of standard program to develop greater speed for 100m, 200m, and 400m sprints (or any combination of them)? (By standard program, I mean something that everyone starts out with or should or whatever, the same way that most beginners are told to do 531 or starting strength to get stronger or ws4sb3 etc)

If it's relevant, I currently work out 3 or 4 times a week at the gym, and twice at the track/hill. At the track I usually do a ton of hill sprints and some shorter sprints on the track. But I feel a little lost when it comes to progression and improving sprint mechanics (I know the way I should be sprinting, but I don't know how to analyse or improve my own technique).