Here's a couple basic tips.
Try to organize your training (I don't know if you have that much say over it, but it sounds like your coaches don't know much so they are probably push-overs where you can do your own thing) in a "high-low" fashion if possible. Basically it means alternate "high stress" days with "low stress" days.
A high stress day will include one or more of these:
-"Bodybuilding" training done to failure
A low stress day will include one or more of:
-Light medicine ball core training
-"Bodybuilding" training done short of failure
As a general rule, you need to do a LOT less sprinting than they are probably having you doing. Stive for AT LEAST a 30:1 rest:run ratio. I think I have seen recommended as high as 75:1 for high-qualification sprinters (which you probably are not. If you are doing 100s, try for AT LEAST 5 minutes of rest between sets. Running while fatigued is not going to help you get much faster.
Also, try not to exceed much more than 300 meters in a practice session. 500 meters AT MOST. So you can do 30 x 10, 50 x 6, 100x 3, etc. Even if you run 400m, I would try to keep the sprint volume down to 500m or less, although the 400 is a totally different animal- if you are serious about running that you probably need to hook up with a good coach, training for the 400 is a lot different than the 100 or 200.
Try to use a "short to long" approach if you can. That means that early in the season try to work on your acceleration as much as possible, do 20 and 30 meter runs and really work on your start mechanics. As the season progresses, get more into 50 and 60 meter runs and work on your maximum velocity. As you approach the mid to end of the season, work on your full races, whether that is 100 or 200.
As a sprinter, you should always try to lift after weights, but I know that may not always be possible. If that is not possible, do your heavy lifting early in the season and taper off the lifting as you go on.
Low stress days should focus on tempo running. Tempo is done at no more than 75% of your maximum speed. You can do it at the same distance your races are, don't exceed 1000m total. Maybe somebody more knowledgeable then me can get in here with better tempo recomendations.
Try not to sprint 2 days in a row, that's pretty important.
There's a ton more stuff, and I don't know how much of that you can apply, but keep asking questions- I know there are a few competitive sprinters on here that can probably give you advice.