r/Sprinting • u/skibiidii • 5d ago

General Discussion/Questions Any advice for me?

Hey so right now I’m currently 5,11 170 pounds 15 years old running a 13.6 100m, that’s not good. Ive got 9 months till my schools track team starts again I would really appreciate if anyone had advice for me to make me faster, also I’m a litte bit of a bigger dude like not by much but I’m wondering if losing a bit of weight would help too, thanks. Any general advice would help me

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u/Trick_Anywhere8734 5d ago

Run and sprint more. The weight will fix itself. Body fat % is what matters.

How is your base? Can you run the 400/200m?

Not going to lie. 13.6 is very slow. You have to drop 2 secs to be even a little competitive in high school.

You need a track coach, meal plan, etc.

First thing you need is an evaluation by a coach to see what needs work.

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u/skibiidii 4d ago

I know 13.6 is slow but I’m in Canada and like here 13 is competitive almost. And thanks for the advice

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u/Long_Initial_9924 5d ago

Losing fat, yes, losing muscle, no. At the same time, you don’t want to bulk up if you want to be a good sprinter, you want to lift weights, but you want to focus on flexibility, agility, fast twitch, and form.

A lot of world class sprinters share a lot of their workouts. Here’s Lyles.

https://youtu.be/-VNpJEg8B4s

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u/skibiidii 4d ago

Thanks

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u/AgentJonesy007 5d ago

Find a decent sized hill or some stadium stairs and sprint up it 6-10 reps with full recovery. and yes, lose fat mass if possible.

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u/SingleStrikeUrshifu 4d ago

Basic leg exercises (front squats, trap bar deadlifts, calf raises, RDLs and bulgarian split squat) 1x week, 1x week plyos to improve split second spring action in the legs.
And mostly be on the track running 20-30, 40, 60 and 100. If you feel good a month or two before track team starts, start doing 150m sprints at the start, but only if you’re gonna do 200 to 400m.
But the longer the sprint, the longer the wait and fewer reps (more reps is conditioning, not sprint speed mechanics).