hahahahelp!!!!!!!1

ok i run about a 11'4 100 meter i wanna get it to a 11 or less by next year ima sophmore..i need a summer program and all that good stuff so help me out if ya can! :)
 
thanks

weight: 151
bench: 235
squat: 350
Deadlift: 350

sprinting is pretty much the main thing you need to do to improve your times, so get to the track and start running

To run fast - you have to train fast...but you need to follow some basic training rules (like progression and specificity).  It's also beneficial to learn and practice correct posture, foot strike, leg cycle action etc...  I can give you some advice but there's no need to write out a whole program in a thread.  If you are interested, I'd need to know some specifics like your age, training age, goals, willingness to work, access to various facilities etc...  If you run for a school, could your coach set up a summer program for you?  You can send me a PM if you'd rather.

yea ik that pretty much but stronger legs is gonna help also im pretty sure so yea thats what im asking about

weight: 151
bench: 235
squat: 350
Deadlift: 350

check: http://www.bodybuilding.com/fun/tomg.htm

bryphil i pmed u

weight: 151
bench: 235
squat: 350
Deadlift: 350