[chinwaggler]

Hi, I go to the gym regularly, do the usual, squats, benches, triceps, calfs, stretch. I also do plyos.

I try to do between 6-8 reps 3 times.

I know a bit about weights but..
Just seeking advice from some people who know more. What routines would be advisable for someone who wanted to be able to run faster: I want to improve my 100m sprint time and get faster because I play winger on my school rugby team.

So weights for being faster? Thx

[KickNit]

The best way to increase your run time is to get out there and sprint. Instead of just sprinting 100m, do shorter sprints followed by pacing and then more sprints. For instance,

Do 1 leg of 50m at top speed, run as fast as you can
Then slow down and do 50m at a steady gait,
Sprint again at top speed - full top speed, 50m
Stead pace run,

Keep this routine up for about 20-30 minutes. Each time you sprint try to run as hard and fast as you can then slow down and catch you breath and run at a steady even pace. Do that every other day in between your normal workouts.

[chinwaggler]

I already do HIIT (as some call it) or interval training as others call it.

I do it around a pitch. Sprint along one(sides), walk along two, jog along 3, sprint along one... etc. I'm doing it thrice this week cause it's half term but I'll see if I can maintain three when I get back to school.. (may involve waking up even earlier ).

I was just wondering what weights I could do to increase the appropriate muscles' strength. One I'm not sure about it the hamstring because all leg exercises seem to do quads rather than hams. But any advice will be helpful.

[KickNit]

Have you tried plyometrics? Plyometrics are good for increasing running speed. Other than that you might try some Olympic-style lifts to strengthen your glutes and hamstrings. What you really want is power more than strength. The proper glute and hamstring exercises can give you additional power on the starting leg of your sprints.

But before you do any strength training I'd check running technique and make sure that your posture doesn't need improvement. You can usually increase your run speed by making tweaks in your posture. As far as strength training goes, do a full body workout as any strength you gain will improve your running speed provided that posture, power, and explosiveness are worked on as well and you are better off doing the HIIT and plyometrics for those.