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Sample Weight Program for sprinters:

Benefits of my program: Speed, Power, And Explosiveness

Monday/Friday focus on upper body; Tuesday/Thursday focus on the lower body. After lifting, I finish up with some kind of ab work. I like to use a lot of the basics like crunches on a swiss ball, weighted decline board sit-ups, and hanging knee-ups/leg raises. But you can do whatever you need to do for the best results.

*Train your abs after every workout, Abs are the a necessity core exercise for all sprinters.*

*The following is the list of exercises, sets and reps that I'm currently performing:  * You can do whatever order you want.* This is only a sample .

Monday:

Bench Press - 3x % of max x 8 reps
Bench pull - 5x5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)
Dumbbell push press - 3x8
Dumbbell bench press - 3x8 
Bicep curls - 3x8
Forearm curls - 3x8