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 to choose from in order to create your own workout plan.
 

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

Tuesday:

Power clean "pulls" - 3x6 

Snatch - 3x6
Squat - 5x5
Straight legged dead lift - 3x5
1 leg alternating curls - 3x8
Seated calf raises - 3x8 
Abs 2x50 Swiss Ball

Thursday:

Dumbbell bench press - 3x10
Dumbbell military press - 3x8
Pull downs - 3x8
Bicep curls - 3x8
Triceps extensions - 3x8
Forearm curls - 3x8

Abs 2x50 Swiss Ball
 

Friday:

Power clean "pulls" - 3x6
Squat - 3x8 
Power Shrugs - 2x6
Good mornings - 3x8
Seated calf raises - 3x8
 

Good luck! Check back soon for more info.