How should I train my leg as a Sprinter?

Should I use "Heavier weights, but less reps" or "Lighter weights, more reps"? They say that lifting heavier weights, but less reps focus more on Strength, but Lighter weights, but more reps focus more on increasing size or hypertrophy... As a SPRINTER runner, what's the best for me?|||As a sprinter I suggest plyometric exercises. You'll want to gradually introduce plyometrics into your training, no more often than twice a week because it is intense and start with once a week for 2 weeks, and take a two-week break from all plyometric work every eight weeks if you are planning on continuing it after this thing you have to do.





To warm up for a plyometrics workout, jog for at least five minutes, and follow that with five minutes of light skipping, gentle jumping jacks, and high knee prancing. It鈥檚 best to perform the jumping drills on grass so you have some cushioning. A football field is ideal so you can use the yard lines, but any stable, cushioned surface like a track will provide the "give" you need. After the drills, do an easy run or reduced-volume speed session to round out your workout.





Launch into each drill with your feet shoulder-width apart and knees slightly bent. Perform two to four sets of each drill.





Balance Drills


The Payoff: Improves balance; strengthens ankle, knee, and hip joints.





1. Jump and Sticks


Jump from and land on the balls of both feet. Jump high, not far. Land with knees bent and hold two to three seconds before jumping again. Alternate jumping 10 yards forward and sideways.





2. Two-Way Hops


Start balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That's one set. Do three more, then repeat the drill starting on your left leg.





Elasticity Drills


The Payoff: Strengthens all lower-body muscles; improves the spring-like ability of the muscles and tendons around the joints.





3. Skip Ups


This is an exaggerated skipping motion. Drive your leading knee high, until the thigh is parallel to the ground, while popping off the ground, with your toes pointed.





4. Standing Long Jumps


Swing your arms back, then forward as you leap, and jump as far as possible, landing on both feet.





Power Drills


The Payoff: Improves stride power, or the force of each push-off.





5. Jump and Sprint


Do a standing long jump (see Drill 4), but at the moment you land, sprint for about 10 yards.





6. Triple Jumps


Start with a standing long jump (see Drill 4), but land on your right foot, quickly hop forward onto your left, then hop and land on both feet. Aim for maximal distance the whole way.|||It is good to lift weights, and heavier, with fewer reps is better than lighter with more reps.


Usually 3x10 is what most do.


You should also do plymetrics, and it is good to run stairs or stadium bleachers.


You should also do cleans as part of your routine and abdominal and core work.