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example of high-intensity, low-volume: squat 3 x 3 x (90% of one-rep max)
example of low-intensity, high-volume: squat 5 x 10 x (65% of one-rep max)

Just moved into uni accommodation, so stressfull, waking up early, cooking morning and night (most stressfull, takes long), go to lectures.  

lol, i don't use missippi method anymore, my stopwatch has become non responsive when pressing a button also when pressing a button it presses twice and at the end of the race it is still going, wtf.

hopefully during the training they have a stop watch and time me.

here is the final configuration i have worked with help from lbss, adarq, acole.

monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: upper body
saturday: lower body (low intensity + high volume)
sunday: speed workout (just do their training)

i will be eating, well trying, to eat 4 times day.

@LBSS: I am grateful, for bearing with me an helping me out, i will try harder to explain myself, its even worse when face to face.   thanks for the template.
 

High intensity, low volume, which high intensity refers to large reps, fast movements and low volume refers to low load, low amount of weight on the bar.

Now that is out of the way time to start.

Your a sprinter but you devote two days a week (which follow rest) to only upper body work?  You run only twice a week and only do speed workout?  A better template would be:

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Since it seems like you are doing speed work with a club you should be set for wed/sun.
For your tempo work you can do 3x3x150m with 90sec recovery between reps and 5 minutes between sets one day and 8x200m with 3 minutes recovery between reps the other day.
Your speed endurance work could include a timed 200m, 300m and 400m run all with full recovery.  You need to build up your work capacity if you want to actually sprint.  

Keep the weight training simple.  Use any squat variation for your lower body.  If you have technical coaching include one dynamic lift, but you do not need it.  There are world champion 100m sprinters who do not lift weights.  Remember this!  For upper body you don't need much more than pullups and dips.

Here is the change to the workout template


monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: lower body (low intensity + high volume)
saturay:upper body
sunday: speed workout (just do their training)

@toddday: i can do that after my hypertrophy workout, as i just need to gain some muscle mass not a lot, so i can have some muscle fibres to use an then after i can do what you suggested.

i want to utilize the gym before while i leave uni, which is till next september.
thanks for the advice.

You will make your own decisions but I am going to tell you for the last time that whoever told you that you should focus on hypertrophy at the expense of sprinting did not give you sound or even accurate advice.  Hypertrophy does not create new muscles fibers which you can then use for sprinting.  More muscle fibers would be great but unfortunately you are stuck with the amount you have and focusing on sarcoplasmic hypertrophy will only lead to you spinning your wheels with regards to actually running fast.  Good luck. 

I read also squatting will help in increasing my sprint time. I read it also on elitetrack, on
Why do you have to play the psychological game, i would like to do what you told me, but since i live on campus, the track is quite far, and on Wednesdays and sundays they use a minibus to get to the track and back, any workout related to using a track on other days is out of the question. how many workouts should i do for the upper and lower?

the plan you suggested

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

i really would like to improve my speed endurance.
but am in a dilema, any suggestions.

I'm not playing a psychological game with you, I'm just giving you advice but if you refuse to take it and keep telling me you know something to be true because you read it on this or that website then I am wasting my time.  If you want to sprint you have to run both often and fast. 

Can't make it to a track more than twice a week?  Then you can do hill work.  You can find a park and do bounding and tempo work there.  You can do moderate recovery runs on the street.  The point is your priorities need to be in the following order: running fast (speed work), running hard (endurance), jumping/bounding, lower body lifting, recovery, upper body lifting.  You don't need to worry about upper body lifting when you can't run under 8 seconds in the 60m.  You don't even need to worry about squatting when your over 8 seconds in the 60m.  You just have to learn how to run. 

At your level you just need to make sure you are sprinting more often.  That's the best advice you are going to hear.  It might not be what you want to hear, because maybe it's more attractive to you to think you need to tweak some technical detail or add some specific weightlifting... but it's the truth!     

It does make sense i guess.

So here is the plan you outlined.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Ok now i need your help in changing this to something suited to my area i.e. how to do tempo work you said 3x3x150m i can't measure the street could you do the distance running in terms of time and intensity sprint % instead of m, which is for monday and friday.

what type of weight training do i do for wednesday for low and upper body.

how about:
low = squat, lunges, RDL, calf raises
upper = tricep extensions, bent over rows, bench press, weighted oblique twists.

as for lower intensity you are referring to low weights and moderate weights and high weights.

is the aim also to try and get my squat up or just to develop my ham, quads, glutes, hips.

when i do the bounding i get extreme pains on my shin. my squat is weak.
when do i do what you mentioned hill runs

what type of exercise do i do for speed endurance in my area also in terms of time not distance.

so help organizing my workout routine and what type of workout i should do for them, etc.

thanks

Why can't you measure the street?  When you go to the track walk 100m and count your steps.  Go to a park or street and walk about twice that.  That should be roughly 200m.  That's your distance for your interval. 

Find a hill that takes about 10 seconds to run to the top.  Run to the top 10 times and walk down. 

You should always try and get your squat up. 

You have no need to do tricep extensions except to waste time.  A good upper body workout for you is 50 pullups, 50 dips.  When you can do it in 2 sets then you can add weight.

For your lower body there are lots of people that can give you better advice than me regarding weight training.  The only thing to remember is do not let weight training negatively affect sprinting.  Sprinting comes first.  Honestly most college level 100m sprinters blow off weight training to some degree.  For me it was often just too much in addition to grueling track workouts and school.  We still get a lot faster.

Keep it simple.  Whats your maximum high-bar full olympic squat?  If it's 100 kilos, than do about 25 reps twice a day with about 75 kilos.  When you can do that easily (ie sets of 6-8 reps) test your max and repeat with about 75% of it.  Throw in some RDLs, perhaps 3x10x135.  That's all you need.

for lowerbody i will do squat and RDL's only.
upper = pullups and dips

but still have questions

Q. what intensity should i be running at for the tempo?

Q. what days do i do the hill run?

Q what is weight training, is that upper and lower combined?

Q. what do you mean when you say low, moderate, high intensity, example please in terms of reps and sets?

What country are located in?

Seifullaah73,

You seem to be spinning your wheels asking every last person for every last detail of your training program.  You have to understand that this forum is about getting advice for how to design your own program and become a better trainer/athlete, not getting others to write a template specific to you that you follow to a T... Think about it as some teach a man to fish type stuff...

Anyway, I told you to do 50 dips and pullups per workout until you can get them done in 4 sets of 25.  Other people told you to do 4 sets of 8.  This is not contradicting advice.  This is GENERAL ADVICE.  You could choose to do 3 sets of 10 and it would be fine.  You could do pushups instead of dips.  The point is at your level bodyweight movements at moderate intensity will suffice for the time being.   Whenever you find yourself in the gym do a bunch of pullups and dips (or pushups).  Put it in your log.  Try and do more (or more per set) each workout.   Do some weighted back squats and calve raises a couple times a week.  Try and do more weight or more reps for these lifts.  Always do at least 5 reps and fewer than 20.  Log it.  It will thrill those on the forum to see you improve (that is after all why people dispense advice for free... they like to see it help someone improve).

As far as sprinting.  I ask that you just follow this advice and not ask for any more details.  Keep sticking to your track workouts with your club.  As far as your supplemental work follow this advice:

A) If you have some time during the day and your legs don't feel terribly sore and you didn't run fast the day before:

Go run fast and do it somewhere familiar.  Try and break a record.  Run between 300 and 800 meters.  Keep reps between 30m and 120m. If there is no track nearby but there is a 50 meter hill... Then go run up the hill 8 times as fast as you can.  Time yourself and try and make each rep better than the week before... pay special attention to the last rep and make it all out.    If there is no hill nearby but there is a 100 meter straight go run that 5-6 times and set a record on the last one!

B) If you have some time during the day BUT you ran the day before or your legs still somewhat sore from weight-training or previous speed work:

Go run intermediate and do it somewhere familiar.  Try and break a record by reducing recovery or lowering overall time.  Run between 1000 and 2500 meters.  Keep reps to at least 100 meters.  For example if you find a 200 meter straight somewhere go run the 200 meters 5-10 times.    Rest at least 30 seconds and less than 8 minutes between reps.  Run each rep at the same time.  This will take some practice.  If you run to fast you will "die" if you run too slow you won't get a good workout.  You will figure it out.  Maybe you will be able to run 200m in 35 seconds 8 times with 4 minutes rest between each rep.  Try and improve next time.  You could improve by adding a 9th rep.  You could improve by taking the recovery down to 3 minutes.  You could improve by taking the time per rep to 33 seconds.  Remember improvement (lower time or reduced recover) is required across ALL reps.  Nobody can tell you what to improve you have to base it on how YOU feel.  Generally if you are feeling a bit more sore you will do better trying to set a record for less recovery... You will learn to feel that out.  When you are close to 8 minutes recovery between reps than try and lower the recovery... If your recovery is short then try and reduce time per rep!   

C) If you have some time during the day but you ran the day before and you still feel very sore from training:

Then rest.  If you are really itching to train than go jog for 15 minutes, do your skips, dynamic activation, and some static stretching. 

D) You have homework or a lecture or a family commitment and can't train:

That's ok.  The next day you have some free time just evaluate whether you are A,B,or C.  Get in the gym too if it's been awhile.


**************

One rule: Before you ask any more questions, get to a track ASAP and got some friend of yours or someone to just stand there and time you running 60m, 100m, 200m, even 300m and 400m.  You can stand there put your hand on the ground and they can start the watch when they see you move and stop it when they see your foot touch down past the line.  Have them take 3 times for the 60m, 2 for 100m and 1 time for each other distance.  Report your times in your log.  Also, get a spotter or a squat cage and find out how much weight you can squat for 3 reps.  Finally, report how many pullups in dips you can do in a single set of each.  That is your homework.  The sprint times and squat testing should be repeated every couple months.  Besides that just follow the guide a wrote for you and good things will happen.  I've been around sprinting for awhile and I have tried my best to write this as simple as possible (you might notice I combined speed endurance and tempo for you... at your level you really don't need to separate the two and it seemed to be confusing you)... I hope after your report your test results you next journal entries will be a lot shorter... something like this:

**** Sample ****
Felt a bit sore but not terrible (Option B)
Ran 200m 7 times.  4 minutes recovery.   Times: 32,33,34,33,34,34,37  (Will try and take a bit off the first next time and get them all under 35)
Got to gym:  Did 3x10x150 for squats, calf raises.   (will go for 3x10x155 next time) Did 4x10 pullups and dips (will go for 4x12 next time)

That's it.

Good luck.