Looking for training advice: 12.3 to 11.2 in 4 months. Already have a coach, want second opinions.
I'm a 21years old sophomore at U of T trying to walk on in September. I know it's a huge ask, but I'm committed.
Background:
· 173cm / 69kg
· Best 100m from Grade 12: 12.3 (haven't sprinted in 2 years)
· Lifted consistently but only upper body hypertrophy. No explosive training, no power cleans, no plyos.
Current lifts:
· Squat: 300lbs (2x bodyweight)
· Bench: 115kg
· DB shoulder press: 75lbs each side
What I'm already doing:
· Met with a private coach, have an assessment this week
· Emailed Extreme Velocity club and texted coach Jamal Miller
What I'm asking:
For those who have made a similar jump (12.x to low 11s), what actually worked for you?
· Did technique give you the most time drop, or was it more about power/strength?
· Any specific drills or lifts that helped bridge the gap between gym strength and sprint speed?
· Would a club turn someone away who hasn't trained in 2 years and only has a 12.3 on paper?
Not asking for a prediction. Just want to make sure I'm not missing anything obvious before I spend my whole summer training. Thanks.