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I only do oly lifting now, but before I kind of specified my strength work to aid sprinting too.
sets of 5 is a good starting point, so are sets of 3 if you're confident in technique and really want to improve power. However for really short, maximal efforts on the track it's just as important to get the legs going and practice really high cadence spinning.
I believe I got the biggest benefit from paused squats. Simple, you control it, get to the bottom, pause for a bit, the really explosively stand up. No bounce, nothing, just push the ground down. I don't think lifting for high end speed requires really sophisticated strength training, heavy squats/deadlifts and that's it. Just wanted to recommend paused squats instead of normal squats.For 1min efforts, there are some more sophisticated shit you can try. Things like heavy singles EMOM, hypertrophy sets with more focus on speed of the lift, shorter timed rests between sets. I think it can really depend on where you are now, whether you need to spend more time on the bike doing maybe lactate tolerance kinda stuff for endurance or need more power to your engine to really push that 1min.
(also, I am pretty sure all the cleans and clean/snatch pulls help massively with explosive power if that's desired)
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5115_Pete
Is there a good resource for weight-training for sprinting? I did the usual 5x5 over the winter to get some strength in for racing this season, but after the summer I'd planned to go back to the gym a bit more seriously with the aim of improving 5s and 1m power. My fast twitch muscles are puny at best.
And get Hoy thighs at the same time, obvs.