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Anonymous
As a nationally competing sprinter and college football running back, this will be relevant to your interests.
The best thing you can possibly do for explosive speed and strength are Olympic lifts. I prefer powercleans and standard cleans due to an old shoulder injury that makes snatching WTF painful, but any Olympic lift will help. Do sets of 2-3, take ample rest, and try to add weight to each set until you reach your max. Twice/thrice a week should be fine.
But, then again, you are a faggot with no weights. In this case, I suggest getting some.
Plyometrics are also very helpful, secondary only to Olympic lifts. Depth jumps (4-7 feet in height) - jump off, try to resist the downwards force as much as you can, and jump immediately after contacting the ground (it helps to think about the jump while still in the air). 40 contacts a session if you're doing it 3 times a week, 60 if 2. Also do box jumps, vertical leaps, and standing long jumps, and try to push yourself one more inch each time.
Lose fat (Tabata interval sprints are good), do Olympic lifts and SQWATZ, plyometrics... you should be good.
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