This is how I would organize a training cycle for myself: start by building strength, turn more of that strength into fast force, then make speed the main priority as races get closer.
This is an example, not a prescription. Training age, school sport, injury history, meet schedule, and coaching all change what a good plan looks like. I would adjust the volume before forcing myself to complete a week exactly as written.
Every phase keeps some sprinting and some strength work. What changes is the main emphasis and how much fatigue I am willing to carry.
The weight room carries more volume here, while short accelerations keep sprint mechanics in the plan. I would finish this phase stronger without feeling slow or beat up.
Heavy lifting drops slightly. Jumps, throws, Olympic-lift variations, and fast concentric intent get more attention. Max-velocity work becomes a regular part of the week.
Track quality now comes first. Lifting volume falls, but a small amount of intensity stays in so strength does not disappear. The last week may be lighter before an important race.
I use high and low to describe nervous-system and impact demand, not effort or character. Grouping the fastest work with lifting leaves clearer recovery days between quality sessions.
Short starts and 10–30 m sprints first. Lift afterward: explosive movement, main lift, unilateral work, then trunk.
Mobility, an easy tempo option, upper-body work, or complete rest depending on soreness and school stress.
Build-ups into fly sprints with full rest. Follow with jumps or throws and a short power-focused lift.
Easy movement, rehab work, and video or notes from the previous sessions. No need to turn recovery into another test.
Longer fast reps with generous rest. The lift is brief and avoids extra volume that would ruin track quality.
One light technical or tempo day can fit here. At least one day stays completely open for recovery.
The exact exercises can change. The order keeps fast, technical work from being buried under fatigue.
I would rather leave one accessory unfinished than lower the quality of the next sprint session.
Raise body temperature, move through the positions needed that day, and use a few progressive sets instead of a long routine that drains energy.
Jumps, throws, or an Olympic-lift variation. Keep the reps low enough that speed and landing quality stay high.
Squat, trap-bar deadlift, or another major pattern that matches the phase. This is the clearest strength target of the session.
RFESS, step-ups, RDLs, hip thrusts, or hamstring work. Choose a few useful movements instead of collecting every exercise.
Finish with targeted support work, then record load, sets, reps, RPE, pain, and anything that affected the session.