One of the incredible things about sprinting is the effect it has on you central nervous system in recruiting fast twitch muscle fiber, mainly the type IIB fibers. Those are the fibers that have the biggest potential to produce force. Simply put you can increase type IIB fiber activation by trying to move your body as fast as possible,. a.k.a, Sprinting; or you can lift something that is very heavy for you. One of the benefits I have noticed from my increased sprinting these days is an increase in strength in many of my gym lifts, such as presses, pull ups and front KB squats. With track season in full gear I have some track meets coming up, one at the end of April. I have been on the track only once or twice a week for the last month I can notice that the neural drive to my muscles is always increased after a fast sprint session.
Take home advice:
If you are stuck on a particular lift or feel weak, add a day or two of high intensity sprints to your training regime and you will increase your strength in the gym. Although if you are new to sprinting you must cautious in the beginning as sprinting is very taxing to the CNS. I would cut your gym volume back a bit if you plan on adding in some sprint days.
The following template would be a safe and effective place to start when beginning a sprinting program:
Monday = Sprint Session A
Full Body Joint Mobility
High Knees 3 sets of 10 yards
Butt Kickers 3 sets of 10 yards
Karioka's 3 sets of 50 yards each direction
and any bodyweight loosening drill that helps you feel loose and explosive
4 x 30 meters (1 minute recovery)
4 x 50 meters (2 minute recovery)
Remember that this is not a workout per say...you are trying to spring as fast as possible so if you need to rest more between sets....by all means take more rest!!!
Friday = Sprint Session B
Same warm up as Monday
5 x 60 meters (As fast as possible - 3 to 5 minute recover between runs)
If you are not about to out and hit the track, try some of the following to increase fast twitch muscle activation:
Vertical Jumps onto a high Box
Standing Broad Jumps
Single Leg Plyo Hops
Get out there and use the Type IIB fibers. God gave you them for a reason!!!