u/Opig2

Hey all, looking for some feedback on my offseason setup.

Background: I was a freshman last year and ran 13.72 and 13.9 in the 100m. I'm a rising sophomore now and my season starts in November. My goal is to get under 13 this year, ideally chipping away toward 12.7 down the line. I also want to build muscle and look good, so I'm trying to balance both.

My gym situation: I train at Planet Fitness, so no barbell squats or deadlifts. I've got the Smith machine, dumbbells, cables, and machines to work with.

Current setup:

• Sprint 2x/week: one acceleration day, one top-end speed day
• Lift 4x/week, I do an upper/lower split in a bodybuilding style(one of my goals is to gain muscle and look aesthetic, as I have a skinny-fat build, I do 2 sets to failure for my upper body lifts)
• Everything around 1-2 RIR for lower body
• Adding plyos (broad jumps, box jumps, bounding) done fresh before I lift
• Doing one heavy squat pattern in the 3-5 rep range for strength, plus higher-rep hypertrophy work for legs(leg extension, seated leg curl, sldl's...)
• Some incline treadmill walking (3mph, high incline) for staying lean

My questions:

1. Is this a reasonable offseason plan for someone at my level trying to break 13?
2. Since I'm stuck at Planet Fitness with no barbell, what would you prioritize for my heavy leg strength work? I've been debating Smith squats vs leg press.
3. How would you structure my accel and top-end days at this level? Distances, reps, rest?
4. Anything you'd cut or add?

Appreciate any advice. Thanks!