The two main things which determine your sprinting speed are your leg speed and leg power. Having a lean body type rather than a fat or stocky one will also help but I think that how fast you move your legs and how strong they are will determine your sprinting speed more than anything, and while having a small upper body is certainly an advantage in sprinting, a muscular man with a large upper body can still be an excellent runner if his legs are strong and fast enough.
In this article we will focus on the strength of your legs instead of your leg speed. The stronger your legs are the stronger the push forward will be and if your legs are strong enough you can manage to outrun men with much faster legs than yours. This is why weight training is important for sprinters, contrary to popular belief. Let’s go through the best strength exercises for the sprinter.
NOTE: Always do high weight low rep training like a powerlifter does when doing these exercises. This will push your muscles to the max and strengthen them as much as possible without building unnecessary muscle, which would slow you down. As a sprinter you don’t want large powerless muscles like a bodybuilder has.