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I've been doing track for 3 years now, this being my forth now. I run sub 11 in 100m. What things should I fix, and which drills should I do to have the most explosive start.

my best 4-point today’s session. Next week is my Competition Preparation Phase!! i went from hams strain late march, so. been good today.

What are you all’s thoughts on number of lifts per week? I’ve been doing three lifts a week focusing on strength speed/explosiveness throughout the year. But I’m starting to think that maybe I should cut down to 2 a week when I’m racing. Let me know

Today during my session I realized that I'm punching the ground hard, straight down, but I'm not continuing the push after my initial foot contact with the ground and as a result I'm not getting good extension, and ultimately, not getting a strong cycle. How do I improve this in my next session? Because before I was only thinking "punch hard straight down"