So there's this guy (little boy?) on my team...

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freshman...superstar athlete as well as all-around superstar.
It's funny because he looks like he's barely past puberty with a Justin Bieber haircut.


But he seems like a respectful, decent guy, big time socialite.

Anyways, I'm so embarrassed to run slower than this child.


I need to get much faster.

How?

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Seriously. That's why I kept telling you in all your threads to squat and deadlift. Sure benching and curling looks cool and may possibly impress the ladies, but it doesn't do much for running/athletic performance. Squats are the best, they'll build power in your legs and lower back, and give you much better sprint speeds. As I said in another thread, Olympic lifters (some of which in your weight class can squat like 600+lbs) when put in track and field events which they'd not even trained for, managed to exhibit almost equivalent performance as the athletes trained for them. So yeah, gotta do your squats dude, screw the benching and curling and other crap, squats, squats, squats, go as heavy as you can. Also plyo jumps, too, you have to improve explosive power.

Hill sprints are an effective way to increase your speed. Regular sprints on flat ground work too but I've seen the results of far too many nasty wipeouts to recommend them..
Also, squats and plyo jumps work the movement that drives you upward, not forward. There is quite a bit of crossover in gains but if you want the best results you need to work on moving forward, not up.
Another great exercise is weighted sled pushing.