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Just need help in writing a workout program. I only have 20kg dumbell set (20kg for both hands), and ankle weights (2.3kg).

My goals are to sprint faster [currently run early 12’s, i’ve never trained for atheltics, so i need to start] and also to jump further, my main focus is the 100/200m sprint and Long Jump (have a athletics carnival in 2.5 months), and to be RIPPED (defined chest, shoulders, biceps, abs and etc. ALSO the LOWER body). If someone can help me in writing a workout program PLEASE, like with plyometrics, bodyweight training, weight training and etc.

Thanks in advance!

P.S. Just so you know im 17yrs old.