Q: how can i tame my legs to sprinting wat gym routines should i do?

A: Sport-specific training such as training for sprinting is more involved and complex than general fitness training. A good sprinting program will consist of three phases. Hypertrophy phase when you will work to pack on muscles onto your legs by exercises such as squat, lunges, leg press, calf raises, etc. A power phase when you will perform explosive power exercises such as cleans and do plyometric training such as depth jumps, box jumps, one-legged hops, etc. Finally you will have skill-specific phase when you'll actually be running sprints. These three phases would performed pretty much in that order, though they can overlap too. The amount of work will decline from phase to phase with the first one taking perhaps 6 hours per week (3 training sessions, 2 hours each), second one 3 hours (3 training session of 1 hour), and the last 1-2 hours (3-4 sessions of 30 minutes). Each phase may last 2-3 months. If you choose to overlap sessions you would need to adjust the amount of work to prevent overtraining.

In general best results for sport-specific training are achieved when you have a good trainer (such as a NSCA Certified Strength and Conditioning Specialist) supervising you closely and keeping track of you progress and making adjustments on the go.

If you can't or don't want to put so much planning into your training, then simply focus on heavy leg training in the gym (squats) and do sprints outside of the gym. Eat well and sleep at least 8 hours a day to help recovery.