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you'll never know till you try

i think you know the answer

for the future
#1 make the head coach aware that you're new to the sport ... it'll help him and his staff know to watch you a little more when drilling
#2 ask different coaches to stay after...

if those are the types of programs you want to run go with 6-8 weeks of rippetoe's starting strength, ??? weeks of ws4sb

5/3/1 is a great program but it's slow developing ... if you're team...

#1 when you say weightlifting with no space between words you're refering to Weightlifting which is a sport (clean and jerk, snatch)

#2 the phase of training you're in would determine how fast you...

you're on to something... two meals a day is much, much better than just one

2x

seriously, learn lessons from life's mistakes

you will need to look into dieting properly to gain mass

people don't change body composition through exercise or routines, they change by eating certain ways

you should google "weight gain...

I would call SS a foundational routine more than anything...


but if you read rippetoes book he says a novice trainee could use SS for 3-9 months till they start to:
A) plateau severals times...

google:
lyle mcdonald -or-
the anabolic solution -or-
the paleo diet

these two diets will set you straight

well Jack3d has creatine in it so I wouldn't bother buying another creatine supp


besides protein powder, multi and creatine ... take 3g of high quality fish oil 2x a day and 1000 iu of vitamin d...

210g pro + 450g carb = 2640cal 100g fat = 900cal together = ~3500

you weigh 150#
BRM + daily activity = ~2300cal

3500 in - 2300 out = +1200/day

1200/day = ~2.4lbs/week

we'll go...

you listed all protein sources

a half gallon of WHOLE milk = 620 cal, 34g fat, 55g carb, 34g pro
one 8 oz chicken breast = 250cal, 3g fat, 0 carb, 52g pro
five JUMBO eggs (not the large kind) =...

the amount of protein your taking in is fine

however, i'd throw out the can of tuna pre workout and have 2 cans of tuna for you meal later on at night


another note on that night tuna meal,...

i'd keep the lifting and sprinting seperate....if you sprint between sets you won't be as strong and you lifting will suffer

so are looking for a high school oriented program? what's wrong with a college-based program?

or do you mean you've never come across a high school track program w/ oly lifts?

i don't fully get your question but here it goes

oly lifts = higher power output
high power output = faster acceleration, jump high, run faster, ect.

thus, sprinters should do oly lifts

...

could i get a picture to see?

are you sure it's not the lighting in your room

second that one..if you have a tight chest it'll pull your shoulders forward and make you slouch...the shoulder dislocation will fix that


also, really stretch your hamstring good after a workout

google 'crossfit'