Balancing Work Outs with Sports Seasons?

[JHStaudt]

A little background info on me-
I'm 6'1.5", I weigh 155lbs, my body fat% is in the 8-9% range, I haven't had it taken accurately in a while. I'm 15 and a sophomore in HS.

Our school is about to start its lacrosse season, this will be my second year playing and my first year at varsity. I will be playing at defense, where I can hold my own skill wise, but size wise I could definitely desire an increase for an advantage.
I have been hitting our schools weightroom every monday, wednesday and friday to work out chests, legs and back, and every other day at home I train my core. Now that I have a season coming up though (starts march 7th) would it be wise to attempt to continue this routine, or would it negatively affect my performance? And how can I bulk up without losing my speed and agility?
Also I desire to get myself on a healthier diet than what I eat now, which isn't bad itself, it is just not nutritious. As of now I pretty much eat 2 bowls of cereal for breakfast, a chicken sandwhich and 3 pints of milk for lunch, an after school snack of usually some form of lean meat sandwhich and whatever is available at dinner. I would like to get a good diet for the season, can anyone suggest anything?
Thanks much everyone!
Joe

 

[evolution]

I can make a few generalized comments but since I have no experience with Lacrosse I cannot be absolutely specific.

Sports specific training revolves around playing your sport more often, these are the skills that will help develop what you do in the weightroom. In season should be less dedicated to lifting and more to playing your sport. Usually this means a decrease to about 2-3 days of lifting tops. Most compound lifts (example-squat, bench, deadlift, etc) will train the core itself and isolated core training should happen on your lifting days.

Bulking and not interferring with speed and explosiveness is a tricky situation. Bulking usually revolves around decreased cardio, increasing caloric intake, and using hypertrophic (muscle increases or gaining muscle) methods in the weightroom. I know the term "functional" gets thrown around a lot, but you really do want functional (increase in the way the body performs, more muscle but an increase in strength to go with it) hypertrophy instead of structural hypertrophy(big, fluffy muscles). Gaining structural hypertrophy and the result of performance is like two cars that have the same horse power but one weighs more...one of them will be faster and have better performance.

However, if you limit your training to compound movements, oly lifting (presuming you have someone to teach you how), and explosive lifting can address gaining a bit of weight and increasing your speed, power, and explosiveness.

Part of your problem is your diet. Just a few adjustments--
A perfect breakfast might look like oatmeal, a banana, 1/4 cup blue berries, 3 eggwhites, and two cups of milk.

Cottage cheese 30-60 minutes before bed.

A couple of protein shakes.

Oh yeah, and about 8 more servings of fruits/vegetables.

 

[Judecca]

Man, evolution is hardcore.

What he's basically saying is that you should practice your sport often, and do 2-3 full body work outs per week. By full body, that means you hit all the major muscle groups: your legs, chest, back and arms. Make sure you have good form - if you have any doubts, find a coach or some good demonstrational videos like on bodybuilding.com

Try a program of squats, deadlifts, chinups, bench pressing and shoulder pressing. You'll want to be training very heavy... do sets with a heavy enough load that you can't do it for more than 3 or 4 reps, and do about 4 sets of those for each exercise. That should give you the mass you want. And make sure you're drinking lots of protein shakes, eating your cottage cheese before bed and drinking a special carb and protein shake right after a workout, like Gatorade mixed with whey powder. The most important thing is that you eat enough protein though... most people wonder why they sweat and toil for no gains, when their diet is usually to blame. Hope this helps. Much love to my home dawg evolution. Peace.