Jav Track
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 New 300 Turbo Jav Mini Javelin Track and Field Purple  US $29.95
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 New 300 Turbo Jav Mini Javelin Track and Field Green US $29.95
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 New 300 Turbo Jav Javelin Track and Field Tip Light Purple US $4.95
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 New 300 Turbo Jav Javelin Track and Field Tip Orange US $4.95
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 New 300 Turbo Jav Mini Javelin Track and Field Blue US $29.95
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 New 300 Turbo Jav Javelin Track and Field Tip Purple US $4.95
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I want to bulk up and get stronger for disc/jav/shot, (10 pts for best answer!)?
I'm a thrower on track, but i'm really small. I want to get stronger to improve my discus and javelin as well as be able to throw shot put.
I'm 5'6 and 130 pounds. I'm 15, 16 in a month
I consume about 3000 calories daily (just an estimation)
I'm only a sophomore, but I want to be better by next year.
Can anyone give me a workout plan and protein/calorie count that I could follow over the summer.
I really want to bulk up!
Most detailed answer gets 10 points!
thanks in advance
I'll repeat what I posted in your duplicate question under "Olympics"
Genetics has a lot to do with this. You may be somewhat limited in what you can accomplish, so keep that in mind. And bulk isn't the most important factor when throwing the shot or discus (the order is probably speed, technique, strength, height, and weight) and almost irrelevant in the javelin. But if you can work consistently and put up with the many frustrations that come with any workout program, you can definitely take a huge step forward. This is what I'd recommend:
First, bulk and strength training are different. I'm going to assume you have access to lifting equipment and can find out some of the basics of lifting weights. Immediately after your throwing season you need to start body-building (bulk) training. This is done by lifting relatively low weights for high repetitions (20) and trying to exhaust the muscles so that they increase their blood content and thickness of the fibers. One of my favorites is a "Crazy-8" workout where you pick one or two of your exercises and start with a weight you can do 8 times you perform a set and then immediately reduce the weight and do another 8-rep set, and so on until you can't do another set because you've run out of weight. And that's the key to body-building - don't give the muscles a chance to recover between set. It's best to always focus on one muscle group for each workout (for example chest and triceps, back and biceps, and legs as three different days). I wouldn't do more than every other day and a three-day/wee cycle should be good. You would continue for about 12 weeks.
The next cycle would focus on strength endurance and would be designed to add more speed and athleticism to the gains you made. This should be more than just lifting. You'd want to add running, plyometrics (such as jump-rope, core exercises, jump boxes), and switch up your workouts to "confuse" your muscles and ensure that you don't fall into a rut. Lifting would be in 3 sets of 8 with a short rest between sets (one minute) and each exercise should try to work as many muscles as possible (deadlift, rows, lat pulls, etc.). Continue for 12 - 16 weeks.
The final cycle is actually the most critical. It is a power-lifting cycle. You would again split your workouts into muscle groups. You only want to work each body part once/week. The exercises should be very basic (dumbell bench, squat, dumbell curls, cable-throws) and all with free weights. Once warmed-up you would follow a repetition pattern of 8, then 6, then 4, then 2 reps with a LONG rest (2 - 4 minutes) between sets. After you've completed your last set, you would do "partials" where you only "take" the weight and do a set of 4 - 6 reps with a weight significantly higher that your maximum. This allows you to prepare your joints and ligaments. You should complete this cycle 8 weeks before your season starts. Switch to the strength endurance workout for 10 weeks and then return to the power-lifting for the rest of the season.
For nutrition, you want to eat several meals throughout the day. Make sure you are taking in at least 25% of your calories from protein and less than 20% from fat. Eat a balanced diet with plenty of fruits and vegetables rather than just rely on supplements (if you don't listen to me, your future bowel problems will probably convince you). Reduce salt, eliminate added sugar and remember that as you increase your protein intake you also need to increase your fluid intake. I'd push the calorie intake to 3500 and 5000 when you're in a strength-endurance cycle. Makre sure you get enough protein in the morning and after a workout. Right before a workout you need carbs, but don't skimp on protein - it lasts longer. You don't want to eat less than an hour before a workout (longer if you've eaten a lot).
And work on your technique. Unless you are already very good, you can make much bigger gains there than any other aspect of your preparation. Go to a throwing camp, work with your coach, watch video and make technique a priority.
Good luck!