your program sounds a lot like my hs’s program. because there was no real speedwork in the program and low rest, tons of athleetes were getting hammy and back injuries, and while its developed more than a few decent 300 runners, my school totally has lacked in the 55m
a friend of mine found this website a while back and ditched my school’s way of training and saw a like 2 sec drop in his 100, though he moreso did speedwork and lifting while having plyos and se on the light end. he actually kept a journal on this website if you want a look at what he did as he seems to have been in a similar situation as you (around the same age when he started cf stuff, coming from the same base, its called “HS Short Sprinter’s Journal” or something of that nature)