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Some good stuff in here.

1. i never said to crack the back, (only gently stretch)
2. I didnt say it would fix the problem i said if it relieves pain, (as i also followed up with how to strengthen)

If pain is relieved when performing a backwards bend/stretch it is recommended to perform them slowly and controlled imediatly after recieving the pain, and throughout the day/workout session to...

This is a cut down program of what i do.

Day 1:
Power Cleans 5x5
Single Leg Squats 4x5
Quater Power Squats 3x10, followed by half squat jumps 3x10.
Front Shoulder Raise 3x8
Upright Row 3x8...

Make sure your form when running is good to start with.

If thats fine, then it could be a weak lower back or an injury.
Exercises such as supermans and bridges will help.

I also suggest doing...

Possibly even a weak lower back. If your lower back muscles arnt all that strong then thats what would be causeing the hyperextension of the lower vertibre.

Be sure to train your lower back just...

I cant see to much wrong, you are getting a lot of curve(More than average) through your lower back so that could be the cause.

Be sure to keep in touch with the feeling you are getting and not to...

Keep doing what your doing, just perhaps raise the weight so that you fail at about 10.
Just keep an eye on those elbows though, because you are hanging at the bottom of your reps (Plus the added...

Being so young i wouldnt encourage weights. Plyometrics and sprints are a good start.
This will increase your power.
Practice your sprints.

6 x 60m (100%)
6 x 100m (80%)
Single leg hops (3x10...

I guess it depends on what area of fitness you really want to get into.

If your happy with just working in gyms and stuff like that its prob not worth it.
But if you want to expand your career to...

Thanks man

What kind of things do you guys put on your business cards?
Obviously Name number that kind of thing, but anything else?

I'm just starting out and wanna design some cards (done graphic design...

Yes, I do them for my high jump.
I use a 25kg tire tube filled with sand.
Great exercise, mix with weighted squat jumps and then free squat jumps.

Plyometrics are the way to go, also bounding, plenty of sprinting too(Practice you 40m sprints over and over).

Being a Track and Field High Jumper myself (i need vertical jump and acceleartion), i mix the two.

But if I could only chose one, i would go with plyometrics.

So I have set myself a new goal, to gain an eight pack.
Can anyone recommend me advice?
Exercises and nutrition?

Thanks.