help increasing agility/endurance with decent strength gains

[Shwayze]

well, I am 19 years old. I weigh roughly 180 lbs at 5'11. I am and have always been in good shape. I spent many many months in the gym last year but took the last 3 months off for school.

I start the Fire Academy in florida here in 3 months. My main goal is to increase my endurance/agility above all. I have always had decent strength to my liking. Would I like to be stronger? Of course, who wouldn't.

For the fire academy, bulking up is not an option. The people who bulk up often have difficulties doing the PT.



How often should I be doing cardio? What types of cardio should I be doing?

I feel that my current routine isn't really doing me much for what I want to do. Any dietary help would be great, too.

MONDAY!
close grip bench presses: work up to 3-5 rep max
DB floor presses - 1x15-20 ; 1 x failure
Tbar rows / seated db-powercleans (superset) ; 4 x 10
towel Barbell shrugs ; 3-4 x 10-15
standing DB curls ; 3-4 x 10-15

TUESDAY!
box jumps : 8 x 3
bulgarian split squats; 5x5
romanian deadlifts; 3x8
leg raises - 4x10

Thursday
barbell bench - 3 sets to failure (60% 1RM)
chin-ups/rear delt flies (superset) - 3x10
DB military press - 4x10
dumbell shrugs / DB triceps extensions (superset); 3x8 // 3x15

Friday
Deadlift - work up to 3-5 rep max
Walking lunges - 3x6
Pull-throughs - 3 x 10
sprinter sit-ups, V-ups, toe touches, hip thrusts

[kickinthepants]

maybe look into crossfit type routines? I believe they are focused on speed/agility/endurance. good luck

[Shwayze]

I would also like to know if there are any supplements besides protein (i have half a container of ON Gold Standard 100% Whey still) I should or could be taking.

I was considering one of the stacks that BB.com reccomends

MHP DREN
Scivation Showtime
MAN Vaporize

or

Nutrex Lipo 6
PrimaForce Max CLA
NOW Tru Hoodia Complex
Chromium Picolinate


not that i'd limit myself to any of the above

[kickinthepants]

creatine, caffeine, multi, fish oil if you want

[Shwayze]

creatine, caffeine, multi, fish oil if you want

k thank you much.

what are reliable sources of caffeine? coffee??

Is creatine still good for someone trying to improve cardio and cut?

does BB.com have a good crossfit routine somewhere?

[kickinthepants]

http://www.crossfit.com/ the official site, everything you'll need to start

id order your supps from bb.com id recommend these

http://www.bodybuilding.com/store/4ever/caf.html

http://www.bodybuilding.com/store/hp/creatine.html

you can pick up multi vitamin/ fish oil locally

[Shwayze]

so whatever it says on the webpage you do that day?

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

what kind of day is that?

[kickinthepants]

i have no idea, you need to research for your self! i am just trying to guide u in the right direction! i dont do crossfit