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  1. #1
    Registered User Shwayze's Avatar
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    help increasing agility/endurance with decent strength gains

    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
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  2. #2
    Registered User kickinthepants's Avatar
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    kickinthepants is offline
    maybe look into crossfit type routines? I believe they are focused on speed/agility/endurance. good luck
    1k
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  3. #3
    Registered User Shwayze's Avatar
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    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 Pi****nate


    not that i'd limit myself to any of the above
    Last edited by Shwayze; 05-25-2009 at 03:30 PM.
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  4. #4
    Registered User kickinthepants's Avatar
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    creatine, caffeine, multi, fish oil if you want
    1k
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  5. #5
    Registered User Shwayze's Avatar
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    Shwayze is offline
    Originally Posted by kickinthepants View Post
    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?
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  6. #6
    Registered User kickinthepants's Avatar
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    kickinthepants is offline
    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
    1k
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  7. #7
    Registered User Shwayze's Avatar
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    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?
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  8. #8
    Registered User kickinthepants's Avatar
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    kickinthepants is offline
    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
    1k
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