1. No deloads needed here.

2.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335958561
Improving running endurance and distance


3. Stiffness in the back can be caused by many things. Bad posture, improper mattress or sleeping surface, bad shoes, improper form on certain exercises at the gym, or just misalignment in general.

Some solutions can be - Consciously changing yourself to having good posture, looking into a new mattress - preferably memory foam, better shoes that are designed to conform to your foot, conscious effort to maintain proper form on various gym exercises, and visiting a chiropractor once a week or so for adjustments.

As far as stretching goes, you should definitely look into yoga (it can even be done at home if you get a good instructional dvd). This is the best method for stretching and can really help you out. I would highly advise that you look into this.

Lastly, general stretching is good, but just don't hyperextend and cause injury. The best method is to first warm up by doing a 5-10 minute light jog. After that, begin the stretching, slowly and deeply, but not to the point of pain. If you feel pain in the stretch, back out of that particular one. Continue your stretching routine until all areas are used.

Good Morning.

I am not particularly familiar with that exact product. However, the ingredients are generally OK. The stack I sent you will be much more effective than that, however.

I was looking around for a good strength program and wanted your opinion.

I'm wanting to get stronger to become a better sprinter (swimming) and was looking at some strength programs.

I've been going through some 5x5 routines but squatting 3x a week seems a bit excessive to me (just because swimming is also somewhat leg intensive)

I want to use weights to get stronger while building endurance through my swim workouts.

Any suggestions on good routines I can look up?

Also do you think following a strength program can actually end up being detrimental to my times?

thanks in advance

Try my 5x5 plan instead, which doesn't make you hit anything more than 1-2x per week

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

Following a good strength routine will NOT be detrimental whatsoever!

Wow this looks like a lot of fun but working out 5x a week might push me into exhaustion
I currently swim 6 days a week
and have been lifting 3x aweek

This post was edited by Shekkie on Jul 21 2014 07:43pm

When you swim, what kind of swimming lap and training routine are you following?

Started walking some nature trails with my son for some good ol father son time. I carry a 50lb weight on my back for a little extra exercise. Good idea or bad lol? Also put on some ankle weights . Been doing the basics . Sit ups , crunches ,push ups, squats ect. With the walking and dieting . Any suggestions ? Dropped 5 lbs of I'm pretty sure water weight in the first two days so far. Just trying to get rid of all the weight I gained working out of town. All there was to do was work, eat and drink like 20 beers a day for 2 months lol.

I should also add that I'm planning a 3 day hike in a couple months with some friends. That's mainly what the 50lb weight is for

I fell off for 2 days this weekend only got 2 meals each day 1 was legit and the 2nd meal would be like 8 tacos or something like that lol... But on a serious note I wanted you to critique my diet, I don't count my macros or calories.

If I do cardio in the am it's usually fasted with bcaas
1st meal 3eggs 2 servings of turkey breast 1 cup of oatmeal
2nd meal 1 cup of spinach 1 cucumber 1 tomato 1 mango 1 apple
3rd meal either chicken or top sirloin cooked with red potato, tomato, onion, and bell pepper. Usually eat it with 1/4 cup of white or brown rice. I do white rice if it's post workout.
4th meal is usually the same as 3rd if I need it if not a scoop of protein with 1 cup of Greek yogurt

Supplements I'm taking are multi, fish oil, and protein. I'm laying off the creatine for now but I have some if you think I should continue to take it.

I haven't had a chance to follow the routine how you told me but right now I'm going to write it all down to start when I get off work.. Ill post it on here so you can tweak it a bit if it needs it


Edit:
Ok so my schedule mwt is going to look like this
7 cardio
-1 mile, 30 push ups, 50 sit ups
- repeat 5 rounds
-( I have no pull up bar at home and in the academy they do a lot of 5-8 mile runs)
12 weight room
-Lifting you drew me up a 3 day plan for cardio but I have this competition going on at home we do cardio for an hour a day and whoever flakes owes money lol that's another reason for the morning cardio.
- do you suggest I keep the 531 or move to a more circuit/cardio based routine we have access to bumper plates prowlers and sleds at the gym ( I go to metroflex)
4pm boxing for 1- 1 1/2 hours all bag work and pad work no conditioning but technique is still a ridiculous cardio workout
8pm mma for 2 hours

Thursday-Sunday my schedule always changes due to work but it would be awesome if you could help me out with the beginning of the week and then if I could tell you my work schedule once it gets put up and we make a diff schedule for those days... Thanks a lot man I know wrote a lot of stuff this time around but I'm just trying to give you as much info as possible

This post was edited by brownside on Jul 22 2014 01:28pm

In general, that can be very hard on your joints. I would be very careful with carrying around extra weight like that unless you are specifically conditioned to it, and know that your joints are in good health.

Obviously, the more exercise you perform, the better (within reason). However, besides exercise make sure to keep your sugar and carb intake lower to reduce glycogen, and increase your intake of green veggies to avoid overeating. Make sure to drink at least 1 gal of water per day.





You should be working up to the 50 lbs. Starting with it could potentially lead to injury if you are not already conditioned to hike with weight. Make sure you also have proper hiking boots/shoes for maximum support to avoid injury.