hi, im 16 years old and am a junior in high school. i played soccer till i was about 13, then i did water polo freshman year, then wrestling sophmore year. i can work very hard when i put my mind to it, but for the last year, i have been very lazy and have gotten way out of shape. like i can't even swim 100 yards w/o getting tired. and before i could swim at least 300-400 and not be tired. and recently, i have had a huge desire to join the navy, and if i work hard enough, try to become a SEAL. so i am training for the hardest training in the world; BUD/S. i am very determined to do this, but even if i don't, ill be in the best shape of my life at the end.
currently, my weight is 135 lbs and i am 5'9". my body fat is 9%. i don't drink alcohol or do drugs. so i think i am pretty healthy, only thing is i used to eat a lot of junk. and now i am trying to not drink anymore soda and get a lot more protein and more fruits/veggies in my diet.
i have a few questions about starting out. first off, when im stretching, and i reach for my right toe with my leg straight, it feels like my calf is tearing, idk if thats just from not stretching enough in the past or what. so does anybody know why that is? it doesn't feel the same on the other side.
also does anybody have any tips on how to avoid shin splints from running?
one thing that i do need to work on is my sit ups, but the thing is, when i do them, my tailbone hurts really bad. like when i go up, it hurts from the floor im sitting on. its almost like it sticks out a tad too far. will that pain go away after doing them regularly? or is it normal to have that discomfort, and should i just put something underneathe me?
so here is my workout squedule, could somebody review it and tell me if i should add anything? or if im doing something too much that could cause injury?
i am doing an alternate day plan
day1: run 3+ miles
weight lifting, i do everything 3 sets of 10 reps
vertical bench press
lat pull down
flys
seated row
toe raise
ab crunch
push ups/sit ups: 4-5 sets of 20
day 2: i am starting to swim 100 yard intervals so i can get used to swimming again.
then do some core excercises:
plank: 2 sets 1 minute each
superman: 2 sets 10 reps
bicycle kicks: 2 sets 1 minute each
wipers: 2 sets 20 reps
push ups/sit ups
same as day 1
i would really appreciate any advice i can get
thanks
currently, my weight is 135 lbs and i am 5'9". my body fat is 9%. i don't drink alcohol or do drugs. so i think i am pretty healthy, only thing is i used to eat a lot of junk. and now i am trying to not drink anymore soda and get a lot more protein and more fruits/veggies in my diet.
i have a few questions about starting out. first off, when im stretching, and i reach for my right toe with my leg straight, it feels like my calf is tearing, idk if thats just from not stretching enough in the past or what. so does anybody know why that is? it doesn't feel the same on the other side.
also does anybody have any tips on how to avoid shin splints from running?
one thing that i do need to work on is my sit ups, but the thing is, when i do them, my tailbone hurts really bad. like when i go up, it hurts from the floor im sitting on. its almost like it sticks out a tad too far. will that pain go away after doing them regularly? or is it normal to have that discomfort, and should i just put something underneathe me?
so here is my workout squedule, could somebody review it and tell me if i should add anything? or if im doing something too much that could cause injury?
i am doing an alternate day plan
day1: run 3+ miles
weight lifting, i do everything 3 sets of 10 reps
vertical bench press
lat pull down
flys
seated row
toe raise
ab crunch
push ups/sit ups: 4-5 sets of 20
day 2: i am starting to swim 100 yard intervals so i can get used to swimming again.
then do some core excercises:
plank: 2 sets 1 minute each
superman: 2 sets 10 reps
bicycle kicks: 2 sets 1 minute each
wipers: 2 sets 20 reps
push ups/sit ups
same as day 1
i would really appreciate any advice i can get
thanks