Dereck do you think that he should be doing full body workouts while he is doing that much aerobic activity on his off days?

Running not so bad, but I find swimming to take alot out of my muscles. Then trying to do shoulders the next day would just be crazy (in my eyes). I personally hate full body workouts because it takes alot out of me, but I see others do it without a problem.

The guy must be in good shape to be doing this, but honestly dont you think he is over doing it w/the full body workout? Educate me.

Dan1986,

Where to begin? first off, on whose advice are you not doing weights to rehab your knees? If you are swimming with injured knees then you need to avoid breast stroke, as the 'frog' kick it uses places great lateral strain on the knees- not good when injured. I havent met a physio yet that does not agree with steady progression through the squating movement being an excellent and safe way of rebuilding stability in the knee joint; and I have met a lot of physios.

Next. not only is your volume way too high, but you have no back work in your workout. You are on your way to physical imbalance, and all the postural, injury, and aesthetic problems that represents.

Your sudden loss of performance is overtraining, plain and simple. Take 2 weeks off training completely -your body needs to recover badly. In this time off, you need to do a few things, the most important of all is to consult a qualified physiotherapist about your leg rehabilitation, and get a specific schedule to follow in this regard.
The next thing you need to do is re think your training. Hard work is an admirable ethic, but hard work for no reason is foolish. Train smarter, not harder.

step 1. Lets put some pulling movements in the routine
step 2. reduce the volume of pushing movements accordingly
step 3. lets look at the frequency, and make it more achievable for a human being to recover from

The workout

Bench Press.
1x12r warm up
3x6r same weight, no pyramiding

Bent over barbell row.
Spend time learning the movement before going hard at this, but when you are happy with it
1x12r warm up
3x6r

Squat.
in conjunction with medical plan. You may well only start with quarter squat- thats fine. Start working with you bodyweight only and concentrate on technique and building your range of movement.

Shrugs.
Dumbell or barbell.
3x6-8r

Back extensions.
Lying face down on the floor, this is the exact oposite of a stomach crunch- arch the back raising your rib cage of the floor so at the top of the movement you are facing forward. Weight can be added later.
3x20

THATS IT.

Do this on mondays and fridays ONLY. do your low impact cardio on the days inbetween as you see fit, but only 2 weights sessions per week. Providing you put all your effort into those few sets listed, you will get great benefits, and you wil also start to re-balance your bodies musculature.

Thank you all for the help. Its nice to get advice from people who know what they are talking about. I will rest for 2 weeks, and then I think I will try this routine out.

Monday= bench, biceps

Wednesday= ticep, shoulders

Friday= back, abs, light squats

Tues & Thurs= swim, run, kicks

I'll try this out first and if that does not work I try Chord's workout and we'll see what happens. I'll post the outcomes of each workout, and again THANK YOU.

Just as a note, when you are doing the bench you are working secondary muscles such as the shoulders and the triceps. As well when doing the back, many of the secondary muscles used are the biceps.

I know it seems like it almost unreal that I am doing this much, but I have been swimming and kickboxing for 10 years, (I am 19 by the way) and I also play ruby too. Maybe this will help the understanding of why I can do so much. I hope this info helps. Oh and another thing is that I been taken Creatine and Glutamine for 2-3 months now and I take a month off after 2-3 months.

Good luck, and please remember, just because you can do a high volume of exercise does not mean that you need to do a high volume to get results. In fact, more and more research shows that brief low volume, high intensity workouts promote far greater results.

Marathon runners do not run marathon distance every workout, they use shorter training routes in preparation for the big day. Powerlifters do not lift their max every workout, nor do boxers spar all out for 12 rounds every day in the run up to a fight.
Sensible volume increases your improvement and decreases the chance of injury and overtraining.
Enjoy your 2 week battery recharge- you will feel better for it