Originally Posted by Irishsquid (Post 332309)

I've started the Blitz several times in the past, and never done it properly AND stuck with it for more than a couple weeks. Even at that, I've seen a jump in endurance, and some growth in strength.

This time, I've done it properly, and just finished my third week. I've increased my weight by 20% since starting, on all exercises except overhead press. I'm still unable to hit goal reps for even one circuit on overhead press at 1/3 of 1rm. On all other exercises, my reps dropped by around 20 reps per minute when I increased the weight, but are quickly creeping back up.

My question: should I lower the weight on overhead press? Seems my lack of progress on that lift might mean I'm using too much weight.

Also, I've gotten one friend of mine, as of monday, to start Blitzing with me, and another may start soon.

One more question, if you don't mind: I'm Blitzing Mon-Wed-Fri, pure cardio Tue and Thurs. Will it be counterproductive in any way if I start "maxing out," on saturdays, just to keep track of my strength gains?

Originally Posted by olhamada (Post 331936)

Sean,

I'm sorry for my delayed response. I didn't want to ignore your question. I've just been snowed under and have just now come up for air.

So your questions - In terms of my own personal improvements - I did not complete the program for two reasons. First, it is almost impossible to do this program correctly without a buddy and given my schedule, I have trouble working out at the same time and at the same place from day to day. So I did not have a consistent workout partner and was usually working out on my own. Secondly, I've been locked into a year long membership at D1 ($150/month) which utilizes NFL-level trainers and coaches and had trouble not taking full advantage of my membership there whenever possible.

Re question 2 - Yes, it is safe given the loads the Blitzzz uses. I would not try it with 50% or heavier loads. In my opinion, the primary limiting factors with the recommended loads and intensity are joint health, lactate thresholds, and equipment limitations. As long as the muscle is being worked in its normal range of motion, with a light load, even at that speed of movement, the muscles and tendons are not maximally loaded or stressed. Maximally fatigued - yes. Maximally stressed and endangered - no.

Third question - Of course, you won't see the same strength gains as you would in a program designed primarily for strength gains such as one with high load and low(er) reps. But, remember strength is not the main goal here. Endurance, flexibility, proprioception, injury prevention, rehabilitation are. Strength is secondary. That said, you can make very good strength gains here as well by recruitment of secondary and tertiary muscle fibers that ordinarily would not be utilized in a pure strength program, by swelling (edema) of primary fibers, and by increased vascular flow and neural growth in all fibers.

Fourth question - any athlete in need of balanced improvements in speed, flexibility, proprioception, endurance, and strength. Of course, not every program works for everyone. And you may at times want to focus on one area over the general improvement overall (i.e. - pure strength, explosiveness, flexibility, definition, etc....) and thus utilize a different program for a while.

Now these are my opinions, and Dave may or may not agree with me. :-) So Dave, if you have another perspective, please comment.

Originally Posted by Irishsquid (Post 334022)

I'm going to try switching over to a upper body day/lower body day workout...I have a bowflex at home...missing a few attachments, but everything I need for my upper body days...then I'll just head to the gym on my lower body days. That said...if I'm supposed to get 6-8 exercises in, I don't know how I can come up with 6 upper and 6 lower body exercises without overtraining some body part.

Doing it all on the same day, I was doing the following exercises

Lat Pull
Overhead Press
Cable Flies
Leg Extension
Leg Curl
Shrugs
Crunches (on lat pull machine)



Any suggestions for breaking this up into a 2-day routine? As an aside, I'm probably going to be taking a few weeks to work on technique in my primary lifts (squat, deadlift, clean, snatch, press) then start a "new," cycle of Blitz, using the 2 day workout routine.

Originally Posted by Blitzzz (Post 334041)

Seated internal and external hip rotationsHip rotators
(this one is done seated by pulling your foot inward and out ward.)

Originally Posted by EasyIan (Post 334383)

Yesterday I began my first Blitz program and was quite impressed. As of late I have been "Testing the waters" of many different endurance programs and for once I feel like I might have found one suitable for me. What I enjoyed most about the program is that the workouts are short and simple, however they do not compromise intensity.

I have decided to do a split routine with three areas of concentration; Core, upper body, and legs. I plan on doing each superset twice a week with Sundays off for total recoup. Yesterday was an upper body day. I did lat pull downs, benchpress, military press, shrugs, preacher curls, forearm curls and tricep pull downs. For the most part my maximum lift divided by 3 was tough, however I did have to add weight to the bench and tricep pull downs. Since I generally bench for repetition and not so much weight I kind of expected this. Regardless the weight had to be increased for me to be smoked towards the end of the exercises.
Splitting work outs is a good management tool for more frequent workouts, but do not exercise the same muscle group twice in one circuit. i.e..benches and triceps curls are the same on triceps as is military press. I suggest picking one and add some other upper exercises, like flies or rows.


Moving along. Today will be a leg day. I have not yet decided on the exercises but it will not be intensive as my core and U.B. workouts because I will have to continue running on a regular basis for training purposes. I understand that it is not recommended so I plan on keeping them as short as possible and will schedule around my leg blitz. Since I ruck and run quite a bit I'm hoping no problems will arise. Next post will be one week from today I look forward to it.
SUGGESTED Legs:
Squats
Ham curls,
Heel raises,
Internal hip rotation,
external hip rotations,
Kick backs.


Intensity builds immensity,
Ian

Originally Posted by Stingray (Post 335234)

Hello Blitz,

I did the first week and I have come up with some problems. Here are the 8 exercises I was using.

Lat Pull downs
V-ups in machine
Leg Extensions
Chest Press
Leg Press
Military Press
Hamstring Curls
Bicep Curls

My problem is the machines I have access to are cables. The leg extensions and leg curls jump off my leg at the speed I move the weight at. I am forced to slow down to control the weight or wait on it to come back down to my leg. Are there some alternatives with free weights?
I only have three days to Blitz. I would like to hit my traps also. Do you have any suggestions on my exercise choices?
OK, Three times a week is more than fine. Cable machines are always a problem with rep speeds. Switch to bands if you can or look for a leverage machine. You have eight exercises and that is usually enough, so you may try to change one of the leg exercises to shrugs for traps. Two leg exercises is too much for the thighs. Of the two I'd keep the leg press and switch the leg extensions to shrugs. Blitz

I will post my beginning data once I get the list done and start rocking.

Sincerely,