[Blitzzz (RIP)]

Addendum to Blitz movement speeds


The frequent question I receive is “How fast should I do the reps?
The answer is …As fast as you can move the weight. The basic speed of movement for Blitz exercising is around 400 degrees per second.

This is slightly different with each individual. It is the Neuromuscular connection of each individual.
Each persons reflex speeds.
So what you are looking for will be different for each exercise.

Examples are :
Knee extensions are a 90 degree (X 2 for full out and back) movement and will net you about 2.5 reps per second OR as high as 134 reps per minute. ( I have seen as much as 142 per min)
The Math for this exercise is; 400 degrees divided by 180 (degrees of the exercise complete movement)= # of reps by 1 second (2.2222) times 60 seconds = 133.3333 reps per minute.

Hamstring curl is 140 degrees and it’s math is:
400 divided by 280 degrees = (1.4285) x 60 seconds = 85.7142 reps per minute.

As you see the speed is the same but rep count is different for the different exercises based on excursion of the movement.

I hope this helps with planning. Notice the decimals need be rounded and usually here they can be rounded up next whole number.