Quote:
Originally Posted by Sean
Doctor,
Could you provide some tangible numbers on the improvements you witnessed while on the Blitz? Max lifts, VO2 Max, etc.?
As for the program making physiologic sense, is it safe to attempt multiple overspeed eccentrics in a compound movement like the squat, as would have to be done to execute 80 in a minute, especially under load?
Furthermore, at loads light enough to sustain for the required reps at the required velocity, can strength actually be improved in a non-Novice athlete, or even a Novice athlete beyond the very first stages of adaptation?
Finally, what type of athlete would you recommend the program for? What level of training adaptation, what types of goals, etc.?
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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.