Blitz only Thread - Page 19

Blitzzz (RIP) · 05-14-2010, 17:42

Quote:

Originally Posted by Sean

Admittedly, I haven't done the Blitz, as I'm not one to drop one system impulsively based on the empty promises of another.

I did read your previous comment, however, and have decided that if I ever want to improve my APFT pushup score at the expense of a shoulder injury (90 reps per minute on the bench press, anyone?), I'll definitely give the Blitz a whirl.

Oh, and Blitzzz, what were the results of the testing at Tennessee State University conducted in February of this year? Or are the subjects still waiting to see measurable improvement?

With your line of sarcasm, why bother. There is no risk of shoulder injury Blitzing. Ask "anyone".
I'm not a liar and have not made false promises. Don't know where you read about the study in Feb. and it doesn't matter, it was set back to start this upcoming semester, and I don't believe you'll kneed to know. Just give you something else to attack.
Pass your PT test with what you know.
Or maybe punch a side of beef...

Blitzzz (RIP) · 05-14-2010, 18:33

I am apologizing to all the members of this thread, for allowing myself to be dragged down into the "Stupid Pit.
In an aim to more Professionalism I'll ignore the insignificant posts and maintain a more Professional demeanor.
Once again I'm humbled and shamed for lowering to that level. Blitzzz

Sean · 05-14-2010, 19:44

Blitzzz, I would also like to apologize to you publicly, as my last few posts have also been less than professional.

I have nothing personal against you, and harbor no grudge.

I suggest we agree to disagree, and move on.

In all seriousness, I would like to know the results of the TSU study, when it's completed.

Irishsquid · 05-16-2010, 01:34

Blitz,
quick question:

My reps are not as high as some others have mentioned...usually in the area of 70-75 reps per minute. This is absolutely as fast as I can perform the exercises...I *think* this is a limitation of the cable machines I am using, coupled with the low weight. (Not enough weight to quickly return the stack to the starting position.)

If I complete four weeks, then recalculate my 1RM, and start the Blitz over, will that hinder my progress? I'm relatively certain that the added weight would actually increase my reps.)

Right now, I'm hitting "goal," reps for three circuits, on all but one exercise, so I'll be increasing the weight by 20% as of monday on those exercises.

Blitzzz (RIP) · 05-16-2010, 07:58

Quote:

Originally Posted by Irishsquid

Blitz,
quick question:

My reps are not as high as some others have mentioned...usually in the area of 70-75 reps per minute. This is absolutely as fast as I can perform the exercises...I *think* this is a limitation of the cable machines I am using, coupled with the low weight. (Not enough weight to quickly return the stack to the starting position.)

If I complete four weeks, then recalculate my 1RM, and start the Blitz over, will that hinder my progress? I'm relatively certain that the added weight would actually increase my reps.)

Right now, I'm hitting "goal," reps for three circuits, on all but one exercise, so I'll be increasing the weight by 20% as of monday on those exercises.

No need to recalculate 1 Rm. just move up the weights as planned. It is common to not move those types of machines much beyond 60 to 65 reps/min.

Sounds like your doing fine. Dave

abc_123 · 05-16-2010, 20:27

Quote:

Originally Posted by Sean

Admittedly, I haven't done the Blitz...

Ok.

Quote:

I did read your previous comment, however, and have decided that if I ever want to improve my APFT pushup score at the expense of a shoulder injury (90 reps per minute on the bench press, anyone?), I'll definitely give the Blitz a whirl.

I faithfully followed the Blitz AFTER being diagnosed with a shoulder tear and burcitis that I was given the option by the doc at WRAMC of arthro surgery to fix or just "living with it," ...with the option to come back in when I felt that I couldn't handle the pain or felt like I was being unduly constrained by the shoulder.

The injury did not get worse. In fact it feels much better now.

Just my personal experience...

Blitzzz (RIP) · 05-16-2010, 20:39

Quote:

Originally Posted by abc_123

Ok.

I faithfully followed the Blitz AFTER being diagnosed with a shoulder tear and burcitis that I was given the option by the doc at WRAMC of arthro surgery to fix or just "living with it," ...with the option to come back in when I felt that I couldn't handle the pain or felt like I was being unduly constrained by the shoulder.

The injury did not get worse. In fact it feels much better now.

Just my personal experience...

This is really good news. Glad it helps.

CBHRigger · 05-19-2010, 07:27

Ok Blitzzz, here are my numbers. I was using cable type machines at the local gym. Noticed some of the machines could not keep up with repitions as others have stated. Also, machines only go in 5 lb increments and looking at getting some wrist/ankle weights.

APFT Test results from 29 Apr 2010

PU - 74 reps
SU - 61 reps
Run - 17:44

Body Fat measurements

Neck - 18.5 in
Waist - 39.75 in
Body fat - 21%

Exercise Max Start 15 sec reps goal

Chest press----205-------70-------20-------59-------80
Leg press-------300-----100-------10-------50-------40
Lat pull down--160-------55-------13-------57-------52
Ham Curl--------195------65-------11-------44--------44
Bicep Curl-------90--------30-------18-------47--------73
Knee Extend---205-------70-------15------58--------60
Row--------------175------70-------12-------40--------48
Heel Raise------35--------35-------25-------87-------100

With heel raises I was holding the bar while doing the exercise. Just as note was winded after the circuit was completed, but felt good. Only have little bit of tightness inside elbows. All in all enjoyed the circuit and looking forward to tomorrow's two circuits.

Will keep you updated with weekly results.

CBHRigger

Blitzzz (RIP) · 05-19-2010, 11:41

Quote:

Originally Posted by CBHRigger

Ok Blitzzz, here are my numbers. I was using cable type machines at the local gym. Noticed some of the machines could not keep up with repitions as others have stated. Also, machines only go in 5 lb increments and looking at getting some wrist/ankle weights.

APFT Test results from 29 Apr 2010

PU - 74 reps
SU - 61 reps
Run - 17:44

Body Fat measurements

Neck - 18.5 in
Waist - 39.75 in
Body fat - 21%

Exercise Max Start 15 sec reps goal

Chest press----205-------70-------20-------59-------80 Good start
Leg press-------300-----100-------10-------50-------40 May want to redo here. already exceded Goal reps.
Lat pull down--160-------55-------13-------57-------52 Same here
Ham Curl--------195------65-------11-------44--------44 Here too
Bicep Curl-------90--------30-------18-------47--------73 Good star
Knee Extend---205-------70-------15------58--------60 probably machine limited
Row--------------175------70-------12-------40--------48 Good start
Heel Raise------35--------35-------25-------87-------100 Good start

With heel raises I was holding the bar while doing the exercise. Just as note was winded after the circuit was completed, but felt good. Only have little bit of tightness inside elbows. All in all enjoyed the circuit and looking forward to tomorrow's two circuits.

Will keep you updated with weekly results.

CBHRigger

Notes in red with my comments.

forward · 05-19-2010, 14:16

Exercise WT RD1 RD2 RD3 Goal WT Change
IP 142.5 80 90 83 92 14%
HS 245 90 94 93 96 20%
LP 175 58 61 57 64 15%
CR 165 120 127 122 128 18%
SR 95 77 81 79 88 12%
SH 100 131 139 137 144 11%

Started to fall short of limiting range at 20% on first day of weight changes. Today's numbers, 3rd day at these weights. I added the percentage change to show how much I increased by from my former weight.

V/r,

Forward

Blitzzz (RIP) · 05-19-2010, 15:04

Just thought some would like to know we just went International.

I received request for Blitz system by two fellows of the British Royal Marines.

See how it goes, I've ask them to post here also.

Question to "forward" is the %s you gave , what your last bump was?

forward · 05-19-2010, 15:18

Quote:

Originally Posted by Blitzzz

Question to "forward" is the %s you gave , what your last bump was?

Sir,

Correct, weight reflected this week in WT column is the % I added to move the weight up from last week (after hitting goal reps in all 3 rounds) and still be within 10-12 reps of max.

v/r,

Forward

olhamada · 05-21-2010, 15:36

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.?

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.

Irishsquid · 05-24-2010, 02:36

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?

**Razor** · 05-24-2010, 10:31

Quote:

Originally Posted by Irishsquid

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?

Progression
Regularity
Overload
Variety
RECOVERY
Balance
Specificity