Blitz only Thread

[Blitzzz (RIP)]

Originally Posted by Irishsquid

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?

Answer to the Overhead press question: If you are sure of your One RM then I'd suggest dropping about 5% of your start weight. Out of curiosity, what was your first 15 sec count with that weight. if it is 10 or less then weight is too high if it's over twenty, then you should be able to hit goal reps. But dropping weight will increase rep speed and you can catch up from there. Another option is to do only one circuit of the OPs until you get within 75% of goal reps and then do two circuits until same results.

Actually when Blitzing, "pure cardio" days are totally unnecessary. Blitzing is a cardio workout that will be all you need.. and doing those days may be affecting your Blitz speeds as you're not getting enough recovery time. I recommend dropping the cardio for a few weeks and see the differences.

A periodic Max weight check shouldn't necessarily be needed until the end. You can always multiply you new weight By 3 and get a good idea of what your actual new 1 RM is.

Sounds like your doing Good. Don't over do it.
Maxing out is definitely detrimental to your Blitz progress.

DAVE

[Irishsquid]

First 15 seconds was 15 reps, putting goal reps at 60. I have been unable to hit 50 reps...just running out of gas too quickly. Today, I dropped the weight a very little bit, and got up to 57 reps...probably by the end of the week, I'll be ready to move up. Everything else is progressing nicely. I'll likely be increasing the weight again for crunches, shrugs, and leg curls by the end of the week. Not quite yet for leg extensions, but soon, I think.

[Blitzzz (RIP)]

Originally Posted by olhamada

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.

Good words all. You've tasted it and felt it, and have a good feel for it.. You didn't get to receive the strength gains yet. I can't concede those to any other system either. They can't exercise the 3rds and can never develop that potential.

Thanks for my back.

[Irishsquid]

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.

[Blitzzz (RIP)]

Originally Posted by Irishsquid

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.

Upper body:
Lat Pulls, (Lats)
reverse flys, Posterior Deltiod and rhomboids
flys, (Pecs and Anterior Deltiod)
Seated rows upper rhomboids biceps
Shrugs Traps
Wrist curls full range.Fore arms
CrunchesABs
Lower:
Heel raises Calves
Leg extensions Thighs
Standing Kick backs (single leg)Gluts
Hamstring curls HAMS
Toe raisesAnterior Tibs
Seated internal and external hip rotationsHip rotators
( this one is done seated by pulling your foot inward and out ward.)

Hope this helps...Dave

[Irishsquid]

Originally Posted by Blitzzz

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

I'll have to find a good way to do that one with a cable machine. Either that, or I have to talk the wife into letting me buy resistance bands...

[EasyIan]

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.

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.

Intensity builds immensity,
Ian

[Blitzzz (RIP)]

EasyIan, This is a good post but I have some suggestions.
Blitzing should not be confused with "super sets", and any weight you determined should not be modified for "fatigue". Enhancing weights to achieve fatigue will probably create some DOMS and slower reps than determined by your first 15 sec count.

Originally Posted by EasyIan

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

[forward]

For the benefit of others contemplating this program, I post the following for your consideration.

My initial weights, my final weight and goal repetitions:
Incline Bench: 75/155/92
Half Squat: 100/285/96
Lat Pull: 90/202.5/64
Calf Raises: 105/200/128
Seated Row: 50/107.5/88
Shrugs: 60/110/144

Personal experience and overview:

The mental pain this program brought to the table is horrid in the best of ways. It was like running head on into a wall of fatigue then watching your body go into shock- yet you keep going. It is an experience that makes me shutter and smile like a sadist at the same time.

In the eleven weeks it took me to max out the Blitz Program I did not suffered any injury or strain any muscles, joints or ligaments that took me out for an extended period of recovery. I did however have intense fatigue during the workouts. I do not even remotely feel fatigued now doing “other PT regiments” as required by my command. The muscle endurance and active recovery rate I have developed are the best benefits in my opinion of this program. Strength-a given. Power- a definite plus. Endurance and the ability to get right back up and knock out another 100 body squats after a 10 second break-incredible.

I followed Dave’s program and sought guidance when I wasn’t clear on an area. What did I have to lose? In the end, I was still lifting, still moving weight, so why not try his method? In the words of Hunter S. Thompson, “buy the ticket, take the ride.” It is worth the cost for the benefit received, IMHO.

However, YMMV.

Very Respectfully,

Forward

"I took the one less traveled by and that has made all the difference."

[Stingray]

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?

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

Sincerely,

[Blitzzz (RIP)]

Originally Posted by Stingray

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,

Keep good records and good luck.

[Blitzzz (RIP)]

Just those using free weights with the Blitz.
I have seen reference by some about "pain" when using free weights. I went back over the stats and have a recommendation for those using free weights. My suggestion at present without doing the physics, But if using free weights divide the 1RM by 4 as opposed to 3.
So...if using free weights use 1/4th 1RM as your start weight.

Reason: Due to the velocity of the reps the weight increases resistance at the bottom of the movement. The increased resistance is due to inertia of the weight moving downward and the increased effort to reverse the movement of the weight.

Dave

[forward]

Below is the comparison from my initial one repetition maxs and current one rep maxs.

Several weights have reps next to them. I maxed out the weight stack so I did as many reps to failure to assist in gauging.

I am 76", 230 lbs to give context to weight moved.

Event: Initial Max-Current Max
Incline Press: 225-365
Half Squat (to 90 deg): 300-705
Lat Pull: 270-310 (X16 reps)
Seated Row: 150-310 (X4 reps)
Calf Raises: 300-400 (x18 reps)
Shrugs: 180-300 (150lb each hand X12 reps lost my grip and not using wrist grips)

V/r,

Forward

[Blitzzz (RIP)]

LOL, I wonder what these numbers mean in "real" weight.
Actually looks really good. Good Job, and Thanks, Dave

[GratefulCitizen]

Took a closer look at your Blitz program.
It resembles, in some respects, the "Power Factor" training (using partial reps) which was around in the late '90s.

Did a variation of the power factor training.
Worked quite well.

Best part was getting to the point where workouts were only 40 minutes once every 6-7 days.
Down side was running out of big enough equipment, and tearing callouses off of the hands. (Bought hooks in case such a thing is tried again...)
Got boring after awhile, too.

Blitz program seems to be better all-around, and safer.