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civil 12-30-2009 09:16

Thanks Blitzz I'll make those changes :)

Is there a good time to start increasing sets, say 1 set for 1 week 2 sets for 1 week then do 3, or is it based on progress?

I don't think I could have done much more but I would have liked to do 2 sets this last time around.

Blitzzz (RIP) 12-30-2009 09:49

Quote:

Originally Posted by civil (Post 305310)
Thanks Blitzz I'll make those changes :)

Is there a good time to start increasing sets, say 1 set for 1 week 2 sets for 1 week then do 3, or is it based on progress?

I don't think I could have done much more but I would have liked to do 2 sets this last time around.

Progress as you become within about 10% of the first Circuit reps.
or when you think you "feel" ready.

Big Daddy59 01-05-2010 20:40

Injury
 
Just when things were going good on this program, I rip my knee up, this is very frustrating and very maddening as of now, been laid up over the holidays and it looks like a slow rehab which started today..tried to lift but I cannot get a solid base to stand, got ran out of the gym.....:mad::mad::mad:

Blitzzz (RIP) 01-10-2010 00:38

Take it easy on the injuries.
 
Big daddy, sorry to hear about your injury.. Lay off and heal just do range of motion for a while.

Blitzzz (RIP) 01-11-2010 21:25

Need some assistance.
 
Guys I'm going to be off the site for the month of March. I'm asking for someone to aAct as POI for any new guys asking for "BLITZ MATERIAL".
I'd just like someone to man the thread and send The Material to them buy E-MAIL.. Any Volunteer please PM me. and we can work out the Details.

Blitzzz (RIP) 01-13-2010 22:04

To all those wanting copies of the Blitz.
 
If you desire a copy of the system, you will need to contact by PM "Blitzzz", and send your E-mail address.
You E-mail address is needed to send you a copy.

During the month of March you may also PM "Grado" or "Milon". These two folk will be able to send you a copy. Blitz will not be on for the month of March.
Good luck to all of you and I hope you great results.


New guys should do a PTTest first for a base reference. then 4 weeks of Blitz followed by a second PT test, then 4 more weeks of Blitz and a final PT Test. Please record all numbers for a good comparison.
Thanks, Blitzzz

MILON 01-14-2010 14:29

I just wanted to make a quick note to piggy back Blitz's message. I am more than will to help and can get the Blitz system to anyone who requests it. Its also my pleasure to answer any questions you may have. However, I will be in SOPC and then SFAS for the months of Feb and March. Feel free to contact me regardless, but realize I may not be able to respond as soon as you like, for obvious reasons.

Blitz, thanks for all your help and I am happy to assist.

Milon

Blitzzz (RIP) 02-08-2010 17:22

Up Date to Blitz Users
 
Gentlemen, I am posting the following for guidance in using the system. Presently there is a testing
being conducted at Tennessee State University in Nashville, by the Physical Therapy department.

For those of you thinking about using this system, you may use the following as a guide to gather and report Data.
First: Personal Data Sheet. Record the following:

Date:

Weight:
Height:
Neck :
Biceps: R: L:
Forearm: R: L:
Chest:
Waist: \
Thigh: R: L:
Calf: R: L:

Pre test:
Two mile time:
Pushups x2 minutes:
Crunches:

Personal Exercise velocity: Degrees/second

Subjective comment on post exercise indications.
Flushed
Winded
Fatigued
Pains

Notes:
Weight: Recorded in pounds
Height: Recorded in Inches

Circumference recorded in inches on the following:
Biceps, Forearms, Chest, Waist, Thigh, Calf:
Pre test: Conducted with in one week off starting exercise program
Two mile : Time to complete two miles, walking or running or any combination there of. Recorded in Minutes.
Pushups x2 minutes: Male: extended between hands and feet. Female: extended between hands and knees Females may do either.
Crunches x2 minutes: Done on flat back with knees bent and hands on SIDE of head, not behind the head.
Each Crunch will be counted when shoulders are raised clear of the ground

Personal Exercise velocity: Degrees/second
Determined by #of reps in 15 secs x 4 x Movement degrees ( Knee extensions = 90 gegrees) / 60 seconds. Ex (27 x 4 =108 x 90= 9,720 /60 = 162) 162 is degrees per second.

Second:New Blitz Instructions
Note: Set up and performance of the Blitz should be as exact as possible as outcome will be affected.
The Blitz is a fine tuned system to the individual, and strengthens muscle fibers not exercised by any other system. To reach these fibers, strict adherence to performance points must be maintained.
Muscle bundles have their greatest strength in the middle 60% of bulk and 40% at the ends. Blitzing will strengthen those ends.

Blitz phases

First Phase is the Set up.
Day one is the first phase and involves setting up your circuits.
Design a 6 to 8 exercise circuit. Do not include the same muscle group in two exercises of a circuit. ( this is critical).
AT the gym you will set up each exercise station and on each one, you will do three things.
1. Warm up with light weight.
2. Find you 1 RM. (the max weight you can lift only once).
3. Record that number.
4. Divide that number by 3 to determine you start weight for that exercise.
5. Set up that station with the start weight.
6. Have someone count reps for you and you need to push one minute at this station, at full speed, holding nothing back.
7. The person counting the reps needs to record the total reps/min and the First 15 seconds of reps.
8. Multiply the 15 Second rep count by 4 to find your “Goal Reps”.
9. Now record the “Start weight, and Goal Reps” on your work out sheet .
10. Do this for each exercise. Then run one circuit foe time/and familiarity.
11. That is it for Phase one…..go home.



Second Phase is the Endurance Phase.
This is the endurance phase and has no changes to Goal Reps and Start Weight.
There is no time line for this phase but normally about 2.5 weeks.
1. First day will be one circuit only.Do one circuit at full speed and then go home.
2. The follow few days will have you doing two circuits until you are close to Goal rep speeds in the first circuit and within 10 reps on the second circuit..
3. When that point is reached then increase to 3 circuits.
4. Do three circuits until you are doing all circuits at the Goal rep speeds. A special note here: The second circuit reps WILL be higher than the first and third. (AlWAYS).
5. AT this point you are ready to enter the third phase.

Third Phase is the strengthening phase.
It is only in this phase that you will begin increasing weights.
From this point on all weight increases are 20% of the existing weight.
1. When you are doing 3 circuits of an exercise at Goal reps you will raise the weight of that exercise by 20%. Example: 60# x .20 = 12# …so the new weight will be 72#..
2. Do each exercise as you reach goal reps.. Not all of the exercises will advance the same days. Increase weight only when that exercise ghoal is met.
3. When the new weight is met then the increase will be 20%. This number get bigger and bigger, but it works.
4. No one have taken this out to the point of not being able to handle a 20% gain in 8 weeks, so if toy’re gaining and want to you can continue until 20% becomes too much.

Hope this aids you in you data collecting.

98G 02-08-2010 19:41

Back up to Back up
 
Quote:

Originally Posted by MILON (Post 308298)
I just wanted to make a quick note to piggy back Blitz's message. I am more than will to help and can get the Blitz system to anyone who requests it. Its also my pleasure to answer any questions you may have. However, I will be in SOPC and then SFAS for the months of Feb and March. Feel free to contact me regardless, but realize I may not be able to respond as soon as you like, for obvious reasons.

Blitz, thanks for all your help and I am happy to assist.

Milon

Also per PM with Blitz, if needed, I can get materials to anyone who requests it and will be online daily -- however, for advice you will want to find Milon. :-)

Blitzzz (RIP) 02-25-2010 19:13

Looking for feed back from SFAS guys.
 
Anyone going to SFAS and using the Blitz please let me know. I am now training one individual Blitz only for SFAS. Just curious of how it's going.

civil 03-01-2010 15:11

I am using the Blitz program (aprox 2 months now) and am currently finishing up the paperwork with my recruiter and my preliminary date for Boot will be in 3 months on an 18x-ray contract. I will know a definite date in a few weeks (waiting on operation report from my surgery before heading down to MEPS)

I just started blitzing one day then running the next then repeating resting on Sundays as to follow the recommended 1 day Hard 1 day easy workout in USAREC Pamphlet 601-25

On my runs after 2 miles I do 10 push-ups on every road I cross (3 each half mile)

So far after the two months I am doing 3 full circuits, 10-60 seconds rest in between each to switch weights and start timer, and it's going great in my opinion.

If there is any info you need or any suggestions please let me know.
I can provide you with an excel sheet of my weights/reps etc if you would like.

Blitzzz (RIP) 03-01-2010 16:52

Good going Civil
 
I'd like to see your numbers start to finish. For my analysis. and My record keeping. Do you feel ready for SFAS?

civil 03-01-2010 18:15

re:
 
I feel ready for boot and confident that by the time I graduate jump school using your program as much as possible I will be ready for SFAS.

I am in MUCH better shape than I was when starting, meaning my strength and endurance have increased greatly.

Areas I feel need improvement upon are general endurance and running endurance.

As a note before starting the Blitz program I had trouble running a 1/2 mile straight and without any running can now jog 1/2 mile in under 4 minutes. With work I believe I can get that up to snuff with what is needed for SFAS, my recruiter will be helping me on form and technique for running.

Excel format: http://www.mediafire.com/file/ymey2w204gn/Blitz Log.xls
Open Office format: http://www.mediafire.com/file/injxgz0yu1m/Blitz Log.ods
PDF format: http://www.mediafire.com/file/zjgycyumzmm/Blitz Log.pdf

I would appreciate any feedback you have on my numbers

Cheers,
Civil

suede18 03-01-2010 18:30

Civil, just curious did you happen to record your pushup, situp, run times before and after Blitzing for 8 weeks? If so how well did you progress?

civil 03-08-2010 09:33

suede18 - I did take notes as to my numbers before starting but I seem to have misplaced them. From memory it was about 30 pushups, 50 sit-ups and I want to say around 30min for 2mile.

I will measure pushups and sit-ups again as soon as I get a chance.
Now that I am running again my latest time was 20min for 2 miles (I run up a nice sized hill so I expect a little less than that on flat ground)

I have a ways to go on my running time; if anyone has any suggestions on how to improve I am grateful.

Currently I just found the fastest pace I could go without stopping or slowing down and run that for 2 miles. As my body is conditioned to that speed I will keep increasing my pace to improve time.

I blitz 3 days run 3 days and rest on Sunday.


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