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Murak 07-01-2011 14:43

Blitz -> SFAS
Upon speaking with blitzzz regarding this training regimen, I will be incorporating SORB's running/rucking recommendations with this training program within the next week. Regarding SFAS, I will update results with a goal to aid other brothers along the same route we're currently focused on. As I am fairly positive these two PT routines have not been used in conjunction with each other, I'm aiming to correlate these in hopes of, another to be, source of preparation for all of us willing, able, and preparing for SFAS. Charlie mic.

Isshin2 07-02-2011 01:34


Originally Posted by Murak (Post 401748)
Upon speaking with blitzzz regarding this training regimen, I will be incorporating SORB's running/rucking recommendations with this training program within the next week. Regarding SFAS, I will update results with a goal to aid other brothers along the same route we're currently focused on. As I am fairly positive these two PT routines have not been used in conjunction with each other, I'm aiming to correlate these in hopes of, another to be, source of preparation for all of us willing, able, and preparing for SFAS. Charlie mic.

Good luck, I will be watching for your results. I will be starting The Blitz next week. However, due to my deployment schedule, I am only able to ruck once a week. I go for 12 miles with a 45lb ruck, but haven't incorporated speed into the workout. I will also post my results from The Blitz.

Murak 07-15-2011 20:02

Began 'Blitz" regimen this week finding 1RM/GRs on Monday doing a complete workout Friday. For a complete description of the SITREP, I felt it necessary to include what additional training I am incorporating along with the "Blitz" program. Monday - Morning: 3mi run
- Evening: Blitz ->
Exercise: 1RM SW GR
Smith-machine Bench: 270#; 90# 56
Hammer Curls (Preacher): 45#; 15# 52
Crunches: GR = 60
BB Lunge Single: 160#; 52.5# 52
Hamstring Curls: 180#; 60# 50
Lat Pulldowns: 170#; 57# 52
Flys (DB): 60#; 20# 44
Smith-machine Deadlift: 353#; 118# 40

Tuesday: 60min ruck w/55lbs.
Wednesday: 3/6min Walk/Run x 5 sets, with issued Belleville hot weather boots.
Thursday: 4/6min Walk/Run x 5 sets, " ."
Friday: Morning -> For Blizting purposes; 85min ruck w/25lbs. Pace count/Velocity emphasis.
: Evening Blitz circuit. To corresponding numbers stated above, I will list the reps completed and post-Blitz thoughts. To insure proper form/velocity, controlling each and every motion held top priority. Keeping in mind to also complete as many reps as possible.
Bench: SW: 90# GR: 56; Reps: 51
Hammers: 15# : 52; Right - 48/Left - 49
Crunches: 56
BB Lunge: 52.5# : 52; Right - 41/Left - 24
Each exercise targeted the appropriate muscle group with desired results, there is one movement that I would recommend substituting. Doing barbell single leg lunges with one leg elevated onto a bench or stable surface created an unnecessary amount of stress on the hips and knees. This led to a suprisingly quick build-up of lactic acid and made it difficult to focus on the primary goal; achieving as many controlled repititions as possible. All though the reps speak for themselves I will experiment to find a proper substitute, in the mean time input on good quad exercises that have produced substantial results would be greatly appreciated.
Hamstring Curls: 60# : 60; 46
Pulldowns: 57# : 52; 49
Flys: 20# : 44; 43
DL: 118# : 40; 32

As this was the first week, only completing Phase One, I am looking forward to the results as this first full circuit gave me the "shakes" upon completion. Legs are very fatigued as I'm sure most has to do with running/rucking as well (4 sets of pushups/situps throughout each day). Although I can't provide much information in terms of results, I figured I would update for any comments/suggestions. Hope all others using 'Blitz' are keeping strong and anticipate viewing successful progress. Thanks all, will continue to update, charlie mic.

Blitzzz (RIP) 07-15-2011 20:29

Quad exercises....
double or single knee extensions.
Best example is from Tom Thobe, who at the end of seven weeks was doing 142 reps per min with 270 lbs Bilateral knee extensions. That comes to 38,380 lbs per min. Big numbers,,so three circuits added up to over 115,000 lbs.

so I would suggest knee extensions..

Murak 07-25-2011 12:11

Phase Two

July 20th '11 GR >< SW; Circuit 1 2
Bench ----------56 >< 90; 46 46
Hammers-------52 >< 15; R:45/L:48 R:47/L:49
Crunches-------60 >< X; 56 60
Leg Ext. --------X >< 70; 39 48
Leg Curls ------60 >< 60; 48 50
Lat Pulls -------52 >< 57; 45 48
Flys ------------44 >< 20; 41 41
Dead Lift ------40 >< 118; 39 37

July 22nd '11 GR SW; Cir. 1 2
Bench ----------56 >< 90; 54 52
Hammers-------52 >< 15; R:48/L:46 R:52/L:48
Crunches-------60 >< X; 64 68
Leg Ext. --------X >< 70; 41 43
Leg Curls ------60 >< 60; 45 48
Lat Pulls -------52 >< 57; 50 50
Flys ------------44 >< 20; 43 44
Dead Lift ------40 >< 118; 39 39

Phase Two - Three Circuits
Today was the first Blitz with three circuits with 30sec or less rest in between. Due to members in the gym and equipment availability time varies, but never more than half a minute. Post-workout results, as an example I use an auxiliary cord to connect my ipod to the head unit in my POV. After the full three circuits and leaving the gym I was having trouble connecting the cord into the ipod, hands were very unsteady. Results below.

July 25th '11 GR >< SW; Cir. 1 2 3
Bench ----------56 >< 90; 47 48 38 (Accidentally put a 5lb on the bar rather than a 2.5)
Hammers-------52 >< 15; 51 51 R:47/L:45
Crunches-------60 >< X; 62 63 57
Leg Ext. --------54 >< 65; 51 47 40
Leg Curls ------60 >< 60; 51 51 50
Lat Pulls -------52 >< 57; 52 52 45
Flys ------------44 >< 20; 46 47 40
Dead Lift ------40 >< 118; 41 41 35

Charlie mic.

Murak 08-01-2011 16:29

Three weeks completed. From the last SITREP total volume from the 27th at 59,241lbs moved up to 64,663lbs as of my most recent circuit, this afternoon. Reps from 1,185 to 1,298. Results:
Bench: C1:52 C2:54 C3:47----GR: 56
Hammers: 1:54 2:56 3:52--------: 52
Crunches: 1:67 2:67 3:67--------: 60
Leg Ext.: 1:59 2:60 3:60--------: 54
Ham curl.: 1:56 2:56 3:56-------: 60
Lat Pulls: 1:54 2:55 3:53-------: 52
Flys: 1:52 2:52 3:46-------: 44
DL: 1:41 2:42 3:40-------: 40

Charlie mic.

Murak 08-16-2011 08:19

Apologize for the tardiness regarding SITREP consistency. Apartment lease contract was up, had to move, busy. Yesterday's Blitz results.

Bench: C1:58 C2:56 C3:52----GR: 56
Hammers: 1:54 2:54 3:46--------: 52
Crunches: 1:74 2:73 3:69--------: 60
Leg Ext.: 1:57 2:57 3:59--------: 54
Ham curl.: 1:58 2:58 3:58-------: 60
Lat Pulls: 1:54 2:57 3:54-------: 52
Flys: 1:58 2:60 3:51-------: 44
DL: 1:43 2:43 3:40-------: 40

Delta-1-Bravo 08-16-2011 11:21

Thanks for continuing to share your results. Couple of suggestions...

It would be interesting to know your Bench, Deadlift & Squat (hamstrings contacting calves) totals. What is your 1-RM, 3-RM or 5-RM in those lifts? What is it now compared to what it was before?

Also, average ruck speed w/55-lbs? What was it before, what is it now? Longest ruck before, longest ruck now? Same thing for pullups (and/or weighted pullups) and 1.5-mile run time.

The data posted shows improvement at a very specific workout. The more important question: are you getting stronger/fitter as it relates to more basic, functional tasks?

Murak 08-16-2011 13:24

Since currently in the middle of the program I am unable to test for maxes at least for another three weeks to see full results, eight-ten weeks I will retest. I am as curious as you :lifter!

Most recent ruck was 6mi 30lb pack, through suggestion from Dave, to maintain pace velocity in accordance with the routine. So I apologize I can not give a definitive before/after as I changed weight to maintain Blitz protocol. Also running in my boots has made a slight bother in my hip, I'm waiting until it's less apparent to ruck again. Time was 1hr 24min. Most recent 1.5mi timed run 9:04. Pullups I will do on my next non-weight day Thursday to give an answer.

I can say that with stretching and participating in the routine, functionally, I notice a difference. Much more flexible, lactic acid build-up has decreased, endurance has increased, and strength is as shown increasing quickly. I can definitively say I am becoming stronger, leaner, and gaining more true muscle mass. Running stride has improved as well as leg endurance via run duration. I hope that helped answer some of your questions.

Delta-1-Bravo 08-16-2011 15:34

Thanks for the info and continued success w/your training.

Murak 09-01-2011 10:51

First off, condolences to Blitzzz, sorry for your loss. RIP Mam.

Retested maxes to begin new circuit with different exercises. Max results as of previous exercises:

Bench- 270 -> 280
Hammer Curl- 60 -> 66
Crunches- 60 -> 84
Leg Extension- 270 -> 280
Leg Curl- 180 -> 273 (Largest jump out of all numbers. Possibly due to lack of training pre-routine, but numbers don't lie.
Lat Pulldown- 171 -> 228 (18 Pull ups)
Flys- 57 -> 66
Dead Lift- 355 -> 360

Will begin new circuit with the following lifts and max numbers, all done on the same day.

Shoulder Press- 147
Barbell Curl- 121
Decline Situps- 60
Leg Press (Machine)- 413
Leg Curl- 273
Wide - grip Lat pulldown- 213
Incline Flys- 66
Dead Lift- 360

Will post circuit results upon completion of workout. Charlie mic. :lifter

Blitzzz (RIP) 10-12-2011 09:38

I am watching your numbers, and would ask these things. How much other than Blitz type exercises are you doing between blitz workouts?
Any work done with the same muscle group with other than blitz weights will be detrimental to best development.
your rep speeds, while looking good, seem "slow" to me. Not being there to coach you, I can'i determine what may be slowing your speeds.
Are you using the Excell worksheet.and following the "no" weight increase until meeting GRs X 3 circuits? may want to reread the "Blitz Pamphlet"
Even done improperly there will be gains, but done as written will benefit the Max..
I am proud of your work and understand the additional work, but believe me when I say it is more detrimental than beneficial, when Blitzing.
PM me and I'll give you my number so we can discuss any problems or concerns you may have .. Dave.

BonesMcCoy 10-13-2011 04:15

Starting tomorrow
Sir, tomorrow I am going to start on your program. I will get all of my 1RM for the exercises tomorrow. Monday I will actually start the program. The exercises I chose to go with are as follows:

1. Machine Bench Press
2. Machine Shoulder Press
3. Lat Pull Down
4. Dead Lift
5. Leg Press
6. Upright Row
7. Hanging Knee Lifts
8. Decline Sit Ups

My question is, in your opinion are the lifts that are not utilizing the machines going to be detrimental to the plan? If so, what would be good substitutions for them. Any other advise/input from you would be greatly appreciated. Thanks.

Blitzzz (RIP) 01-26-2013 09:28

Any progress?
There have been some questions as to any "results" of Blitzing that could be posted here for others to see. I too am curious for info related to the results.

Doctor Porkchop 01-29-2013 22:35

Blitz program candidate
I've been following this forum for a few years already, I was never able to convince any of my team mates on trying out your program since CF, MA, and Sealfit seem to be popular lately, but now that we are in the Stan my guys are finally accepting the fact that they are not indestructible/invincible. That being said I am going to use the blitz program on my TS, he had an accident earlier last year which is now causing shoulder problems, I've had to administer corticosteroids and that has left him feeling better but not able to lift heavy weights, my goal is to sell your program to the rest of the team using the TS, I have an 8 week time window to provide the results to my guys and to the rest of the blitzzers on this forum, please send me a copy of the blitz program I will PM you with my email address. Any advice as far as PT rehab is welcome. Thanks

Isshin2 01-30-2013 10:26

Last year, while in Afghanistan, I use the Blitz for six weeks. I did not get a chance to post my progress due to our optempo and for a while was blocked. I was pleased with the results and plan to implement this program again when I can afford a gym membership. If I remember my program correctly, it consisted of:

Bench Press
Bicep Curl
Lat Pull Down
Weight Crunches
Leg extensions
Leg Curls
Calf Raises

I used a machine for all exercises except for the crunches and calf raises. I progressed just as Blitzzz described it should be in the information he sent me and with his guidance. I had to drop the bicep curl, because it was interfering with the lat pull down. I also incorporated running and sprinting on days off, with one ruck march during the week.

I had an APFT in week seven. I scored a 300 with the highest number of push-ups and sit-ups and the fasted run time in my career. On the push-up and sit-up events, my muscular endurance was phenomenal as compared to my previous fitness tests. I was able to maintain a fast and steady rhythm for the entire two minutes.

My strength was a little different. In week 8, I was curious and decided to test my max. I put my warm-up weight of 205lbs on the bench. I was able to lift it, but it felt like I was trying to lift a Mac Truck. The same thing occurred with my squat. My body was no longer use to lifting heavy weights. However, I decided to keep lifting heavy for the next two weeks. By the third week, my body was use to the heavy weights again and I had surpassed my previous max in my two main lifts.

I hope this helps in giving you some idea of results. I am currently doing a bodyweight routine because it's inexpensive and available. I was definitely pleased with the results of The Blitz and plan to use it again when I have access to a proper gym.

Irishsquid 02-01-2013 00:14


I'm a 100% barbell and dumbell guy. I've been trying for ages to find a way to implement the Blitz protocol using barbells and multijoint movements. I could use some advice.

If I want, for instance, to work hamstrings, Romanian deadlifts or straight-leg deadlifts are the ticket, but then if I work squats or "regular," deadlifts, I'll be overtraining the glutes, right? Or would that not be a problem, since they aren't the "primary," mover in these exercises?

Would I be better served to do some kind of modified Blitz protocol, sort of a Workout A/Workout B system? Or would I be better served by just cutting down on the number of exercises?

<Overhead presses, hang snatches, squats, Romanian deadlifts> would seem to give a pretty comprehensive workout...

Any advice?

ETA: Starting everything with an empty olympic weight bar, and increase as needed from there.

Blitzzz (RIP) 02-01-2013 10:09

Squid, Free weights are fine with Blitz. A thought here. I tend to exercise muscles, and bring them to their finest peak/conditioning. Deadlift, swinging a bat, shooting a basketball , pitching. dancing are all activities. Activities done better with muscle perfection. I would exercise the muscles involved in an activity instead of using the activity as an exercise.

Blitzzz (RIP) 04-27-2014 08:27

Been gone a while.
Hey guts, I've been out for a while and was awakened by I have a favor to ask of anyone who used the Blitz . I am collecting Feedback for a project and would like any...good or bad ...that any of you may have experienced
I thank you all in advanced

BryanK 03-25-2015 09:28

I just heard of Dave's passing. My wife and I met him in Nashville a few years ago, and he was a good guy. Rest in Peace Dave :(

PSM 03-25-2015 18:28

Rest in Peace, MSG Boltz.


Landslide 12-12-2019 14:49


abc_123 01-21-2020 20:42


Originally Posted by Landslide (Post 654339)
I am really interested in this program and unfortunately I see that Blitzzz has passed away. Does anyone in this thread have a full copy of the methodology? I see that in another thread Blitz wrote a simplified version of his instructions, but I gather there is a PDF with more detailed instructions as well as an Excel spreadsheet, I would love to get those if anyone has them.


Just now seeing this.

I might have some stuff hanging around. I had some extensive back and forth with him about a decade ago (+-) and kept a bunch of stuff that I printed out in a manilla folder that I have hanging around somewhere in a box. I will look for it for you. However, I can tell you that you can gain a bunch of info if you sort through the entire Blitzz thread.

For a time, I was in a situation where I had the equipment access and motivation to give this methodology an honest shot. I kept a spreadsheet of detailed timings and weights, reps etc. I documented everything. It was tough because I never had a workout partner. It is hard to push yourself and move at the speed that your circuit requires to get any benefit, but it can be done. I never was able to get my lower body dialed in, though. However I can say that I did achieve upper body strength endurance levels way beyond what I ever experienced before or since. And this was after playing D1AA Football, serving 19-20yrs in the Army and serving in SF for over a decade. 10's more Pushup Reps without stopping than any other APFT in my career. Pullups? Way more than ever. All pretty freaky actually. Eventually life happened and I ended up without access to uncrowded gym equipment that is essential to keeping up the speed that you need....and I fell away from this.

Others may have had different experiences, and I am not qualified to debate the science. All I know is that I didn't hurt myself and that it worked for my upper body.

Recommend that if you try it and want the best results the fastest, you keep the circuits to a managable number of exercises (start small), focus on your upper body, and whatever you do, do not short-cut the startup and "break in" phase. Add weight and volume too fast and you will hurt yourself. Follow Blitzz's rules and you will be fine.

Good luck, and PM me if you want to talk specifics.


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