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-   -   Blitz only Thread (http://www.professionalsoldiers.com/forums/showthread.php?t=24099)

zeke 03-09-2010 08:49

suede18, it might be interesting to do an APFT at times during the Blitzz program to see how your scores change. Just a thought.:lifter

suede18 03-09-2010 08:53

civil- thats a good question and Id like to know as much as you. The weights coucld be as much as 5lbs off but no more than 10.

zeke-as im eligable to take my official apft next week you can bet Ive been doing such. Not during my blitz workout as that would offset the routine.

Riflecop1 03-10-2010 21:07

I've seen some posts on this thread about using free weights instead of machines to Blitz but no references to calisthenics. Has anyone successfully applied the Blitz protocol to a calisthenic workout?

I can see how it could be problematic because the program calls for establishing a start point using 1/3 of 1RM. But with some excersise modifications and a little experimentation with rep ranges it doesn't seem like the problems would be insurmountable.

I'm interested in trying the Blitz program but I much prefer calisthenics to free weights or machines.

Regards,

Riflecop1

Surgicalcric 03-10-2010 23:18

I am curious if any of you guys who have been doing this program measured your 1-Rep Max on any of the major lifts (bench, dead-lift, back-squat, front-squat, push-press, squat-clean, etc and free-hanging pull-ups) with free-weights before and during/after this workout program or if your strength gains were measured entirely with cables? If free weights were used, I would be interested in seeing the numbers.

Crip

Stingray 03-11-2010 20:09

Blitz and running for APFT?
 
Seeking advice on work out routine.
I am working on lowering my 2 mile run time. I will be starting the Blitz workout tomorrow. My question is where do you position your run days around the blitz 3 workout days per week? Or are you not running while on the program?
I am not a strong runner and I am worried about taking running completely out of the schedule. I am still working on conditioning the small muscles of the lower leg. The vertical muscle that runs just outside of the shin bone is still tightening up when I get fatigued.
Anyone have ideas while Blitzz is out this month? I want to smoke the running section at the end of April.

Sincerely,

suede18 03-11-2010 22:08

Crip- No I dont have free weights available but if/when I do ill be sure to record the max reps and weights in comparison to cable weights and let you know.

Stingray-I run 15-20 mins every morning in prep for official apft coming up next thursday. Im not a pro or expert runner nor do I act as if I am therefore others can answer your question more satisfactory, as for me I have Lots of room to improve. By working leg extensions, hamstring curls, and calf raises I have seen my 2 mile run times improve dramatically and an overall long distance gain as well. Good luck with your test, hope ya max it!

JumpinJoe1010 03-12-2010 07:58

Quote:

Originally Posted by Surgicalcric (Post 319698)
I am curious if any of you guys who have been doing this program measured your 1-Rep Max on any of the major lifts (bench, dead-lift, back-squat, front-squat, push-press, squat-clean, etc and free-hanging pull-ups) with free-weights before and during/after this workout program or if your strength gains were measured entirely with cables? If free weights were used, I would be interested in seeing the numbers.

Crip

My numbers are on one of the first pages of this thread. The only max which comes to mind is my begging max on bench, and it was 230. I have moved twice since using Blitz's system, so I can't find any numbers.

I used a mixture of cables and free weights and saw large rep increases overall. I eventually was adding the increments prescribed by Blitz, because I was achieving my calculated goals. My overall endurance and physical fitness was phenomenal compared to any fitness program I have ever did.

Riflecop1 03-12-2010 20:15

Okay, I've tried to PM Milon and 98G for a copy of the Blitz program but evidently my PM isn't functioning properly; I've sent three PMs yet my Sent Items folder still says (0 Messages).

I do have one message in my Inbox so evidently that works.

I would like a copy of the Blitz program. Can someone who is able to send a copy PM me?

Thank you,

Riflecop1

suede18 03-12-2010 20:32

riflecop- PM coming in hot!

Riflecop1 03-12-2010 21:26

Strange, I just got PMs from both Stingray and suede18. I tried to respond to them both with my email and the message still wouldn't send.

I'm going to post my email for a copy of the Bllitz program. Please, this is my work email so no wierd stuff.

kjones@ci.jackson.wy.us

Thank you

98G 03-12-2010 22:15

check your email
 
Quote:

Originally Posted by Riflecop1 (Post 320036)
Strange, I just got PMs from both Stingray and suede18. I tried to respond to them both with my email and the message still wouldn't send.

I'm going to post my email for a copy of the Bllitz program. Please, this is my work email so no wierd stuff.

kjones@ci.jackson.wy.us

Thank you

It should be in your email, Riflecop. I am posting this so you do not get flooded with multiple copies. I was just off line a few hours... All, it is handled.

98G

Riflecop1 03-12-2010 22:19

98G,

Got it.

Thanks all.

abc_123 03-12-2010 23:30

FYI.. The blitz stickey pretty much has the basic info to get you started...

civil 03-14-2010 19:26

In response to the running questions, I run 3 days a week and Blitz 3 days resting on the 7th (I very this day to mix it up)

I started the Blitz program at the end of December, did not do as regularly as I like - I am now keeping a consistent schedule, and started running 2.28.10.

My first impression was wow, I could run half a mile without stopping where before I couldn't run 50ft without getting winded lol (slight exaggeration)

As for running I have heard many different methods for me I just run up a big hill near my house for 2 miles (hill is .5) with out stop on a pace I can maintain then increase that pace. In the 2+ weeks I have been doing this my 2 mile went from ~22min40sec to 18min.

My running goal is 13min to ace the APFT and increase my endurance which I have noticed the running + Bltiz has improved greatly.

Stingray 03-14-2010 19:29

Running
 
Thanks Civil for the input.
Good luck on your upcoming pft.

Sincerely,

Blitzzz (RIP) 03-21-2010 15:50

Quote:

Originally Posted by Stingray (Post 319849)
Seeking advice on work out routine.
I am working on lowering my 2 mile run time. I will be starting the Blitz workout tomorrow. My question is where do you position your run days around the blitz 3 workout days per week? Or are you not running while on the program?
I am not a strong runner and I am worried about taking running completely out of the schedule. I am still working on conditioning the small muscles of the lower leg. The vertical muscle that runs just outside of the shin bone is still tightening up when I get fatigued.
Anyone have ideas while Blitzz is out this month? I want to smoke the running section at the end of April.

Sincerely,

The Muscles you speak of are used to lift your foot from the floor, so when running they act to "soften the impact of each stride and not run flat footed. They're antagonist to your calves and get worked on your forward roll and then push off of your foot.
You can blitz those buy using your toes to pull a resistance up or toward your head. That exercise should have a starting position with the leg extended and the toes pointed away.
also as your legs strengthen during running the tendon and facia of that muscle get inflamed and cause schin splints. To prevent schin splints you should do prerunburns of those muscles by doing isometric upward pulls with easc foot against the heel of the other foot. Dave

Stingray 03-22-2010 03:44

Blitz only Thread
 
Roger that. I have a band so I will start doing the exercise immediately.

Thank you for the response. And, I love the workout.

Sincerely,

forward 04-24-2010 20:14

I started the Blitz Program (correctly) on 27MAR10. When I started I fatigued easily towards the end of the minute due to low muscle endurance. In the last week or so, I have been continually adding weight to each exercise.

I Blitz 3 times a week.

My initial maximums:

Exercise 1Rep Max
Military Press 225
Half Squat 300
Lat Pull 270
Calve Raises 315
Seated Row 150
Shurgs 180

27MAR10 Numbers:
Exercise Start WT RD 1 Goal Reps
Military Press 75 74 92
Half Squat 100 84 96
Lat Pull 90 50 64
Calve Raises 105 105 128
Seated Row 50 61 88
Shrugs 60 108 144

22APR10 Numbers:
Exercise Start WT RD1 RD2 RD3 Goal Reps
Military Press 90 94 99 97 92
Half Squat 120 98 101 101 96
Lat Pull 108 64 66 64 64
Calf Raises 100 131 133 133 128
Seated Row 60 90 91 89 88
Shrugs 70 147 150 150 144

Tomorrow's Weight:
Exercise WT
Military Press 108
Half Squat 144
Lat Pull 129
Calf Raises 120
Seated Row 72
Shrugs 84

Hope this helps.

V/r,

Forward

forward 04-25-2010 17:46

Today's numbers:

Exercise 1RM Start WT RD 1 Reps/min RD 2 Reps/min RD 3 Reps/min Goal Reps
Military Press 225 108 90 97 90 92
Half Squat 300 144 95 102 101 96
Lat Pull 270 129 62 63 57 64
Calf Raises 300 120 127 131 130 128
Seated Row 150 72 90 94 93 88
Shrugs 180 84 136 138 137 144

Blitzzz (RIP) 04-25-2010 18:07

Quote:

Originally Posted by forward (Post 327387)
Today's numbers:

Exercise 1RM Start WT RD 1 Reps/min RD 2 Reps/min RD 3 Reps/min Goal Reps
Military Press 225 108 90 97 90 92
Half Squat 300 144 95 102 101 96
Lat Pull 270 129 62 63 57 64
Calf Raises 300 120 127 131 130 128
Seated Row 150 72 90 94 93 88This one you can bump the weight to 86# (it come to 86.6# but you will always round down.)
Shrugs 180 84 136 138 137 144

Notice how quick your progression is. Probably one more day and you'll be bumping the weights again...It's fast when you reach this point.

BravoCharlie 04-26-2010 10:30

Good copy, Blitzzz. Thanks again.

Blitzzz (RIP) 04-26-2010 15:48

Disregard ...
 
I received BC's PMs and sent out that info. Thanks

forward 04-27-2010 21:04

I am in the start of week 5 of Blitz. I retested my one repetition maximums today.

1 rep max old: New
Military Press 225 305
Half Squat 300 560 (Maxed Out, no more room for weight)
Lat Pull 270 300 (Maxed Out, no more weight in the stack)
Calf Raises 300 400 (Maxed Out, no more weight in the stack)
Seated Row 150 280
Shrugs 180 300 (Maxed Out, no higher dumbbell weight)

v/r,

Forward

forward 05-04-2010 18:53

Week 6 numbers from today's Blitz:

Exercise 1RM Start WT RD 1 RD 2 RD 3 Goal Reps
Military Press 225 105 92 97 96 92
Half Squat 300 172.5 97 107 107 96
Lat Pull 270 128 64 66 65 64
Calf Raises 300 140 126 132 131 128
Seated Row 150 85 87 90 88 88
Shrugs 180 80 144 150 145 144

V/r,

Forward

Sean 05-04-2010 19:54

What's a half-squat? Does it have any benefits over a full squat? On a half-squat, how do you ensure identical form on each rep without the "bounce" out of the hole that occurs during a full squat?

Fud116 05-04-2010 20:16

As far as I know, partial (half) squats don't involve the glutes and hamstrings as much as full squats do. I've always been told to do full squats, at least to parallel.

Just my .02 Cents

Surgicalcric 05-04-2010 20:35

Quote:

Originally Posted by Fud116 (Post 328983)
As far as I know, partial (half) squats don't involve the glutes and hamstrings as much as full squats do. I've always been told to do full squats, at least to parallel...

It was a rhetorical question.

Sean: You have a PM.

Crip

forward 05-04-2010 20:39

Comment Deleted.

Blitzzz (RIP) 05-04-2010 21:56

Amazing...Done well.
 
Quote:

Originally Posted by forward (Post 328975)
Week 6 numbers from today's Blitz:

Exercise 1RM Start WT RD 1 RD 2 RD 3 Goal Reps
Military Press 225 105 92 97 96 92
Half Squat 300 172.5 97 107 107 96
Lat Pull 270 128 64 66 65 64
Calf Raises 300 140 126 132 131 128
Seated Row 150 85 87 90 88 88
Shrugs 180 80 144 150 145 144

V/r,

Forward

Forward, excellent, You know which exercises are ready to bump up and which ones need another day.

Bump: Military press, Half squats, Lat pulls,and shrugs.
another day with Calf Raises and Seated Rows. Your doing great. DAve

Blitzzz (RIP) 05-04-2010 22:03

Correction to this..
 
Quote:

Originally Posted by Fud116 (Post 328983)
As far as I know, partial (half) squats don't involve the glutes and hamstrings as much as full squats do. I've always been told to do full squats, at least to parallel.

Just my .02 Cents

Squats, full or half do not exercise Hamstrings or Calves.
Calves are exercised with Heel raises (going up on tip toes) Best from a prestretched position Dorsiflexed to Plantar flexed.
Hamstrings are done with Hamstring curls.
Sean enjoy your PM.

Irishsquid 05-04-2010 22:45

Blitz:

I work out at Golds gym (got a discount there, through my wife's work)

Trying to do the Blitz protocol, I find myself often having to wait for the next machine to be free...thus ruining my interval timing. How much is this going to impact my workout?

Basically, it's changing my workout from "Blitz," to a standard "Ultra High Repetition," workout. I'm still seeing a lot of benefit, but just curious as to whether or not I would be seeing faster/better gains if able to stick more closely to the intervals...

Thanks, in advance.

Blitzzz (RIP) 05-04-2010 23:26

Quote:

Originally Posted by Irishsquid (Post 329008)
Blitz:

I work out at Golds gym (got a discount there, through my wife's work)

Trying to do the Blitz protocol, I find myself often having to wait for the next machine to be free...thus ruining my interval timing. How much is this going to impact my workout?

Basically, it's changing my workout from "Blitz," to a standard "Ultra High Repetition," workout. I'm still seeing a lot of benefit, but just curious as to whether or not I would be seeing faster/better gains if able to stick more closely to the intervals...

Thanks, in advance.

What is Ultra high consist of?

You may be able to Blitz in the gym buy rotating exercises within the circuit as a machine is available.

A couple of minutes is ok...about 5 or 6. When we did three guys at once each one was having about 5 min between exercises

Irishsquid 05-04-2010 23:42

Quote:

Originally Posted by Blitzzz (Post 329009)
What is Ultra high consist of?

You may be able to Blitz in the gym buy rotating exercises within the circuit as a machine is available.

A couple of minutes is ok...about 5 or 6. When we did three guys at once each one was having about 5 min between exercises

When I used to do UHR workouts, I think it was defined as 50+ reps in a set...

As for my intervals, I'm usually waiting 2-5 minutes between exercises.

MILON 05-05-2010 15:44

Squats
 
I am curious what information Blitz and Surgicalcric have regarding squating. Would either of you mind PMing or just posting the information you have sent to Sean.

Thanks in advance.

Milon

Blitzzz (RIP) 05-05-2010 16:02

I'll post on Squats
 
.... when I know what you're looking for. In what vane is this question, safety, injury, strength...?

MILON 05-06-2010 08:50

Blitzzz,

Well, I think effectiveness of the squat as an exercise in regards to increasing strength is obvious. Add resistance / reps, you get stronger. The debate seems to come in when you consider the degree of depth the movement should be performed. I was curious of your opinion on how deep you advise your clients to go and, in your years experience, what kind of injury patterns you have seen with the squat. I know coaches and trainers who preach "ass in the grass", 90 degrees, etc, to some who down right exclude the squat.

Just wanted to pick your brain, but I realize this is getting away from your blitzzz system a bit. I dont wish to debate anything, just wanted to hear your thoughts.

Thanks,

Milon

Blitzzz (RIP) 05-06-2010 10:46

My note ohm Squats.
 
First of all the major strength of a muscle bundle is in the middle 60% with the weakest portions at the ends. You can notice how folks will cheat a little to get a curls started or to push up out of a squat to gain momentum for the lift.
That's why many will do Isotonic squats with 4 second movements through range.

I have seen way too many knees injured through "MaX" weight squats. Remember the more resistance through a joint the more compressed it becomes thus cartilage damage and tendonitis and ligament strains.
By building too much muscle strength first, the tendon and ligaments don't have sufficient time too adjust to the new power running through them and this causes tendonitis and ligament strains and ruptures.
If I'm working with a person who cannot rise from a deep squat then I start them doing Blitz type reps on a total gym set at the lowest position the person can lift from. the reps they do are from deep (ass on heels) to a 90Degree seated position.

When they're stronger then they can elevate the TG until they are at the 100% level. Then I start them doing "Full" squats.
The thigh muscle are doing the extension of the knee joint and are weakest in the end range of the squat. Strengthen that end first without damage to the cartilage.
remember , in all the Blitz exercising, the sinovial fluid movement is greatly enhanced. Great for repair and lug of movement.
Frankly it is hard to achieve the heavier squat weights without first developing the initial movement strength.


Dave

Surgicalcric 05-06-2010 18:13

Quote:

Originally Posted by MILON (Post 329141)
I am curious what information Blitz and Surgicalcric have regarding squating. Would either of you mind PMing or just posting the information you have sent to Sean.

Thanks in advance.

Milon

We talking front squats or traditional (back) squats?

In either position, I love squats and believe them to be the best single exercise(s) for building quad strength there is. They are also a great test of core strength, especially the front squat. The squat is also one of the most dangerous lifts and requires patience and good coaching to learn them properly.

As for depth of the squat and weight, when lifting heavy (1-3 rep max) I recommend people go no lower than 90 degrees. Some people use a chair or box, I have found a stability ball works great. On lighter sets I squat until my heels lift, with back squats; with the front squat that isnt an issue. As my Brother said, its the end of the muscle which are the weakest and one must bet past that strong part to build strength in the ends.

HTH,

Crip

abc_123 05-06-2010 20:37

Quote:

Originally Posted by Surgicalcric (Post 329402)
We talking front squats or traditional (back) squats?

In either position, I love squats and believe them to be the best single exercise(s) for building quad strength there is. They are also a great test of core strength, especially the front squat. The squat is also one of the most dangerous lifts and requires patience and good coaching to learn them properly.

As for depth of the squat and weight, when lifting heavy (1-3 rep max) I recommend people go no lower than 90 degrees. Some people use a chair or box, I have found a stability ball works great. On lighter sets I squat until my heels lift, with back squats; with the front squat that isnt an issue. As my Brother said, its the end of the muscle which are the weakest and one must bet past that strong part to build strength in the ends.

HTH,

Crip


Crip,
I'd say that depends on what you mean by "danger".

I'd bet that the number of people that have been killed doing squats is probably around zero. One can't say the same for the perennial favorite.. barbell bench presses.

abc

Surgicalcric 05-07-2010 04:13

Quote:

Originally Posted by abc_123 (Post 329421)
Crip,
I'd say that depends on what you mean by "danger"...

Danger of serious injury is what I was referring to: back/neck disc herniation's, hip dislocations and labrum tears, knee dislocations and meniscus issues or ligament tears, etc. I suppose I should have been a lil more specific.

The barbell bench is, as you mention, a dangerous lift as well and a spotter should be utilized anytime lifting for 1-3 rep max/max effort to minimize the chances of asphyxiation from the bar falling on the chest or trachea due to a structural failure (tendons, ligaments) or muscle fatigue/failure or tear.

That said I wouldnt leave these lifts or any of the major free weight barbell lifts out of any routine or training plan for the athlete or soldier serious about building strength.

Crip


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