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Silverback6
03-18-2009, 11:48
Check out this website, it's a great alternative to crossfit and everything is free!
www.xlathlete.com has a lot of great information and work outs written by professional strength and conditioning coaches. Here are some of the links to free work outs for the combat athlete.

Treadmill workouts
http://xlathlete.com/browse_drills.jsp?sport_program_id=167&browse_sport_id=18&drill_type=0

Core Workouts
http://xlathlete.com/browse_drills.jsp?sport_program_id=123&browse_sport_id=18&drill_type=0

Super endurance workouts
http://xlathlete.com/browse_drills.jsp?sport_program_id=378&browse_sport_id=18&drill_type=0

Tabata Intervals
http://xlathlete.com/browse_drills.jsp?sport_program_id=407&browse_sport_id=18&drill_type=0

Plate Workouts
http://xlathlete.com/browse_drills.jsp?sport_program_id=36&browse_sport_id=18&drill_type=0

Adaptability training
http://xlathlete.com/browse_drills.jsp?sport_program_id=95&browse_sport_id=18&drill_type=0

Thanks,
Silverback6

MeC86
03-18-2009, 14:52
Everything on the Crossfit site is free as well. Many of the coaches there (Mark Rippetoe, Josh Everett, Dave Castro, Mike Burgener...etc.) are high level strength and conditioning coaches. I have personally emailed them before and received responses to any of my questions regarding fitness......free.

MILON
03-18-2009, 17:22
I think getting defensive about crossfit is overlooking something very important here. Silverback6 just provided another resource anyone can use to help improve their performance as an athlete. I have used XLathlete in the past and have found it to be extremely helpful, full of exercise videos, programs, and great articles written by qualified people in the performance enhancement field. And actually, I've also referred to Crossfit, Mountain Athlete, Blitz and a number of other resources on occasion. IMHO, XLathlete is of greater quality, but thats not the point I am trying to make. Take any resource you can, think critically, and learn somthing.

MeC86
03-18-2009, 18:03
Agreed. I just wasn't sure if Silverback was under the impression that information on crossfit was gained at a cost since the title to the thread was "Great alternative to Crossfit." I've never thought that crossfit was the only way to superior fitness (that has been discussed here before). There are a lot of great fitness programs pushing people to exercise in a way that is applicable to real life scenarios. If that is the goal....it has my vote.

Blitzzz (RIP)
03-18-2009, 20:08
cross fit isn't the only way to superior fitness. Blitzzz;)

Blitzzz (RIP)
03-22-2009, 20:25
Tuesday I will with my son start Blitzing. I'm overweight and 61 Yo. will post results later, maybe weekly.. Blitz

abc_123
03-22-2009, 20:51
Blitzzz,

Hey I started to half-assed play aound with the protocol that you provided. I know I wasn't following it exactly but I have followed the general protocol ... light weight, high reps (done explosively) for time and I have, in 2 weeks noticed a difference. My wife thinks that I've bulked up (visually my muscles look bigger) but I'll have to contest one of your comments on DOMS. MY muscles were/are sore as hell!

I've lifted weights for years... used to powerlift and lifted to play HS and College fooball ... and I've never tried lifting like described in the Blitzzz program.... so it's been good for me mentally the last couple of weeks (something different) and hey, if I'm sore as hell it's got to be helping, right?

I'm thinking that a combination of the lifting protocol that you recommend along with the style of workouts that are promoted on rosstraining.com/crossfit would be a kick ass combo.

Blitzzz (RIP)
03-22-2009, 23:41
All it tells me is you're not blitzing by it's self, and or you are using too much weight. The weight you should be using is 1/3 of one RM and do not increase that weight until you have acomplished 3 circuits at "GOAL REP"S SPEEDS. If you need a copy of Performance points or some other piece of the Blitz paper work , just ask.

You can call me at home at (PM me for the Phone Number) and get a verbal..

You should not have any pain if done by specs. Blitzzz

NOTE: "sore as hell" indicates micro tears of the muscle tissue.

JoeyB
03-24-2009, 13:17
What is the Blitzing protocol?

The Reaper
03-24-2009, 13:57
What is the Blitzing protocol?

Search button broken?:D

TR

Dozer523
03-24-2009, 18:20
Search button broken?

TR

Joey, Joey, Joey. . . Don't tell me you didn't see this coming.:D

abc_123
03-24-2009, 22:34
All it tells me is you're not blitzing by it's self, and or you are using too much weight. The weight you should be using is 1/3 of one RM and do not increase that weight until you have acomplished 3 circuits at "GOAL REP"S SPEEDS. If you need a copy of Performance points or some other piece of the Blitz paper work , just ask.

You can call me at home at (PM me for the Phone Number) and get a verbal..

You should not have any pain if done by specs. Blitzzz

NOTE: "sore as hell" indicates micro tears of the muscle tissue.


Got it. Too much weight. Didn't have your stuff with me on exactly how to figure out the start weight, so I just picked something in girl-weight territory and started in. Regardless... I got humbled.

WIll have to try it the right way. Need to figure out how to work around the limitations of the place where I work out....and get myself committed to good record-keeping.

JoeyB
03-25-2009, 08:32
No really i didnt mean , i just meant...... ahh screw it I was lazy. ;)

RLK
03-25-2009, 15:56
Awesome post.

There's another similar site at: http://www.mtnathlete.com/

dmgedgoods
03-30-2009, 20:04
Started semi-blitzing about 3-4 weeks ago. Time has been tight, but have found that it compliments my current morning isometric workouts at work. Hopefully work backs off some, and I get some more time for "me". Blitzzz is a great source of information about this routine :D

Shawn

abc_123
05-15-2009, 20:17
Got it. Too much weight. Didn't have your stuff with me on exactly how to figure out the start weight, so I just picked something in girl-weight territory and started in. Regardless... I got humbled.

WIll have to try it the right way. Need to figure out how to work around the limitations of the place where I work out....and get myself committed to good record-keeping.

Hey Blitzz,

Progress report.

I'm still not doing what I should in the record keeping department, but I did decrease the weight and kept at it. Gotta tell you that I just took a PT test and bumped up my pushups by 12 reps over last and got my # reps up where they haven't been in a couple of years and a more than a couple of lbs. I did widen my hand positioning a bit, which I think may have helped me, but I credit a lot of the improvement to your lifting protocol.

After doing a multi-exercise upper body circuit using this style of lifting, I'm SMOKED. Those light weights are all fun and games until circuit #3 and about 40 reps....

I like it.

Blitzzz (RIP)
05-16-2009, 20:27
Do reread your blitz info for fine tuning. And I like to call it an exercise system not a lifting protocal , even if that does sound better. Dave

abc_123
05-16-2009, 21:57
Do reread your blitz info for fine tuning. And I like to call it an exercise system not a lifting protocal , even if that does sound better. Dave

Dave.

Oh, I've read it....and I understand it. I'm just not doing it. For instance, I arbitrarily upped the weights because I was motivated after doing what I did on this week's PT test. And now I'm sore as hell. Yes, I know your system says that that means that I used too much weight. But I wanted to do it...you know?

Blitzzz (RIP)
05-16-2009, 23:49
The soreness is your Que to decrease weight. the 20% formula works without pain. ain means you will not achieve the optimum results. I know it's hard "not to do more" but the truth is you don't. Strat weight done at goal speed x 3 circuits=increase weight 20% ---->next workout will be about 10 to 12 reps slower than goal, but you will return to gaol by one or two workouts. Then you bump up weight again at 20% of work weighrt

in the end the resultd will be faster than you believe it will. This is a finely tuned system and all devences will affect outcome negitvely. Sorry Blitzzz