Topic: Bulgarian Style Training

[ryankyle]

I agree with Jim.  Also, training with only singles is much much easier on the body then doing rep after rep after rep especially with snatch and clean and jerk.  This way your able to concentrate on each lift individually and can really develop speed under the bar instead of learning to fall under the bar in the case of doing doubles or triples.  Also, I feel squatting up to heavy singles improves the squat faster than doing reps anyway.  If you have a limited amount of time to train you should have no problem witht his as it shouldn't take longer than an hour or less if you are really moving.
Ryan

[michael cooley]

Thanks for the responses, guys.  After re-reading this entire thread a second time, I see that some of the other contributors actually referenced the productive use of this training methodology other than at elite, 12 workout-a-week levels of training, too.  Sure, I won't make it to the Olympics on three sessions a week, but I'm okay with that.    

Jim -

In reading back through old posts, I came across an extremely well-written (and entertaining) post you wrote a few months ago about a modified approach to Joe Mills's 20/20 system of drilling.  Your post was a terrific write-up of the challenges it presents -- both mental and physical -- yet gave me a new perspective on it.  I've used 20/20 off and on over the years - usually in the last few weeks running up to a meet, and can speak to both it's intensity and its usefulness as a format for drilling the lifts.  I thought I'd read every bit of material on Joe Mills one could find on the internet (including what I've gleaned from several conversations with Gary Valentine both in his garage and via email!).  Your post, however, was a pleasant surprise to find.   

I've always approached it as a true 20/20, that is, all 20 snatches and cleans in a single workout.  In that capacity, it's been great as a tune-up for the next meet, but 40 snatches and cleans is a real  beatdown on my joints and usually doesn't provide enough heavy squatting for someone like me (who tends to lose absolute leg strength quickly if I don't keep up with my squatting). 

In your write-up, though, I saw it from a different perspective -- a more Bulgarian perspective, dare I say?  As I read your post, the athlete doesn't necessarily have to start at a weight where he can complete all 20 lifts.  Rather, he might start at a weight where he aspires to complete all 20 lifts, but might only get through 16 or 17 at the start.  Splitting the lifts into separate workouts isn't exactly Bulgarian; nor is the higher volume at lower intensity.  That said, by starting the 20 lifts at a higher level, you create a format in which you can climb the 20-rep ladder to your "daily max" while gaining the added conditioning that comes from the first 15 reps.  For someone who doesn't have the opportunity to train (read: practice) every day, the added drilling is invaluable.  You know, two days of that followed by a third session of lower volumes (and hopefully higher lifts) might be a pretty terrific combination. 

In any event, thanks for the terrific addition to the knowledge base.   

mpc

[michael cooley]

In your write-up, though, I saw it from a different perspective -- a more Bulgarian perspective, dare I say?  As I read your post, the athlete doesn't necessarily have to start at a weight where he can complete all 20 lifts.  Rather, he might start at a weight where he aspires to complete all 20 lifts, but might only get through 16 or 17 at the start.  Splitting the lifts into separate workouts isn't exactly Bulgarian; nor is the higher volume at lower intensity.  That said, by starting the 20 lifts at a higher level, you create a format in which you can climb the 20-rep ladder to your "daily max" while gaining the added conditioning that comes from the first 15 reps.  For someone who doesn't have the opportunity to train (read: practice) every day, the added drilling is invaluable.  You know, two days of that followed by a third session of lower volumes (and hopefully higher lifts) might be a pretty terrific combination. 

Ah, the best laid plans of mice and men...

Sundays I train with my club (Spoon Barbell, Gary Deal, etc.), so it's my best day each week to uncork some good lifts.  So, being a little too smart for my own good, I decide to put my theory into practice and take a run at a heavier-than-normal series of 20/20 cleans.  Figuring I'll hit 17 or 18 lifts and then move over to front squats, I load the bar to 95kg to start the 20 cleans. 

I slog my way through 20 pretty solid lifts from 95kg up to the 20th lift at 115.  Pleased to have made all 20 lifts, I sit down to rest (and pant heavily).  From Gary, "How about one more?"  "Sure," I say, "but I'm too tired to decide for myself.  I'll do it by acclimation." 

With no hesitation, Gary and Tom Witherspoon immediately load the bar.  To 120kg.  Great. 

I make the lift.  Jerk was a little borderline, but it was probably the best clean of the day.  

Here comes the punchline: My current 1RM (a recent lifetime PR) is 124kg. 

I guess I need to add a little more weight to that bar than I thought!

mpc