Author Topic: Bulgarian Style Training (Read 25499 times)

Chris Ⓐ LeRoux · « **Reply #40 on:** May 25, 2005, 11:42 AM »

I enjoyed this discussion so much, I decided to re-read it. And, I noticed that earlier in this thread, Steve Gough said

Quote

Also, on occasion we have even done third sessions in the evening with good results. When one gets to that point in ones capabilities it almost becomes like an elixir. We have found that the am sessions are really beneficial to getting the most out of the pm sessions...For getting max fitness and adaptation to this system it is really important to keep the chain going...I would recommend something done on Sundays, even if only an empty bar. Experiment, though, find out how your athletes bodies and minds react to this system. We have found that mondays (especially am) can be a bear if ones just lays around on the weekend. Yes, you must have your rest, but remember, you are working toward's fine tuning and lethargy can be every bit as much your enemy as overdoing it.

I also responded to these comments earlier in the thread saying I also experienced this sense of lethargy after days off when I lived at the OTC and Dragomir had me in great shape. During the week, I was in such a good condition that I almost never even felt tired. I could train endlessly, it seemed. But, after a day off, everything was hard. I am under the impression that once a lifter achieves this level of conditioning, when they have become "numb" to the work, it may well be productive to add more training sessions in to the mix, focusing on the competitive lifts with the extra sessions, and avoiding extended periods of downtime. While I would not call myself a Bulgarian or Americanized Bulgarian training style proponent, it does seem to me that there is point in the career, if the hard work has been put in, that the athlete can achieve this state of near invulnerability to training, when the athlete can train long and hard without getting all that fatigued. So, in those cases, where can an effective increase in stimulus be attained? I believe beginners and intermediates should have a larger base of exercises than just snatch, clean and jerk and front squat (and back squat). But, I can see where the athletes that achieve this state of "numbness" to training like I experienced could benefit from additional sessions, beyond the base program which includes a little more variety of exercises, where they would only train the snatch and clean and jerk. I also think such highly conditioned athletes could benefit from avoiding days of NO training to a point that I have not experienced or seen. Instead of taking days off completely from training, perhaps those days would enhance recovery more by simply staying very light (under 50%ish).

I know in Weightlifting: Fitness for All Sports, or something close to that title (book is at office) written by Baroga, the author states that many coaches are experimenting with eliminating days off in order to increase the workload beyond the extremely high levels that we have seen reached by international elites.

Do we know whether this is happening? Does anyone have any similar experiences? Comments?

Dean Redzic · « **Reply #41 on:** May 26, 2005, 03:35 AM »

Hey guys,

i think i keep on missing one thing....the breaks between sessions.
what is the recomended break between AM and PM sessions?

Also i keep on misreading something...steve, do you have two different sessions a day, or just one extended session with 30 mins break.
I think i am just reading it wrong.
Thanks guys

Steve Gough · « **Reply #42 on:** May 26, 2005, 07:57 AM »

Dean,

The break between am and pm sessions may be entirely up to your own schedule, affected by school, job or whatever. At least three days a week we will have an am and pm session, punctuated by approx a four to five hr break.

Steve

Steve Gough · « **Reply #43 on:** May 26, 2005, 08:23 AM »

Dean,

One other thing... as far as I am concerned the 30 minute break (or a break of near length in time) is mandatory. Though sometimes we will conduct an impromptu meet after already snatching and c&jing and then may only take 10 or 15 minutes break in between the two lifts to simulate a meet.

Steve

Dean Redzic · « **Reply #44 on:** Jun 08, 2005, 12:05 AM »

more questions for steve.

I caught a glimps of your views on the audio interview (at overhead and heavy), but how do increase leg strength? do you change the squatting methods you mention in this thread? or do you just try for that 2.5 gain when you can.

Do you recommend taking any supplements or herbs?

Chris Ⓐ LeRoux · « **Reply #45 on:** Jun 20, 2005, 12:53 PM »

Dean,

I just wanted to jump in and let you know Steve had been out of town lately at had limited access to a computer. I'm sure he will answer your questions after he gets back.

Regards

Craig Cheek · « **Reply #46 on:** Jun 22, 2005, 05:48 PM »

Chris-
From a collegiate athletics perspective I am constantly battling sport coaches at the end of the competitive season about time off. Many of them want 3 weeks off with ABSOLUTELY NO training of any sort. Its an uphill battle but its good to know that there are others who see complete time off as a negative. I used to go back and forth about this, but 3 weeks allows too much of a detraining effect and we are basically starting all over again every year.

David Woodhouse · « **Reply #47 on:** Aug 27, 2005, 09:44 AM »

'The 2- to 30 minute break in between the lifts... really is mandatory in this system if you want the best results... no exceptions. I advocate a little snack (fruit etc). Read, talk, rest... get your mind off the work for a little bit...'

Could you explain this a little more? Why is it so important? Isn't there a risk arousal levels will drop? What do you think about taking a contrast shower between exercises?

DW