Topic: Bulgarian Style Training

[Scott Safe]

We in Cannon Falls are starting to play with the Bulgarian style of training. (Lots of heavy singles)  My question is, does anybody have a template of what they like to do and are there times of the year you are doing different sets/reps/movements?  Also, does everybody do snatch & c&j in the same workout?  are squats usually a separate workout?  So far, our coaches and our athletes have had some really good gains from all of the singles, but it just seems odd to me to continue on like this year round.  I'd be interested in what others are doing.  Especially Steve Gough, Chris LeRoux, and any others training their athletes this way.

Thanks

scott

[Steve Gough]

Scott,

I can't believe how "computer illiterate" I am. Very frustrating!

I want to tell you that I have had absolutely no "schooling" in the Bulgarian style of training other than what I have read, gleaned from first hand observations and my own experiences and intuitions in "heading to" and/or adopting this style nearly fifteen years ago. I might add having Randy Strossen's friendship over these many years and grilling him on his observations, his insight and his time spent with Abajiev, his relationships with the likes of Khaki, etc has been invaluable.

Let me tell you what we do, try to do and what ultimately desire to do if time and circumstance were to permit.

I believe it is all about building up/to weightlifting "fitness" and this is accomplished rather easily. The main caveats being a lifters "acceptance" of your system and his "willingness/dedication" to doing it.

A normal week would look more or less like many of the foreign examples you have probably seen. Three main sessions a week (mon,wed,fri) in the afternoon and would begin with the snatch, break, c&j, break, snatch (again), short break, squat (I just happen to prefer front squats). Of course adding that second snatch session may take a little adjustment in time and attitude for one to be ready for it. We have built up to the point that sometimes we also add an additional c&j after the second snatch session and sometimes we will alter the training and only c&J after the first C&J session after taking the required break (note, breaks should be from 20 to 30minutes of which I will talk about a little later). 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.  The am sessions are usually performed at an 80 to 90 %clip with the required breaks if time allowable. All of this stuff really depends on your situation, especially individual schedules due to school, job, family, etc. I will only try to talk about ideal situations and let you take it from there. I have only rarely taken the am session up to or near 100% clips and would probably head in that direction if the situation allows.

Off days... tuesdays, thursday, saturdays and sundays. For getting max fitness and adaptation to this system it is really important to keep the chain going. Only rarely,though, have we been able to have two sessions a day on these off days... again, school, jobs etc getting in the way. For the lifter who really has good power (s and c&j) technique, then we will use the power movements on the off days, usually working up to 100% or near max attempts for the simple reason that the power movements (note if done correctly) are in the 80/85% range of ones full movement. If not, then do the full movement in that 80/90% range on the off days. The Greeks seem to employpower movements only on Saturdays as a change of pace, etc. While the Bulgarians may tend to do them on the off days as I have suggested. In any case, as a coach you must learn to rely on your own intuition/judgement as to each of your athletes needs.

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.

Okay, I am jumping all over the place. This is my first attemt to really start to lay it all out. It's easy for me to understand, but I have years of trial and error, etc. Let me recommend for a template that you ask Mike Burgener to revive the Finns Ari Moillanens' current template that he is using for his juniors. It's a good start. Additionally, I would ask the goheavy forum to repeat Yoon's post from several weeks ago... he clearly answers what one needs to expect and what one needs to do... in other words the "whys and wherefores."

As for what each session in the lifts begins to look like there are many examples I have seen and used. They all have their time and place ( throwing a little different mix together is okay in this department). As an example with a more experienced lifter preparing for competition I tend to shoot for 3 to 4 singles in the near max, max, max+ range (if warranted/ready) and try to mimic what one might be expected to attempt in a meet. If successful I might stop it there. If not totally, for whatever the reason I may drop down and come back for another go at it, sometimes with minor adjustments iin weights attempted. Sometimes even a third go around finally produces the desired results. Mind you this is all in the same lift session. Again it depends on your coaches eye/intuition and your lifters own desire/motivation./intuition. Communications and trust between you and he/she is absolutely paramount and must be made clear... it is a two way street,afterall, not a totalitarian regime.

Listen, there are many ways to attack this. Some may urge a little more moderation in intensity. Others are a little tougher. No one has it exactly right. You must find out for yourself. If things are getting a little stale or you feel you've been pushing the envelope too much, then back off. The Greek coach, Iacovu will do this by automatically dropping several workouts in a week every three (?) weeks. Others may advocate dropping intensity all the way down to 80% for a week every two or three weeks. Remember, every individual is different. Do you hold back your potential champion because others can't keep up? Do you lower the bar for others? or do you raise the bar to give everyone a chance to seek their own glory?  You must keep intuned to your lifters at all times. Outside influences will affect one's training everybit as much as the training itself. Another thing, adequate sleep is absolutely necessary. Even more necessary than nutrition... and you already know how good nutrition is vital.

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...

Let me stop this right here. Digest what I have written and if you want, start the dialogue.

Steve

[Scott Safe]

Outstanding, Steve!!  This is what I am looking for.  Now, we are pressed for time, and the early am is what we are left with.  I have approx 1.5hrs from 6:00 am till 7:30 am to get the work done.  I am thinking sn, then c&j on the MWF, with squats and ps or pc on Tues/thurs?  These are mainly school kids and many play 1 or more other sports, but they are truly into lifting and I think they will buy into the system(they already are), once organized.  is snatch and c&j in a 1.5hr session putting too much into too short of a period?  Any ideas greatly appreciated and thanks so much for the input so far!!!!!!!!
Scott

[Steve Gough]

Scott,

I think you can get by just fine with 1 1/2 hours.  I do not know how you plan to proceed, but I suggest you touch base with Mike Burgener (for one) who has a lot of experience working with large groups of kids (beginners). A caveat on the time restraints being that one would hope that with acceptance and desire to really improve, to take it to the next level, that your athletes will be hungry for more and willingly commit to even more time when possible.

Sooner or later you will put your own stamp on this system. You have to ask yourself, "what am I trying to teach?" Simple, isn't it, snatch and clean and jerk. Keep to the basics and keep it simple. You will be able to tell who needs what within a short amount of time and you will react accordingly. As they progress you will be able to calibrate each lifter's fitness and capacity, desire and motivation and will to succeed. Hopefully, they will each pull each other along. And just as hopefully, your club will develop an air, a winning attitude, one that becomes contagious for all involved not matter what the talent level.

Good luck!

Steve

[Steve Gough]

Scott,

After rereading your post, I might suggest that in doing both lifts in each session you could attack one at a greater intensity one day, then the other the next. Just don't be moribund to dogma... a little experimenting is always in order if it makes sense to you at any given time. Be creative... while watching the clock. Keep us posted so we can learn of your success.

Steve

[mikeburgener]

steve hit it right on the head scott!!  great post steve!!  steve has worked out the details that fit his personality and philosophy!  mine is similar but also a tad different.  i cannot take breaks because of the kids with whom i am dealing!  i like steve's repeating snatch's in a workout...i also repeat cln and jerks if the athlete needs them.  i will also work weaknesses a tad bit more if i see the need....i.e. snatch balances....jerks from the rack...maybe a combo--fs+jerk....if the need is there.  but make no mistake about it...sn, cln and jerk and fs is the ideal that i want all athletes to get to....its just that some of my age athletes need a tad bit more work.  i really do not like pulls, but once in a while i may add them in, but not very often and really only for positioning in a tech lesson or so.

[Chris Ⓐ LeRoux]

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 agree with Steve here. When I was in the best shape of my life living at the OTC, the hardest days were after days off. It seemed like everything just caught up with you on those days after a rest day and hit you like a ton of bricks. I think in that type of situation where the support and the time is there, I would like to try training every day with high-level, young, well conditioned and highly motivated lifters. Of course, the coach has to keep an eye on the lifter and adjust the workload to keep them from total collapse (especially mental), but I really think there is something to this. Maybe two out of seven days are easy, maybe only one day. I think its something to look in to. Controversial, maybe, but why not (as Steve says)?

[mikeburgener]

the key here is what chris has indicated as highly motivated, passionate about the sport athletes and coaches!!  that to me is the most important aspect of the americanized/bulgarian program.  its not easy and athletes who are not motivated are not going to do well here.  the eyes of the coach, the demeanor of the coach, the caring of the coach, the drive of the coach....is paramount....BUT THE ATHLETE MUST WANT IT!!! the other thing...as steve says..why  not try....what do we have to lose....have we set the world on fire with the high volume/low intensity to low volume high intensity phase?   if one wants to get stronger/better one must lift heavy weights...specific to the sport.....snatch, clean and jerk, sqt.....and then fine tune those lifts with weakness training as indicated.