Topic: Bulgarian Style Training

[Steve Gough]

Mike and Chris,

Gawd, are we on the same page or what?

Chris, that thing about training highly motivated, fit lifters, etc.... demands we create several such locations/situations/environments around the country to not only rival the OTC, but enhance its results thru competition, COMPETition, COMPETITION.

Steve

[Chris Ⓐ LeRoux]

We ARE on the same page. And, I also agree that we must have more competition at the top and the best way I can think of is to create more OTC like training centers. I also think we should move the athletes around from one to another, have competitions between them, keep them hard, uncomfortable, not used to the same place and style of training. Shake things up - change of environment, change of training partners, change of, yes, even coaches. Of course, those that are in school might not be able to do this as often as we like, maybe each semester or year, maybe just in the summer breaks, etc. But, surely some of it CAN be done.

[Neil Wasserman]

Regarding the establishment of more OTC like facilities around the country.Here in NY we have an OTC up in Lake Placid site of the 1980 Winter Games) with a very nicely equipped weightroom. When I was there several years ago for a Club Coach course (incidentally; Mike Stone was there the same weekend), there was plenty of equipment for OL.
All that would be needed to establish an East Coast OTC would be the will to do on the part of USAW. This could even be a strictly summertime program for promising Juniors.

[Chris Ⓐ LeRoux]

Mike,

Its a very good point. I don't think any of us are aiming to criticize so much as brainstorm and form consensus. I think we are just throwing some ideas out in hopes that something will grab hold and be productive. Certainly, we all know that everyone involved in our sport at the coaching and management level wants what is best for the sport. Sometimes, we might have minor squabbles over what they may be, but we are all trying to move forward together. It is my hope that everyone will feel welcome to share ideas here on this forum without acrimony and personal attacks.

[Steve Gough]

Scott,

It has occurred to me that I have left something out inre squatting... I must be losing my mind.

Look, it is a very simple concept to do a whole squat program at the end of each workout and only take approx 10 minutes (depending on each lifters individual fitness and ability).

How? Simple! This is what I normally do. Let us suppose at the end of your C&J workout you have but a few minutes left. Your athlete has just cleaned 100 kgs (his max or near max). His mind, his body, his whole motor-path is warmed up.) His best front is 120.... good, then go like this: and immediately start at 100x1, 110x1, 115x1 and 120x1... if time permits then 100x3. That's only a theorhetical. But, I know you will get the message. For me, I am always looking to up that max 2 1/2 kgs when ready/possible/plausible. That 100 kg start could just as easily be 102.5 and the finish 122.5. You can do this damn near everyday... or every other day. Like I've said before, sooner or later you will know each athlete, what they can handle, and/or what and when they are ready for it. Sometimes you just have to set the tone.

I hope this helps...

Steve

[Scott Safe]

Hi Steve;

I appreciate every bit of this!!  So many talk about it, but it is rarely spelled out just what coaches are doing.  I can see that this could work in well with our time restrictions.

thanks Steve

scott

[Steve Gough]

Thanks, Scott, I hope it helps/works.

I think that you begin to understand how some of these weightlifting powers (I am saying this with Turkey in mind) are able to have many, many squat sessions per week. It is quite simple. The legs are worked quite thoroughly by the many lift (s & c&j) sessions. Add to that short, crisp, heavy squat workouts and you really have got the package. The scant to no volume gives your tendons/joints, etc a break that you won't get from all those sets and reps configurations. I have actually employed three squat workouts in an afternoon (off day) training session, with the 2nd and 3rd squat workouts consisting of three singles each in entirety, while maximizing fairly heavy weights for that (off)day. I really think that it adds greatly to weightlifting fitness (note I said 'weightlifting' fitness) without overdoing it. And recovery has been no problem.

Again, if you choose to try this route, build up into it. And make sure that your lifter/s are both game and ready... and understand the "why."

Steve

[John Thrush]

Scott,

My experimentation with this approach has been the following, which is slightly different than what I have seen posted so far.

Workout #1
Snatch up until a miss, drop back down 7.5 kgs. and then snatch back up until missing again. Then stop.  Then C&j the same, go up until a miss, then drop back 7.5 then go up again until a miss, then stop.  Then Back Squat up doing singles as high as the coach deems reasonable.

Workout #2(Next Day)
Same as first day except Squats are Fronts Squats done as high
as possible.

Workout #3
Same as first day except squats are Stop Squats done as high as possible.

Workout #4
Clean Pulls  (5X3) Highest C&J for week plus 10%
Snatch Pulls (3X5)  90% of best snatch for week
Neck Jerks  (5X1) 100% of best C&J for week or more if warranted

Day 5 - Rest

Day 6  Workout #1 of week #2  and so on.

But as has been stated various places in these posts, the real key is the athlete's acceptance of the program and his/her daily determination to do the work and his/her belief in the coach and the system.  I have also not had any athlete in a situation yet where multiple daily training sessions are possible so that this can go to the next level.  But with the slow, incremental development of the athlete's work capacity, the possibilities are endless.

The way I see it, there are only two places we can go as coaches in the development of athletes - increased work capacity and psychological or mental preparation.  The likelihood of any major innovations in terms of technique in our sport are virtually nil.  Drugs are off the table.  So we must determine how we can push the stress/adaptation curve with our athletes as close to the edge as possible.  This will take some courage on the part of both the coach and the athlete.  This kind of training is for the "young lions" , for the risk takers, for those who are hungry to be champions and understand that there is a cost.  But there may also be a magnificent reward if they have the courage and work ethic to chase the dream.