Bulgarian strength training method

Bulgarian strength training is probably the most prestigious training method in the strength world. Three three-time Olympic weightlifting champions Suleymanoglu, Dimas, Mutlu and Krastev, the world record holder of the snatcher, all benefited from this method. There are many different versions of Bulgarian strength training method. Recently, we have collected and compiled various versions of the training method in the book and online, and summarized the following characteristics:

1. High training frequency is the biggest feature. Most Bulgarian strength training methods practice squats every day, and some even practice 3 times a day (morning, afternoon, and evening), which is much higher than other training methods.

2. There are few training items. The least version has only four training items: clean, snatch, back squat, and front squat. The most are 10 items: clean, snatch, back squat, front squat, squat, squat, squat, pre-squat, wide pull, narrow pull, high turn, and stand-up squat.

3.              Squats are the absolute focus and are generally used as the first exercise, and the number of sets accounts for the largest proportion of the total number of sets.

4.                Squat emphasizes "standard, clean, and relaxed". No-no-no squat (no belt, no knee pads, no protection) squats account for a large proportion.

5.            The number of training sessions in each group is small, and there are rarely more than 5 times. For example, the 10-time sets in Russian training and strength lifting training are extremely rare.

6. The training items are either the legs are used alone or the whole body is used to exert force. There is no pushing, nor are there any grip or tricep exercises.

7.            No deadlifting, only the wide and narrow pulling pull of weight, not emphasize weight. Weight is based on the weight of snatches and jerks, emphasizing speed.

8.          A one item can be divided into several times in a training class. The most typical one is squats, which can be divided into 2 to 3 times. This kind of training method is very rare in other training methods. I have only seen beginners of bodybuilding experience this when they first entered the gym, but it can indeed reduce intensity to a certain extent and relieve fatigue.

9.       There is a big reduction before the game, which not only reduces weight but also events. The weight is generally reduced to less than 80% of the maximum weight. The events are generally reduced to only snatches, jerks, back squats, and front squats.

10.            The snatches and jerks are relatively more snatches, which may be because the snatches are more practiced.

Comprehensive experts' evaluation of Bulgarian strength training method, it believes that it has the following advantages:

1.         Maximize the potential of strength, especially the ability to coordinate the strength of the whole body. Through a lot of frequent practice and practice, the common stimulation of strength lifting and bodybuilding - rest - recovery cycles are broken, which is effective for high-complex special force projects such as weightlifting.

2.       Average intensity is moderate. In order to ensure the frequency of training, many measures have been taken to reduce the intensity, including reducing training items, generally each group does not exhaust itself except for the extreme weight group, a project is completed in several times, and a training time is lengthened under the same training volume, etc., to ensure the sustainability of the training and will not overtrain.

3.               High-efficiency preferred items, take the heavy and light. It is mainly reflected in selecting the items, and then increasing the training volume of each item, with more prominent focus.

Of course, there are also disadvantages, mainly potential risks of muscle fatigue. Therefore, few athletes who use this method are old strongmen like Dr. Squat Doctor and Paul Wrenn, who may have overdeveloped their potential when they were young.

Inspiration to us:

Bulgarian training method is aimed at full-time athletes. Some practices are not suitable for us, but some practices are still very reference-based. I think the main ones are:

1.       Reduce the number of formal groups, and each group does not achieve the number of limits except the limit weight group.

2. Important exercises, such as squats, can be divided into several parts in a day or even in a training class to reduce intensity. Judging from the practice of Bulgarian training, the training effect will not be reduced, because there is no problem of bodybuilding and concentrating muscle stimulation.

3. Select training items, highlight key points, especially those that reduce the upper body's individual strength, such as pressing, and replace them with full-body strength events such as jerks, which are suitable for weightlifting and strong men. Strength lifting is obviously not done like bench presses.

Experience 1: Special training is required since childhood, which refers to weightlifting;

Experience 2: Advanced performance requires concentration. He reduced the original 19 training items to 6 and adopted mass-volume and low frequency. The reason is that if you want to increase the squat from 300 pounds to 500 pounds, you should practice squats wildly, practice less other items, especially not practice multiple times. A training plan was given, and his plan was not based on the percentage method based on past performance nor the expected method, but the wave-type, mass-volume, and multi-group method. For example, suppose a 1rm squat weighing 100kg, the plan is designed as follows: 90 kilos x 1 x 3,95 x 1 x 2,100 x 1 x 1,90-92 x 1 x 3,100-103 x 1 x 1,90-92 x 1 x 3,102-105 x 1 x 1,85-88 x 5 x 3. I personally feel that this plan is similar to the experimental method. First do 90% of the group, then add 5% of the group, and then do 100% of the group. If successful, 90%+2kg, 100%+3kg for success. If unsuccessful, do 90%, and finally 85%-88% do 5 groups to end.

Experience 3: Single training time is short, intensity is high, and multiple trainings are trained. Testosterone reaches its highest level after 15 minutes and drops after 30-45 minutes, so a single training ends within 45 minutes. A training plan twice a day is given later.

Experience 4: Establish a competitive training environment. Never be satisfied with the status quo. This is the guiding role of spirit on training.

Experience 5: Frequent competition. It is also the guiding role of spirit on training.