Bulgarian Training Method
This method to this day still remains as one of the most controversial and discussed training routines every invented. In this article we will be looking at history of the method, training requirements, athlete's perspective of the training, a sample training plan and how to alter it for powerlifting. This a review article and I have gathered the information on this method from the articles in the references below as well as adding in my own thoughts on the system.
Brief History on the Olympic Weightlifting Training Program (Elite FTS/Will Fleming)
The Bulgarian coach, Ivan Abidjiev had developed his very own training style. Which at the time was very different to any other nations. The frequency and volume was higher than any other nation, and even more importantly, one where the intensity was through the roof in every single session. At this time, the nation was looked to as a “little brother” to Russia, not only in politics and industry but in regards to sport as well. Russian athletes dominated the weight lifting scene in both national and international competitions. And due to their incredible success, Russia’s methods were seen as the universal solution for developing championship athletes. These years of domination thus pushed Bulgaria into athletic obscurity. However, in a last ditch effort to vault the nation back onto the podium, Coach Abadjiev and his staff were selected to conduct a controversial study of a new, dynamic athletic development model in Bulgaria.
Abidjiev had modelled this system after athletes in other sports and artists, to achieve greatness in these other disciplines the practitioners would practice throughout the day, multiple times each day, as hard as they could. Abidjiev proposed the same thing, but for weightlifters.
Practice all day. Hard. Everyday.
In most nations there was an established and documented athlete recruiting program. Depending on the country, there was a minimum age requirement before youth could be recruited for training. In Russia, for instance, a youth could not be recruited until he was 14 to 15 years old. In Germany, youths had to be 15 to 16 years of age. Yet, in Bulgaria, the minimum age was only
13. Abadjiev’s first athlete, however, began training at age 10, and this caused an outrage both in Bulgaria and abroad. His athletes were breaking world records by age 17—records that had been set by grown men.
Another bolt in the neck of Abadjiev’s program was its lack of variety. In the end, there were only four exercises in the entire program. During specific preparation, the athletes would do as few as three exercises in a week of training. Injured athletes would trade snatches for back squats, but that’s really as exotic as it got.
One former pupil of Abadjiev's program was Alexander Krychev. Alexander had an interview which he discussed the intense training him and teammates put themselves through to win Euro, World and Olympic weightlifting titles. Below are some of the questions asked (Poliquin)
The length of training sessions. "Testosterone levels remain at their highest levels for about 45 minutes, after which the quality of the training session decreases. Thus, to enable his athletes using the heaviest weights possible, Abadjiev’s workouts were must shorter than those used by lifters from other countries. Also, training sessions performed later in the day require fewer warm-up sets than earlier sessions, as the nervous system is still stimulated from the earlier training sessions".
The value of multiple daily training sessions. "To obtain a sufficient volume of training to continually make progress at the highest levels of the sport, athletes must perform multiple training sessions per day with at least one hour of rest between sessions. And to reach the elite level, Bulgarian athletes often trained as many as five times a day".
The importance of training intensity. "Weightlifters should train as heavy as possible every training session. It is not possible to break personal records every session, and sometimes the weights used may be relatively light compared to maximums, but the result will be faster progress and ultimately a higher level of sport performance".
Best age to start weightlifting. “I started lifting when I was 13 and a half,” says Krychev. “To compete at the highest levels in weightlifting, athletes must start at a young age and reach near their maximum potential when they are juniors.”
A sample Bulgarian program would look like this:
To follow the program successfully the intensity in each session must be kept high and the reps must be kept to one or two.
11:00am - 11:45 Front Squat
11:45am - 12:15 Break
12:15pm - 1:00 Snatch
1:00pm - 1:30 Break
1:30pm - 2:00 Clean & Jerk
When Abadjiev took over as Bulgaria’s national Coach 19 exercises were being used.
He quickly whittled it down to 5:
- The competition Snatch
- The competition Clean and Jerk
- The Front Squat
- The Power Snatch
- The Power Clean
Looks pretty simple, doesn’t it? The simplicity of the program is what makes it attractive to some coaches and athletes.
After you are done with the first three exercises take another short break and repeat them.
Being a Bulgarian weightlifter is a full time job. No glitter or spotlights just chalk and barbells of weights.
The reason for this was all down to Abadjiev’s belief in the theory of…
Specific Adaptation To Imposed Demands (S.A.I.D)
Put simply: You get good at what you practice.
From Starting Strength's article on this method they learned to break an athlete into this method by doing the following;
If you want to experience the Bulgarian system of training I recommend you begin with the following progression.
1. Train heavy every workout, 3 times per week. 2. Add one training day at a time until you are training 6 days per week. 3. Add 2 morning sessions a week of just front squats. 4. Increase this one day at a time until you are comfortable training 2 sessions per day 5 days per week and one session on Saturday. 5. Once you reach this stage add a light warm-up day on Sunday.
The best bit of advice I will highlight can be applied to any weight training program which is how to prevent injury especially running this type of training or similar such as Smolov, Sheiko etc The following points I have done for running the Smolov Jnr Cycle.
If you want be a successful lifter at the international level, the thing you must accept is that Olympic weightlifting/Powerlifting is a long term sport and at times can be very frustrating, especially during the adaptation phase. There will be times when you do not feel like getting out of bed, let alone squatting.
These are the most important days and you must push through these if you are to achieve success in this program. Do not worry: the day will never come when you cannot lift the bar.
There are lots of little tricks and techniques you can use to make it through this period. The majority of the complaints I have dealt with are about the knee pain.
1. Wrap the knees at night with Tiger Balm and sleep with the wraps on.
2. Fill the tub with water and then add bags of ice and soak the legs for twenty minutes.
3. Do not take anti-inflammatories, Abadjiev feels they delayed the adaptation period.
4. Warm up with light weights and do not go past 60 kg until the body is moving fast and you are hitting good positions. I have seen guys do as many as 10 sets at 60 kg before moving up.
5. No fooling around. The tendency is to do long slow workouts when you feel bad.
You must do the opposite: train fast and take big jumps, and then allow your body more time to recover after the workout.
Me I have never done the Bulgarian Training method as I am not an Olympic weightlifter (yet ) but, the style of training has always interested me. This got my to write about it and it would be pretty simple on paper to write a Bulgarian style program for powerlifting. I have heard of some powerlifters doing this method but it is nearly unheard of in the powerlifting world.
If I was too write a Bulgarian style Powerlifting program it would look like this:
Exercises used
- Squat
- Bench
- Deadlift (use your own preferred style sumo/conventional)
- Overhead Press (so bench pressing doesn't become the only upper body exercise)
- Box squat (work hip extension)
To follow the program successfully the intensity in each session must be kept high and the reps must be
kept to one or two.
Monday
11:00am - 11:45 Deadlifts
11:45am - 12:15 Break
12:15pm - 1:00 Overhead Press
1:00pm - 1:30 Break
1:30pm - 2:00 Box Squat
Thursday
11:00am - 11:45 Squats
11:45am - 12:15 Break
12:15pm - 1:00 Bench Press
1:00pm - 1:30 Break
1:30pm - 2:00 Box Squat
 |
| The Bulgarian coach, Ivan Abidjiev |
That would be a sample session and you work up to a 1RM or a 2RM for the day. It may not be an all time personal best and after 3-4 weeks of this type of training your body will of adapted (in theory) and then you will notice some strength gains.
Jake Jenson who wrote the two eltiefts articles referenced here, this was his template and results; (ME means max effort)
Monday: ME Squat, 5-7 sets @ 90% of day’s 1RM
Wednesday: ME Bench, 5-7 sets @ 90% of day’s 1RM
Friday: ME Deadlift, 5-7 sets @ 90% of day’s 1RM
Saturday: ME Front Squat, 5-7 sets @ 90% of day’s 1RM
Here is the breakdown of my results in the four lifts over five weeks of training:
Bench: 245 to 265 (+ 20 lbs)
Squat: 365 to 385 (+ 20 lbs)
Deadlift: 405 to 475 (+ 70 lbs)
Front Squat: 245 to 305. (+ 60 lbs)
A point we should all take from reading this is that, most of these athletes whom have used this style of training could be considered of using PED's as the program is so intense on the body. I haven't heard or read anywhere of natural athletes using it. I have ran smolov jnr and it worked well for me being a natural athlete who knows this may too.
Louie Simmonds of Westside Barbell talked with the Bulgarian Team doctor on the training and he said lots of athletes drop out of the program not because of being physically burnout but mentally burnt out. Grown men crying at the thought of lifting max attempts.
Hope you enjoyed reading this article as much as I did finding information on it.
Link to my facebook page:
https://www.facebook.com/AndrewRichardsonPowerlifter
References
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/554/Talking_Papers_Alexander_Krychev.aspx
http://wilfleming.com/not-a-bulgarian-olympic-lifting-program/
http://articles.elitefts.com/training-articles/the-abadjiev-method-part-1/
http://articles.elitefts.com/training-articles/the-abadjiev-method-part-2-trial/
http://www.google.co.uk/urlsa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=1&sqi=2&ved=0CCAQFjAA&url=http3A2F%2Fstartingstrength.com2Farticles2Fbulgarian_training_moser.pdf&ei=x2DqU57UHeuI7AaCzIHgCg&usg=AFQjCNHbWwgWbmVH4nLWYPtRycIr60CmEA&sig2=l4fEdltDxDFfBvmxfnSrMg
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
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