(Originally posted http://www.criticalbench.com/bulgarian-weightlifting.htm)
General Statements about the Bulgarian System:
- It has produced some of the greatest weightlifters in the world
- The overall template is very simple: contested lifts, squats, "daily max," max often
- It is noted as a very demanding and unforgiving system of training
- Prolific drug use is often cited as the only method to handle the true system
- The system was make-or-break using a large pool of athletes
- This was designed for full-time weightlifters
Program Cliffs:
- Completion time (moving 3x/Wk - 8x/Wk) will take roughly a year and a half according to the source article
- No steadfast progression is listed week to week (adaptation varies by individual)
- The program is very basic and starts minimalistic, but will become time consuming going forward
- The MTR is imperative - it is how you base your weight selection i.e. Daily Maxes
Maximum Training Resistance (MTR) - "maximum resistance that can be overcome once without a strong effort/stress"
- Author notes the MTR is key to keep the nervous system healthy (i.e. not burned out)
- The MTR varies for each lifter and self-awareness is key. Are missed lifts due to technique or weight selection?
- MTR is the system of progression based on volume/intensity for Bulgarian training methods
- The week recommendation follows a pattern A-B-B-C-A (some lifters may work well under A-B-B-C-C-A)
- Weeks for the mesocycle will build
based off the MTR of Week 1
- "True MTR" for any day of the week will only come with experience/time on the program; i.e "Feel"
- Weeks B and C, the lifter will essentially complete a 2nd and 3rd wave back up, regardless of MTR of Wk 1.
| Week Progression | Description | Example Weights (Based on 100kg Snatch) |
| "A
Week" (Week 1) |
Predicted MTR
(minus 20kg) for 2 reps Predicted MTR (minus 10kg) for single MTR for 3-4 singles |
80/2, 90, 100 (3-4) |
| "B
Week" (Week 2) |
Perform "A Week"
Progrsesion Then MTR (minus 10kg) for 2 reps MTR (minus 5kg) for single MTR (+5kg) for 2-4 singles |
80/2, 90, 100 (3), 90/2, 95, 105 (2-4) |
| "B
Week" (Week 3) |
Same as above | 80/2, 90, 100 (3), 90/2, 95, 105 (2-4) |
| "C
Week" (Week 4) |
Perform entire "B
Week" progression Then MTR (minus 20kg) for 2 reps MTR (minus 10kg) for single MTR (+5-7kg) for 2-4 singles |
80/2, 90, 100 (3),
90/2, 95, 105 (3), 80/2, 90/2, 105 (2), 107.5 (2) |
| "A
Week" (Week 5) |
80/2, 90, 100 (3-4) | |
| The lifter will restart and will *most likely* use 105 as the MTR for Week A in the mesocycle. | ||
It Begins...
- The program starts with 3 Days/Week, emphasizes simplicity, and utilizes heavy loads
- No recommended length of time to run this cycle; 2 or 3 "repeats" of the ABBCA scheme would not hurt
| Basic Template (Starting phase) | |
| Day 1 | |
| Snatch | 3 Singles (using MTR Matrix) |
| C&J | MTR Matrix |
| Front Squat | 3 Singles (using MTR), then 2 sets of 2 using MTR (minus 15kg) |
| Day 2 | |
| Back Squat | 3 sets of 2 with Day 1 C&J MTR (add 20kg) |
| Power Snatch | 3 Singles (using MTR) |
| Power Clean & Power Jerk | 3 Singles (using MTR) |
| RDL | 3s3r with Day 1 C&J MTR (add 20kg) |
| Day 3 | |
| Snatch | Work to true 1RM |
| C&J | Work to true 1RM |
| Front or Back Squat | Work to true 1RM |
Creating a Morning/Evening Session
- Adding a PM Session (Day 2 Session above becomes AM session. PM Session detailed below)
- Program allows some flexibility - if
lifting M/W/F, AM/PM session is on Wednesday.
If lifting Tu/Thur/Sat then AM/PM is on Thursday - If you cannot add/handle AM & PM Session, continuing the program successfully is almost impossible
| Day 2 - AM/PM Session | |||
| AM | PM | ||
| Back Squat | 3 sets of 2 with Day 1 C&J MTR (add 20kg) | Snatch | 3-4 sets, 2 reps, 80% |
| Power Snatch | 3 Singles (using MTR) | C&J | 3-4 sets, 2 reps, 80% |
| Power Clean & Power Jerk | 3 Singles (using MTR) | Snatch Pull | 3-4 sets, 3 reps (+10kg of snatch weight) |
| RDL | 3s3r with Day 1 C&J MTR (add 20kg) | ||
Addition of a 4th Day
- After months have passed (3+), the program will now add another session - Day 4
- Previous M/W/F becomes M/Tu/Sat (Or Tu/Thu/Sat becomes Tu/Wed/Sun
- Program now adds a session on Thursday (or Friday). This session is identical to Day 1
- The template now resembles below (% not included)
| Day 1 | Day 2 AM | Day 2 PM | Day 3 | Day 4 |
| Snatch | Back Squat | Snatch | Repeat Monday's Session | Snatch |
| C&J | Power Snatch | C&J | C&J | |
| Front Squat | Power Clean & Push Press | Snatch Pull | Front or Back Squat | |
| RDL |
Creating a Morning/Evening Session (Again)
- Day 1 now receives an AM Session. The original Day 1 workout is moved to PM
| Day 1 - AM/PM Session | |||
| AM | PM | ||
| Snatch | 3/4 sets, 2 reps, 85% | Snatch | 3 Singles (using MTR Matrix) |
| C&J | 2/3 sets, 2 reps, 90% | C&J | MTR Matrix |
| Back Squat or RDL | Work to MTR | Front Squat | 3 Singles (using MTR), then 2 sets of 2 using MTR (minus 15kg) |
Final Additions
- Day 3 session receives AM workout identical to Day 1 AM workout (i.e. Monday/Thursday have identical AM)
- Day 4 session (Saturday or Sunday) gets AM session detailed below (Considered prepping for PM session)
| Day 4 - AM/PM Session | |||
| AM | PM | ||
| Back Squat | 3 sets, 3 reps, 80% | Snatch | Work to true 1RM |
| Power Snatch | "Light" | C&J | Work to true 1RM |
| Power Clean & Power Jerk | "Light" | Front or Back Squat | Work to true 1RM |
Putting it all together, our final template looks as follows:
| Final Template - 8 Sessions/Week | |||||||
| Day 1 | Day 2 | Day3 | Day 4 | ||||
| AM | PM | AM | PM | AM | PM | AM | PM |
| Snatch | Snatch | Back Squat | Snatch | Snatch | Snatch | Back Squat | Snatch |
| C&J | C&J | Power Snatch | C&J | C&J | C&J | Power Snatch | C&J |
| Back Squat or RDL | Front Squat | Power Clean & Push Press | Snatch Pull | Back Squat or RDL | Front Squat | Power Clean & Power Jerk | Front or Back Squat |
| RDL | |||||||
Congratulations. You are now winning Olympics
