Note by Elliott: This message was posted by Christian Thibaudeau on the
Dr. Squat
message board.
Does anyone have any info on their [Bulgarian Olympic weightlifters -EUO] type of training for
weightlifting. nm
The Bulgarian lifters train several times per day, using 30-60 minutes
workouts. They do only 1-3 exercise per workout.
Here's a typical bulgarian training week:
- 1- Monday/ Wednesday/ Friday (2 sessions)
- Training session one (9:00 - 1:00: 4 separate workouts)
- 9:00 - 9:30: Front squat
- 9:30-10:00: Break
- 10:00 - 11:00: Snatch
- 11:00 11:30: Break
- 11:30-12:30: Clean and Jerk
- 12:30 - 1:00: Front squat
- Training session two (4:30 - 8:00: 4 separate workouts
- 4:30 - 5:30: Clean and Jerk
- 5:30 - 6:00: Break
- 6:00 - 7:00: Snatch
- 7:00 - 7:30 Front squat
- 7:30 - 8:00: Pulls
- Tuesday/ Thursday/ Saturday (only 1 session)
- 9:00 - 9:30: Squat
- 9:30 - 10:00: Break
- 10:00 - 10:45: Power snatch
- 10:45 - 11:15: Break
- 11:15 - 12:00: Power clean
- 12:00 - 12:30: Front squat
- 12:30 - 1:00 Pulls
* On each exercises bulgarians will go up to their daily maximum capacity for
the prescribed number of reps (either 3 reps, 2 reps or 1 rep on the competition
lifts and 6, 5, 4, 3, 2, or 1 on the strength lifts). Most of the time they do
6-8 sets for each exercise. After working up to their max they would lower the
weight and do 2-3 more sets progressively increasing the load once again. (ex.
120kg x 1, 130kg x 1, 135kg x 1, 140kg x 1, 150kg x 1, 135kg x 1, 140kg x 1,
145kg x 1)
Here's a different Bulgarian schedule (not all coaches used the exact same
training structure).
- Monday/ Wednesday/ Friday
- 9:00 - 10:00: Snatch
- 10:00 - 10:30: Rest
- 10:30 - 11:30: Clean and jerk
- 11:30 - 12:30: Active rest/ light exercise
- 12:30 - 1:00: Rest
- 1:00 - 5:00: Rest
- 5:00 - 5:30: Exercise (squats)
- 5:30 - 6:00: Exercise (pulls)
- 6:00 - 6:30: Rest
- 6:30 - 8:30: Light exercise
- Tuesday/ Thursday/ Saturday
- 9:00 - 10:00: Snatch
- 10:00 - 10:30: Rest
- 10:30 - 11:30: Clean and jerk
- 11:30 - 12:30: Active rest/ light exercise
- 12:30 - 1:00: Exercise (squats)
- 1:00 - 5:00: Rest
- 5:00 - 5:30: Exercise (pulls)
- 5:30 - 6:00: Rest
- 6:00 - 6:30: Exercise (squats)
- 6:30 - 8:30: Rest
Sources:
- Zatsiorsky, VM., Science and Practice of Strength Training, Champaign IL,
Human Kinetics, 1995
- Drechsler, A., The Weightlifting Encyclopedia: A guide to World Class
Performance, Flushing N.Y., A is A Communication, 1998