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Bulgarian Weightlifting Program (According To Alex Krychev)

from www.CSAnutrition.com "Training There are three basic requirements for success in competitive lifting. First, make sure you have the correct workout regimen. This has to be well thought out and geared towards your ultimate goal. Secondly, the environment within which you conduct your workout should support your goals. I'm not talking about working out in a nice building. I'm referring to your motivational and competitive environment. A good coach is great but competitive lifting partners are equally important. When I was on the Bulgarian National Team under Coach Abadzhiev, he split us into several competitive groups. Believe me, when you're thrust into a competitive environment every day, you can make dramatic improvements. That is a great motivator but not the only one. Having friends and family around on your "competition day" is great motivation. It also helps you get ready for the events where you will lift in front of a larger group of people. Lastly, your diet is important and nutritional supplements, while they cannot replace the proper diet, can certainly supplement and support it. This is a training regimen for Olympic lifters which can be modified for any sport requiring explosive strength. It comes from my former coach and one of the elite coaches in Olympic history, the former Bulgarian Weightlifting Coach responsible for 12 Olympic Champions, 57 World Champions, and 64 European Champions and author of the famous “Bulgarian Method of Training”, Ivan Abadzhiev. - Alex Krychev"

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Bobby Gordon-smith
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14K views18 pages

Bulgarian Weightlifting Program (According To Alex Krychev)

from www.CSAnutrition.com "Training There are three basic requirements for success in competitive lifting. First, make sure you have the correct workout regimen. This has to be well thought out and geared towards your ultimate goal. Secondly, the environment within which you conduct your workout should support your goals. I'm not talking about working out in a nice building. I'm referring to your motivational and competitive environment. A good coach is great but competitive lifting partners are equally important. When I was on the Bulgarian National Team under Coach Abadzhiev, he split us into several competitive groups. Believe me, when you're thrust into a competitive environment every day, you can make dramatic improvements. That is a great motivator but not the only one. Having friends and family around on your "competition day" is great motivation. It also helps you get ready for the events where you will lift in front of a larger group of people. Lastly, your diet is important and nutritional supplements, while they cannot replace the proper diet, can certainly supplement and support it. This is a training regimen for Olympic lifters which can be modified for any sport requiring explosive strength. It comes from my former coach and one of the elite coaches in Olympic history, the former Bulgarian Weightlifting Coach responsible for 12 Olympic Champions, 57 World Champions, and 64 European Champions and author of the famous “Bulgarian Method of Training”, Ivan Abadzhiev. - Alex Krychev"

Uploaded by

Bobby Gordon-smith
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© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Week One Monday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat 1.

5 hour session 90% 2 sets x 1, 85% 2 sets x 2 90% 2 sets x 1 90% 2.0 hour session 90% 90% 85% 2 sets x 2 1.0 hour session 90% 90% 2 sets x 1 1.0 hour session 85% 3 sets x 1 80% 3 sets x 1 1.5 hour session 90% 2 sets x 1 85% 2 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 100% 100% 0.5 hour session warm up warm up 1.5 hour session 85% 3 sets x 1 85% 2 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 1.0 hour session

Monday Afternoon 1. 2. 3. Snatch C&J Front Squat

Tuesday Morning 1. 2. Front squat Power Clean

Tuesday Afternoon 1. 2. Power Snatch Back Squat

Wednesday Morning 1. 2. 3. Front Squat Snatch Split Jerk from racks

Wednesday Afternoon 1. 2. 3. C&J Power Snatch Front Squat

Thursday Morning 1. 2. Snatch C&J

Friday Morning 1. 2. 3. Power Snatch Split Jerk from blocks Front Squat

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning

1. 2.

Power Clean Front squat

90% 2 sets x 1 95%

Week Two Monday Morning 1. 2. 3. 4. Front Squat Power Snatch Split Jerk from racks Front Squat 2.0 hour session 90% 95%, 90% 2 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 3 sets x 1, 95% 2 sets x1 100% 1.0 hour session 90% 3 sets x 1 90% 2 sets x 1 1.0 hour session 95% 2 sets x 1 90% 3 sets x 1 1.5 hour session 95% 2 sets x 1 100% 95% 2 sets x 1 2.0 hour session 100% 95% 2 sets x 1 90% 2 sets x 1 100%

Monday Afternoon 1. 2. 3. Snatch C&J Front Squat

Tuesday Morning 1. 2. Front squat Power Clean

Tuesday Afternoon 1. 2. Power Snatch Back Squat

Wednesday Morning 1. 2. 3. Front Squat Snatch Split Jerk from racks

Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

Thursday Morning 1. 2. Snatch C&J warm up warm up 1.5 hour session 85% 3 sets x 1 85% 2 sets x 1 90% 2 sets x 1

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

Friday Afternoon 1. 2. Snatch C&J

1.5 hour session 100% 100% 1.0 hour session 90% 2 sets x 1 95%

Saturday Morning 1. 2. Power Clean Front squat

Week Three Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 90% 2 sets x 2 2.0 hour session 95% 2 sets x 1 100% 100% 95% 1.0 hour session 90% 3 sets x 1 90% 3 sets x 1 1.0 hour session 95% 95% 2.0 hour session 95% 2 sets x 1 100% 95% 2 sets x 1 100% 2.0 hour session 95% 2 sets x 1 100% 100% 95% 3 sets x 1

Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

Tuesday Morning 1. 2. Power Clean Back Squat

Tuesday Afternoon 1. 2. Power Snatch Front Squat

Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

Thursday Morning 1. 2. Snatch C&J warm up warm up 1.5 hour session 85% 3 sets x 1 85% 3 sets x 1 95% 2.0 hour session 100% 100% 1.0 hour session 95% 3 sets x 1 100%

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning 1. 2. Power Clean Front squat

Week Four Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 100% 100% 95% 1.0 hour session 90% 2 sets x 1 90% 2 sets x 1 1.0 hour session 95% 95% 2.0 hour session 95% 2 sets x 1 100% 95% 2 sets x 1

Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

Tuesday Morning 1. 2. Power Clean Back Squat

Tuesday Afternoon 1. 2. Power Snatch Front Squat

Wednesday Morning 1. 2. 3. Front Squat Snatch Split Jerk from racks

4.

Front Squat

100% 2.0 hour session 95% 2 sets x 1 100% 100% 95% 3 sets x 1

Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

Thursday Morning 1. 2. Snatch C&J warm up warm up 1.5 hour session 85% 3 sets x 1 85 % 3 sets x 1 95% 2.0 hour session 100% 100% 1.0 hour session 95% 3 sets x 1 100%

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning 1. 2. Power Clean Front squat

Week Five Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 90% 3 sets x 1 2.0 hour session 95% 100% 100% 95% 1.0 hour session 90% 2 sets x 1 90% 2 sets x 1 1.0 hour session 95%

Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

Tuesday Morning 1. 2. Power Clean 2. Back Squat

Tuesday Afternoon 1. Power Snatch

2.

Front Squat

95% 1.0 hour session 95% 2 sets x 1 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 0.5 hour session warm up warm up 1.5 hour session 90% 2 sets x 1 90% 2 sets x 1 95% 2.0 hour session 100% 100% 1.0 hour session 95% 100%

Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

Thursday Morning 1. 2. Snatch C&J

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning 1. 2. Power Clean Front squat

Week Six Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 2 sets x 1 90% 3 sets x 1 2.0 hour session 95% 100% 100%

Monday Afternoon 1. 2. 3. Front Squat Snatch C&J

4.

Back Squat

95% 1.0 hour session 95% 2 sets x 1 95% 1.5 hour session 90% 3 sets x 1 85% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 95% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 90% 2 sets x 1 0.5 hour session warm up warm up 1.5 hour session 90% 90% 95% 2.0 hour session 100% 100% 1.0 hour session 95 % 3 sets x 1 100%

Tuesday Morning 1. 2. Power Clean Front Squat

Tuesday Afternoon 1. 2. 3. Snatch C&J Front Squat

Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

Wednesday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Front Squat

Thursday Morning 1. 2. Snatch C&J

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning 1. 2. Power Clean Front squat

Week Seven Monday Morning 2.0 hour session

1. 2. 3. 4.

Front Squat Snatch C&J Front Squat

95% 2 sets x 1 95% 90% 90% 2 sets x 2 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 95% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 90% 2 sets x 1 0.5 hour session warm up warm up 1.5 hour session 90% 90% 95% 2.0 hour session 100% 100%

Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

Tuesday Morning 1. 2. Power Clean Front Squat

Tuesday Afternoon 1. 2. 3. Snatch C&J Front Squat

Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

Wednesday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Front Squat

Thursday Morning 1. 2. Snatch C&J

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning 1. 2. Power Clean Front squat

1.0 hour session 95% 3 sets x 1 100%

Week Eight Monday Morning 1. 2. 3. 4. Front Squat Snatch C&J Front Squat 2.0 hour session 95% 2 sets x 1 95% 90% 90% 2 sets x 2 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 95% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 90% 2 sets x 1 0.5 hour session warm up warm up

Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

Tuesday Morning 1. 2. Power Clean Front Squat

Tuesday Afternoon 1. 2. 3. Snatch C&J Front Squat

Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

Wednesday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Front Squat

Thursday Morning 1. 2. Snatch C&J

Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

1.5 hour session 90% 90% 95% 2.0 hour session 100% 100% 1.5 hour session 90% 2 sets x 1 100% 100%

Friday Afternoon 1. 2. Snatch C&J

Saturday Morning 1. 2. 3. Front Squat Power Clean Front squat

Week Nine Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1

4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100%(P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

Week Ten Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95%

Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

Week Eleven Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat 2.0 hour session 100% 100% 90% 95% 2 sets x 1

Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

Week Twelve Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90%

3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

Week Thirteen Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100%

3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

Week Fourteen Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1

Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

Week Fifteen Monday Afternoon 1. Snatch 2. C&J 3. Front Squat Tuesday Afternoon 1. Power Snatch 2. Front Squat Wednesday Afternoon 1.5 hour session 100% 100% 100% 1.0 hour session 90% 2 sets x 1 90% 1.5 hour session

1. Snatch 2. C&J 3. Front Squat Thursday Afternoon 1. Snatch 2. C&J Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Power Clean 2. Front squat

100% 100% 95% 2 sets x 1 0.5 hour session warm up warm up 1.0 hour session 100% 90% 2 sets x 1 0.45 hour session 90% 90% 2 sets x 1

Week Sixteen Monday Afternoon 1. Snatch 2. C&J Wednesday Afternoon 1. Snatch 2. C&J Friday Afternoon 1. Snatch 2. C&J Sunday - Competition 1.5 hour session 100% 85% 2sets x 1 1.5 hour session 85% 2 sets x 1 80% 2 sets x 1 0.5 hour session 60% 3 sets x 1 60% 3 sets x 1

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