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Post by vincedecker on Mar 15, 2010 21:22:32 GMT -5
www.csanutrition.com/index.htmUnder nutrition and training. Alex Krychev's site - Mr. Kychev was Abadzhiev's first assistant coach and the first teenager to medal in the senior World Championships (1970). Now lives in CA. Lots of interesting stuff in there including an actual schedule of workouts developed by Abazhiev.
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Post by Jared Enderton on Mar 16, 2010 17:42:01 GMT -5
That is some very good stuff. That training regimen was pretty interesting. Front Squat every single workout I noticed... that is awesome. I'll have to look at the program a little harder but man that is some great detail!!!
Great find vince. Guys, take some time to look over the program- some good stuff in there.
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Post by brendanmoehn on Mar 16, 2010 22:53:27 GMT -5
looks pretty intense. A ton of volume! Not sure I completely understand it all though
It gives you 2 hours for hitting 90-100% on 4 lifts or so some days. Doesn't say anything about reps/sets on most lifts.
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Post by Jared Enderton on Mar 17, 2010 18:30:31 GMT -5
Are you saying the 2 hours is too much or too little? These guys generally take a 15-20m break between snatch and clean and jerk... sometimes they will sit at 95% and hit singles forever or try as many as 20+ times to hit a new PR on any given day. Squat pretty much every single workout to a very high %, usually maxes. It is a program that has been proven over and over and over again to work (not this EXACT program, but, variations of the bulgarian system in general.
Most people think you can't squat heavy everyday. Yes, yes you can and pretty much every single lifter who trains under the bulgarian system does, and excels tremendously doing it. Usually squatting twice a day every day of the week...heavy! Pretty amazing stuff.
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Post by vincedecker on Mar 17, 2010 21:12:14 GMT -5
Yeah, it's based on adaptation. Most people don't know how far they can take their bodies cause they don't try to push beyond perceived limits. This is pretty radical stuff, especially for Americans, who have had things easier than most of the rest of the world lives. I think quality and abundant sleep is the real key to being able to maintain a schedule like this one. Definitely not for everyone, but for that full time athlete who wants to be a world class weightlifter, it may be the best approach.
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Post by Jared Enderton on Mar 18, 2010 19:01:20 GMT -5
I think your analysis of it is spot on vince. Spot. On.
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Post by brendanmoehn on Mar 18, 2010 21:55:44 GMT -5
thanks guys. when i was giving the times estimates and stuff I meant because it just said a few exercises and no reps/sets on most of them. So hitting a single at those percentages wouldn't take 2 hours. but i guess with a lot of reps at that high % and long breaks that makes sense.
So it seems they work a lot more the CNS than the muscles themselves per se... with the high %, low reps everyday
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Post by Jared Enderton on Mar 19, 2010 18:43:25 GMT -5
Yep, that's just the general guideline. Based on how the coach thinks the athlete looks/feels he will either have him attempt maybe just a few singles or a whole bunch, the time period is just a general guideline as well. Yes, they are working a ton on their CNS. It takes a LONG time to be able to work into that kind of volume and constant intensity. It's not something you just begin to do and adjust that way. You work into it over years. And it has to be low reps- there is no sense in doing high reps if in competition all you do is singles. That's like playing basketball if you want to play football yanno? doesn't make a lot of sense haha!!
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Post by brendanmoehn on Mar 19, 2010 20:22:38 GMT -5
well I may have to start squatting a bit more often and work into this way of doing it for a try. maybe start doing 4 days a week and slowly move up from there
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Post by Jared Enderton on Mar 19, 2010 21:13:51 GMT -5
It definitely takes some time to get used to. Honestly, my advice is to stick with JP's program at least up until collegiate nats. If not he pry won't talk to you and help you much... that's real talk haha!
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Post by brendanmoehn on Mar 19, 2010 21:21:56 GMT -5
hehe.. good point. Should probably play it safe until then. After I can start experimenting more
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Post by Jared Enderton on Mar 27, 2010 9:19:44 GMT -5
Yessir. smart thinking my friend
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 29, 2010 15:10:34 GMT -5
Not that I don't see the Bulg. program, chinese, or russian to be incredibly superior to the American, but I feel that these Americanized Bulg Programs and such or just silly. I think that if you have a program idea as a coach or athlete and it looks like another program but is not, it shouldnt be called the americanized --- program. It should be your program. You think when a country saw what the bulg were doing and adopted similar ideas they chose to still the word Bulgarian in it...i doubt it.
Just like a Russian Squat program. I feel there is no respect for any american ideas or lifters...I understand where we sit in the realm of things, but being followers will only keep us behind.
Stand up for your ideas and training regimin. Be proud and lift what you can when you can.
Just my 2 cents...
ROZZLE
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Post by lillianreptilian on Mar 29, 2010 15:22:48 GMT -5
What do y'all think of this heavy singles program by Duane Hansen? danjohn.net/pdfs/best.pdfIt seems very reasonable to me, especially since it recognizes that most people work out 3 days a week and don't live at SECRET SOVIET TRAINING CAMPS. It's similar to what Roger has me doing, though I don't always do so many sets and I often do pulls and jerk recoveries as well.
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 29, 2010 16:40:34 GMT -5
this is what i am doing right now. I did it for Natl's and it worked out great.
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