First, high training frequency is the biggest feature. Bulgarians mostly practice squats every day, and some even practice three times a day (morning, noon and evening), which is much higher than other training methods.
Second, there are few training programs. The least version has only four training items: clean and jerk, snatch, back squat and front squat, and the most is only 10: clean and jerk, back squat, front squat, arrow squat, pre-squat, wide pull, narrow pull, high turn and shelf stand.
Third, the squat event is the absolute focus. Generally, as the first sport, the number of groups accounts for the largest proportion of the total number of groups.
Fourth, squats emphasize "standard, clean and relaxed", and squats without-without-squatting (no belt, knee pads and protection) account for a large proportion.
Fifth, each group has fewer training times, rarely more than five times. 10 sub-group in Russian training method and weightlifting training method is extremely rare.
Sixth, don't practice the upper body alone. The training program is either one leg or the whole body. There is no push, no separate grip strength or triceps exercise.
Seven, do not practice hard pull, only practice wide pull and narrow pull, do not emphasize weight, weight is subject to the weight of snatch and clean and jerk, and emphasize speed.
Eight, a training class can be divided into several times to do a project, the most typical is squat, which can be completed in 2~3 times. This training method is very rare in other training methods. I have only seen this kind of training when beginners have just entered the gym, but it can really reduce the intensity and relieve fatigue to some extent.
Nine, before the big reduction, not only to lose weight, but also to reduce the project, the weight is generally reduced to less than 80% of the maximum weight, and the project is generally reduced to only snatch, clean and jerk, squat and squat.
Compared with the clean and jerk, the snatch is practiced relatively more, which may be because the clean and jerk is decomposed more.
Comprehensive experts' evaluation of Bulgaria's strength training method has the following advantages:
First, give full play to the strength potential, especially the whole body coordination ability, and solidify the special strength and technology of weightlifting through a large number of frequent exercises, breaking the common stimulation-rest-recovery cycle of weightlifting and bodybuilding, which is effective for weightlifting, a highly complex special strength project.
Second, the average strength is moderate. In order to ensure the training frequency, many measures have been taken to reduce the intensity, including reducing the training events. Generally, each group should not be exhausted except the extremely heavy group, and one event should be completed several times. Under the same training amount, the training time should be extended to ensure the continuity of training and avoid overtraining.
Third, optimize the projects with high efficiency, and take the heavier and lighter. Mainly reflected in the selection of events, and then increase the training volume of each event, the focus is more prominent.
Of course, there are also some shortcomings, mainly the potential risk of muscle fatigue. Therefore, there are very few athletes who use this method, such as Dr. Squat and Paul Ryan, and their potential may have been overexploited at a young age.
Enlightenment to us:
Bulgaria's training methods are aimed at professional athletes, some of which are not suitable for us, but some of them are still very enlightening. I think the main ones are:
First, reduce the number of formal groups, except the extreme weight group, each group does not reach the limit number of times.
Second, important exercises, such as squats, can be divided into several parts in a day or even a training class to reduce the intensity. Judging from the practice of Bulgarian training method, the training effect will not be reduced, because there is no problem of concentrated muscle stimulation in bodybuilding.
Third, choose training programs and highlight key points, especially reducing the single-strength events in the upper body, such as recommendation, and replacing them with full-strength events, such as clean and jerk, weightlifting and strong man. Strength lifting is obviously not good, because it is better than bench press.
Experience 1: special training should be carried out since childhood, which means weightlifting here;
Lesson 2: Advanced performance needs concentration. He reduced the original 19 training program to six, using batch and low frequency. The reason is that if you want to raise the squat from 300 kg to 500 kg, you must practice squat wildly, and practice less in other events, especially not too many times. A training scheme is given, which is neither a percentage method based on past performance nor an expectation method, but a wave-type, quality-based and multi-group method. For example, the squat weight of 1rm is 100kg, and the scheme design is as follows: 90kilox1x3, 95x 1x2, 100x 1x 1, 90-. 100- 103 x 1x 1，90-92x 1x3， 102- 105 x 1x 1，85-88x。 Then add 5% 1 group, then do 100% 1 group, if successful, 90%+2kg, 100%+3kg, if unsuccessful, still do 90%, and finally 85%-88% do 5 groups.
Experience 3: A single training session is short, intense and repetitive. Testosterone reaches its peak after 15 minutes, and drops after 30-45 minutes, so a single training session ends within 45 minutes. The training plan twice a day is given in the back.
Experience 4: Establish a competitive training environment. Never be satisfied with the status quo. This means the guiding role of spirit in training.
Experience 5: Play often. In other words, the guiding role of spirit in training.