from www.CSAnutrition.com"TrainingThere 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"
Week One Monday Morning 1.5 hour session 1. Power Snatch 90% 2 sets x 1, 85% 2 sets x 2 2. Split Jerk from racks 90% 2 sets x 1 3. Front Squat 90% Monday Afternoon 2.0 hour session 1. Snatch 90% 2. C&J 90% 3. Front Squat 85% 2 sets x 2 Tuesday Morning 1.0 hour session 1. Front squat 90% 2. Power Clean 90% 2 sets x 1 Tuesday Afternoon 1.0 hour session 1. Power Snatch 85% 3 sets x 1 2. Back Squat 80% 3 sets x 1 Wednesday Morning 1.5 hour session 1. Front Squat 90% 2 sets x 1 2. Snatch 85% 2 sets x 1 3. Split Jerk from racks 90% 2 sets x 1 Wednesday Afternoon 2.0 hour session 1. C&J 95% 2 sets x 1 2. Power Snatch 100% 3. Front Squat 100% Thursday Morning 0.5 hour session 1. Snatch warm up 2. C&J warm up Friday Morning 1.5 hour session 1. Power Snatch 85% 3 sets x 1 2. Split Jerk from blocks 85% 2 sets x 1 3. Front Squat 90% 2 sets x 1 Friday Afternoon 2.0 hour session 1. Snatch 100% 2. C&J 100% Saturday Morning 1.0 hour session 1. Power Clean 90% 2 sets x 1
Transcript
Week One Monday Morning 1.5 hour session1. Power Snatch 90% 2 sets x 1, 85% 2 sets x 22. Split Jerk from racks 90% 2 sets x 13. Front Squat 90% Monday Afternoon 2.0 hour session1. Snatch 90%2. C&J 90%3. Front Squat 85% 2 sets x 2 Tuesday Morning 1.0 hour session1. Front squat 90%2. Power Clean 90% 2 sets x 1 Tuesday Afternoon 1.0 hour session1. Power Snatch 85% 3 sets x 12. Back Squat 80% 3 sets x 1 Wednesday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Snatch 85% 2 sets x 13. Split Jerk from racks 90% 2 sets x 1 Wednesday Afternoon 2.0 hour session1. C&J 95% 2 sets x 12. Power Snatch 100%3. Front Squat 100% Thursday Morning 0.5 hour session1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 85% 3 sets x 12. Split Jerk from blocks 85% 2 sets x 13. Front Squat 90% 2 sets x 1 Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 90% 2 sets x 12. Front squat 95%
Week Two Monday Morning 2.0 hour session1. Front Squat 90%
2. Power Snatch 95%, 90% 2 sets x 13. Split Jerk from racks 90% 3 sets x 14. Front Squat 90% 2 sets x 1 Monday Afternoon 2.0 hour session1. Snatch 95% 3 sets x 1,2. C&J 95% 2 sets x13. Front Squat 100% Tuesday Morning 1.0 hour session1. Front squat 90% 3 sets x 12. Power Clean 90% 2 sets x 1 Tuesday Afternoon 1.0 hour session1. Power Snatch 95% 2 sets x 12. Back Squat 90% 3 sets x 1 Wednesday Morning 1.5 hour session1. Front Squat 95% 2 sets x 12. Snatch 100%3. Split Jerk from racks 95% 2 sets x 1 Wednesday Afternoon 2.0 hour session1. Front Squat 100%2. Power Snatch 95% 2 sets x 13. C&J 90% 2 sets x 14. Back Squat 100% Thursday Morning 1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 85% 3 sets x 12. Split Jerk from racks 85% 2 sets x 13. Front Squat 90% 2 sets x 1 Friday Afternoon 1.5 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 90% 2 sets x 12. Front squat 95%
Week Three Monday Morning 2.0 hour session1. Front Squat 95%, 90% 2 sets x 12. Snatch 95%3. Split Jerk from racks 95%
4. Front Squat 90% 2 sets x 2 Monday Afternoon 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Clean 90% 3 sets x 12. Back Squat 90% 3 sets x 1 Tuesday Afternoon 1.0 hour session1. Power Snatch 95%2. Front Squat 95% Wednesday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95% 2 sets x 12. Power Snatch 100%3. C&J 100%4. Back Squat 95% 3 sets x 1 Thursday Morning 1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 85% 3 sets x 12. Split Jerk from racks 85% 3 sets x 13. Front Squat 95% Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 95% 3 sets x 12. Front squat 100%
Week Four
Monday Morning 2.0 hour session1. Front Squat 95%, 90% 2 sets x 12. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Clean 90% 2 sets x 12. Back Squat 90% 2 sets x 1 Tuesday Afternoon 1.0 hour session1. Power Snatch 95%2. Front Squat 95% Wednesday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95% 2 sets x 12. Power Snatch 100%3. C&J 100%4. Back Squat 95% 3 sets x 1 Thursday Morning 1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 85% 3 sets x 12. Split Jerk from racks 85 % 3 sets x 13. Front Squat 95% Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 95% 3 sets x 12. Front squat 100%
Week Five
Monday Morning 2.0 hour session1. Front Squat 95%, 90% 2 sets x 12. Snatch 95%3. Split Jerk from racks 95%4. Front Squat 90% 3 sets x 1
Monday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Clean 90% 2 sets x 12. 2. Back Squat 90% 2 sets x 1 Tuesday Afternoon 1.0 hour session1. Power Snatch 95%2. Front Squat 95% Wednesday Morning 1.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Power Snatch 100%3. C&J 100%4. Back Squat 95% 2 sets x 1 Thursday Morning 0.5 hour session1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 90% 2 sets x 12. Split Jerk from racks 90% 2 sets x 13. Front Squat 95% Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 95%2. Front squat 100%
Week Six
Monday Morning 2.0 hour session1. Front Squat 95%, 90% 2 sets x 12. Snatch 95%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 90% 3 sets x 1
Monday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Clean 95% 2 sets x 12. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 85% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 95%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 90% 2 sets x 1 Thursday Morning 0.5 hour session1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 95 % 3 sets x 12. Front squat 100%
Week Seven Monday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 95%3. C&J 90%
4. Front Squat 90% 2 sets x 2 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 95%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 90% 2 sets x 1 Thursday Morning 0.5 hour session1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.0 hour session1. Power Clean 95% 3 sets x 12. Front squat 100%
Week Eight Monday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 95%
3. C&J 90%4. Front Squat 90% 2 sets x 2 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 95% 2 sets x 12. Snatch 95%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 90% 2 sets x 1 Thursday Morning 0.5 hour session1. Snatch warm up2. C&J warm up Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session1. Snatch 100%2. C&J 100% Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Power Clean 100%3. Front squat 100%
Week Nine
Monday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. C&J 90%4. Front Squat 95% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Snatch 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 95% 2 sets x 1 Thursday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 100% Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J1. Snatch 100% (P.R. attempts if possible)2. C&J 100%(P.R. attempts if possible) Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Power Clean 100%3. Front squat 100%
Week Ten
Monday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. C&J 90%4. Front Squat 95% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Snatch 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 95% 2 sets x 1 Thursday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 100% Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J1. Snatch 100% (P.R. attempts if possible)2. C&J 100% (P.R. attempts if possible) Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Power Clean 100%3. Front squat 100%
Week Eleven Monday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. C&J 90%4. Front Squat 95% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Snatch 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 95% 2 sets x 1 Thursday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 100% Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J1. Snatch 100% (P.R. attempts if possible)2. C&J 100% (P.R. attempts if possible) Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 1
2. Power Clean 100%3. Front squat 100%
Week Twelve Monday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. C&J 90%4. Front Squat 95% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Snatch 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 95% 2 sets x 1 Thursday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 100% Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J1. Snatch 100% (P.R. attempts if possible)2. C&J 100% (P.R. attempts if possible)
Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Power Clean 100%3. Front squat 100%
Week Thirteen Monday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. C&J 90%4. Front Squat 95% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Snatch 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 95% 2 sets x 1 Thursday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 100% Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95% Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)2. C&J 100% (P.R. attempts if possible) Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Power Clean 100%3. Front squat 100%
Week Fourteen Monday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. C&J 90%4. Front Squat 95% 2 sets x 1 Monday Afternoon 2.0 hour session1. Front Squat 90% 2 sets x 12. Snatch 100%3. C&J 100%4. Back Squat 95% Tuesday Morning 1.0 hour session1. Power Snatch 100%2. Front Squat 95% Tuesday Afternoon 1.5 hour session1. Snatch 90% 3 sets x 12. C&J 90% 3 sets x 13. Front Squat 90% 2 sets x 1 Wednesday Morning 2.0 hour session1. Front Squat 100%2. Snatch 100%3. Split Jerk from racks 95% 2 sets x 14. Front Squat 100% Wednesday Afternoon 2.0 hour session1. Front Squat 95%2. Snatch 100%3. C&J 100%4. Front Squat 95% 2 sets x 1 Thursday Morning 1.0 hour session1. Power Clean 100%2. Front Squat 100% Friday Morning 1.5 hour session1. Power Snatch 90%2. Split Jerk from racks 90%3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J1. Snatch 100% (P.R. attempts if possible)2. C&J 100% (P.R. attempts if possible) Saturday Morning 1.5 hour session1. Front Squat 90% 2 sets x 12. Power Clean 100%3. Front squat 100%
Week Fifteen Monday Afternoon 1.5 hour session1. Snatch 100%2. C&J 100%3. Front Squat 100% Tuesday Afternoon 1.0 hour session1. Power Snatch 90% 2 sets x 12. Front Squat 90% Wednesday Afternoon 1.5 hour session1. Snatch 100%2. C&J 100%3. Front Squat 95% 2 sets x 1 Thursday Afternoon 0.5 hour session1. Snatch warm up2. C&J warm up Friday Afternoon 1.0 hour session1. Snatch 100%2. C&J 90% 2 sets x 1 Saturday Morning 0.45 hour session1. Power Clean 90%2. Front squat 90% 2 sets x 1
