Scott,

I can't believe how "computer illiterate" I am. Very frustrating!

I want to tell you that I have had absolutely no "schooling" in the Bulgarian style of training other than what I have read, gleaned from first hand observations and my own experiences and intuitions in "heading to" and/or adopting this style nearly fifteen years ago. I might add having Randy Strossen's friendship over these many years and grilling him on his observations, his insight and his time spent with Abajiev, his relationships with the likes of Khaki, etc has been invaluable.

Let me tell you what we do, try to do and what ultimately desire to do if time and circumstance were to permit.

I believe it is all about building up/to weightlifting "fitness" and this is accomplished rather easily. The main caveats being a lifters "acceptance" of your system and his "willingness/dedication" to doing it.

A normal week would look more or less like many of the foreign examples you have probably seen. Three main sessions a week (mon,wed,fri) in the afternoon and would begin with the snatch, break, c&j, break, snatch (again), short break, squat (I just happen to prefer front squats). Of course adding that second snatch session may take a little adjustment in time and attitude for one to be ready for it. We have built up to the point that sometimes we also add an additional c&j after the second snatch session and sometimes we will alter the training and only c&J after the first C&J session after taking the required break (note, breaks should be from 20 to 30minutes of which I will talk about a little later). Also, on occasion we have even done third sessions in the evening with good results. When one gets to that point in ones capabilities it almost becomes like an elixir.

We have found that the am sessions are really beneficial to getting the most out of the pm sessions. The am sessions are usually performed at an 80 to 90 %clip with the required breaks if time allowable. All of this stuff really depends on your situation, especially individual schedules due to school, job, family, etc. I will only try to talk about ideal situations and let you take it from there. I have only rarely taken the am session up to or near 100% clips and would probably head in that direction if the situation allows.

Off days... tuesdays, thursday, saturdays and sundays. For getting max fitness and adaptation to this system it is really important to keep the chain going. Only rarely,though, have we been able to have two sessions a day on these off days... again, school, jobs etc getting in the way. For the lifter who really has good power (s and c&j) technique, then we will use the power movements on the off days, usually working up to 100% or near max attempts for the simple reason that the power movements (note if done correctly) are in the 80/85% range of ones full movement. If not, then do the full movement in that 80/90% range on the off days. The Greeks seem to employpower movements only on Saturdays as a change of pace, etc. While the Bulgarians may tend to do them on the off days as I have suggested. In any case, as a coach you must learn to rely on your own intuition/judgement as to each of your athletes needs.

I would recommend something done on Sundays, even if only an empty bar. Experiment, though, find out how your athletes bodies and minds react to this system. We have found that mondays (especially am) can be a bear if ones just lays around on the weekend. Yes, you must have your rest, but remember, you are working toward's fine tuning and lethargy can be every bit as much your enemy as overdoing it.

Okay, I am jumping all over the place. This is my first attemt to really start to lay it all out. It's easy for me to understand, but I have years of trial and error, etc. Let me recommend for a template that you ask Mike Burgener to revive the Finns Ari Moillanens' current template that he is using for his juniors. It's a good start. Additionally, I would ask the goheavy forum to repeat Yoon's post from several weeks ago... he clearly answers what one needs to expect and what one needs to do... in other words the "whys and wherefores."

As for what each session in the lifts begins to look like there are many examples I have seen and used. They all have their time and place ( throwing a little different mix together is okay in this department). As an example with a more experienced lifter preparing for competition I tend to shoot for 3 to 4 singles in the near max, max, max+ range (if warranted/ready) and try to mimic what one might be expected to attempt in a meet. If successful I might stop it there. If not totally, for whatever the reason I may drop down and come back for another go at it, sometimes with minor adjustments iin weights attempted. Sometimes even a third go around finally produces the desired results. Mind you this is all in the same lift session. Again it depends on your coaches eye/intuition and your lifters own desire/motivation./intuition. Communications and trust between you and he/she is absolutely paramount and must be made clear... it is a two way street,afterall, not a totalitarian regime.

Listen, there are many ways to attack this. Some may urge a little more moderation in intensity. Others are a little tougher. No one has it exactly right. You must find out for yourself. If things are getting a little stale or you feel you've been pushing the envelope too much, then back off. The Greek coach, Iacovu will do this by automatically dropping several workouts in a week every three (?) weeks. Others may advocate dropping intensity all the way down to 80% for a week every two or three weeks. Remember, every individual is different. Do you hold back your potential champion because others can't keep up? Do you lower the bar for others? or do you raise the bar to give everyone a chance to seek their own glory? You must keep intuned to your lifters at all times. Outside influences will affect one's training everybit as much as the training itself. Another thing, adequate sleep is absolutely necessary. Even more necessary than nutrition... and you already know how good nutrition is vital.

The 2- to 30 minute break in between the lifts... really is mandatory in this system if you want the best results... no exceptions. I advocate a little snack (fruit etc). Read, talk, rest... get your mind off the work for a little bit...

Let me stop this right here. Digest what I have written and if you want, start the dialogue.

Steve