John Broz from Broz Gym
February 28th, 2010
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Categories: Media
Archive
Archive for February, 2010
Olympic Weightlifting WOD (Week 32 / Day #218)
February 28th, 2010
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Rest
Categories: Olympic Weightlifting
Bulgarian Training Methodology
February 28th, 2010
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Bulgarian Training Methodology
Everyone has heard of the Bulgarian training method and in fact people use the phrase “Bulgarian weightlifting/weightlifters” to support everything from nutritional supplements to setups as the new leg training protocol. However, one should be skeptical about people promoting a product or new machine or exercise claiming that the Bulgarian weightlifters use it, because chances are they do not use and would never have any intentions of using it. The main goal of this article is to help people understand the Bulgarian training methodology and the reasons behind it, in addition sample routines will be provided, hopefully with this information it will be easier to see past marketers tossing around the term “Bulgarian” to promote products and weird exercises. The first distinction of a Bulgarian training program is the intensity of the program, the overall lack of variety in exercise selection in the program, and the consistent in the loads throughout the weeks, months, and year. Another major distinction in the training program is there are multiple training sessions per day almost every single day. The Bulgarians believe training sessions should last roughly 30-60 minutes with the average being 45 minutes. The training of the Bulgarians raise a few eyebrows but they have their reasons for creating their program.
Everyone has heard of the Bulgarian training method and in fact people use the phrase “Bulgarian weightlifting/weightlifters” to support everything from nutritional supplements to setups as the new leg training protocol. However, one should be skeptical about people promoting a product or new machine or exercise claiming that the Bulgarian weightlifters use it, because chances are they do not use and would never have any intentions of using it. The main goal of this article is to help people understand the Bulgarian training methodology and the reasons behind it, in addition sample routines will be provided, hopefully with this information it will be easier to see past marketers tossing around the term “Bulgarian” to promote products and weird exercises. The first distinction of a Bulgarian training program is the intensity of the program, the overall lack of variety in exercise selection in the program, and the consistent in the loads throughout the weeks, months, and year. Another major distinction in the training program is there are multiple training sessions per day almost every single day. The Bulgarians believe training sessions should last roughly 30-60 minutes with the average being 45 minutes. The training of the Bulgarians raise a few eyebrows but they have their reasons for creating their program.
Reasons
The psychological and physiological reasons the Bulgarians adapted a multiple session training day and every day training system. One reason is that the multiple training sessions per day with rests in between will allow the athlete to perform their best at each session. Another reason given is that the multiple training sessions help elevate testosterone levels. The theory according to the Bulgarians is that testosterone level peak during training but after 1 hour the levels decline. So they came to the conclusion that multiple training sessions with short rests of 30 minutes to an hour between each session will help keep testosterone elevated and allow faster recovery and better performance. Another proposed reason for the long training days almost from 7 am to 10 pm is to make sure the athletes are not doing activities that are detrimental to their recovery and progress. It has been suggested that famous Bulgarian coach, Ivan Abadjiev, wanted longer training sessions to help control his socially and physically so they would not harm their weightlifting career and progress. Whether this was the main reason behind the long training sessions no one really knows, as of now it is just speculation. Program Layout
Bulgarians varied their loads through the months though. Bulgarians would have a loading month and unloading months in the program. The loading months were usually 3 weeks of intense training, high volume and intensity, followed by 1 week with light or moderate loads. Similarly when an unloading month was planned there would be in a month 3 weeks of light or moderate loads and 1 week of maximum loads. So some could say there was a method to their madness. Even though the Bulgarians planned the their program for the workouts out in advice there was flexibility when it came to intensity. An athlete never knows at what intensity they will be able to perform until they begin lifting. If an athlete is unable to reach their maximum intensity that means it is possible the athlete is fatigued and needs improved recovery measures.
Categories: News
2010 CrossFit Games WOD (Week 32 / Day #224)
February 28th, 2010
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Categories: CrossFit Games
2010 CrossFit Games WOD (Week 32 / Day #223)
February 27th, 2010
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100 Pull Up AQAP
1:1 Work to rest Ratio
200 Push Up AQAP
1:1 Work to rest Ratio
300 Sit Ups
1:1 Work to rest Ratio
400 Over Head Plate Lunges w/ M=25lb, W=15lb
1:1 Work to rest Ratio
Row 1000m AQAP
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 32 / Day #217)
February 27th, 2010
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30min
Back Squat 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
15min
3 Sets
12 Dips
10 Chin Ups
8 GH Sit Ups
6 Full GHDs
Categories: Olympic Weightlifting
Olympic Weightlifting WOD (Week 32 / Day #216)
February 26th, 2010
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Rest
Categories: Olympic Weightlifting
2010 CrossFit Games WOD (Week 32 / Day #222)
February 26th, 2010
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AM
Snatch 3-5×2/2.5% > than last week
Clean & Jerk 3-5×2/2.5% > than last week
DeadLift 5/2.5% > than last week
PM
Shoulder Press 3 RM X 3 reps
12 Bar Muscle Ups
Push Press 3 RM X 3 reps
12 Bar Muscle Ups
Push Jerk 3 RM X 3 reps
12 Bar Muscle Ups
*Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 32 / Day #215)
February 25th, 2010
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30min
DeadLift 3×5/70% of last weeks 5RM
30min Break
30min
Rack Jerk 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Clean & Jerk PR.
30min Break
45min
Power Clean 5×2/AHAP
45min
Power Snatch 5×2/AHAP
30min Break
30min
Bent Over Row 3×5/70% of last weeks 5RM
30min
Snatch Pull from Ground to above the knee 3×5/105% of Snatch
Categories: Olympic Weightlifting
2010 CrossFit Games WOD (Week 32 / Day #221)
February 25th, 2010
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Rest
Categories: CrossFit Games
