Step 1
A. Foam Roll
Roll Out 5-10min

B. Monostructual Movement
Jump rope: 2x10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under

C. Active Warm Up
Supine Scorpion 5ea.
Prone Scorpion 5ea.
Leg Pendulum 5ea. way
Pass Thrus 20

D. Dynamic Warm Up
High Knee Tuck + Lunge + Twist 5ea
2 Arm 1 Leg + Reverse Lunge 5ea
Half Butterfly + Spider-man 5ea
2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
High Knee + Lateral Spider-man 5ea

E. Joint Mobility / Lengthening
OH Scap Throws w/ Swiss Ball 20
Lateral Band Walk 10ea

Step 2
A. Muscle Activation / Pre & Post Rehab
Therapy Squats 8 w/3-1-2 tempo
Scapula Pull Ups 10
Scapula Dips 10

B. Core
-Deadbugs 30sec
-Prone Plank 30sec.
-Oblique Plank 30sec. ea.

C. Balance
Single Leg Squat Touch Down 10ea.
Hand Stand Lean & Pull Away 30sec.

D. Functional Movement / Intergrate
Bar warmup
-Deadlift+RDL+BOR+HMC+FS+Press+Rack Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 5ea.
-HCP+PC+HDC+PP+PJ+FS Zotes Press 3ea.
-CP+Clean 1/4 squat+Clean 1/2 squat+Clean Full squat+SJ+RSJ+FS Zotes Press 3ea.

E. Reactive
- Drop Front Squat 2×5
- Jerk Drive 2×5

MaxFit Warm Up Template

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.

In Review
In review the Bulgarians favored training daily with multiple training sessions per day. The suggested reasons for this type of training were physiological, elevated testosterone, and potentially psychological/social, although the social aspect was never truly confirmed. Below you will find two sample routines, the first sample is a general routine and the second sample is a specific routine taken from someone’s planner.