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Krachttraining

Eddy van Oort op 3/24/2009 @ 10:51 am

korte krachttraining
bench: 10x4 6x50 3x6x60 2x70
squatmachine: 10x80 2x10x100 (explosief uit, 3 sec terug)

Baantraining

Eddy van Oort op 3/18/2009 @ 10:44 am

WU
90-80-70 versnelling rustig
60-50-40 versnelling 90% + coast
6 x 30m startspelletje
300-200-150-200-300 200m wndrust (~= 3′)
(46.9 28.6 20.9 28.1 45.2)

150m te rustig aan gelopen als ik ‘t terugzie, had een 19-er moeten zijn.

Krachttraining

Eddy van Oort op @ 10:41 am

bank 10x40 8x50 3x6x60 1x70 0x75
squatmachine 10x70 2x8x100 6x120 , “diep”.

Baantraining

Eddy van Oort op 3/11/2009 @ 9:05 am

2 x 6 x 200m in estafette vorm, on flats
(30.6 30.0 30.5 30.3 32.2 31.3) (rust: 1:16 1:20 1:20 1:21 1:17)
23′ rust/medizin bal oefeningen
(33.3 32.3 32.1 31.9 31.9 31.0) (rust: 1:19 1:20 1:18 1:21 1:16)

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Trainingsschemas volgens de Bulgaarse methode

attrib: christian thibaudeau -- 2004.04.13

Note by Elliott: This message was posted by Christian Thibaudeau on the Dr. Squat message board.

Does anyone have any info on their [Bulgarian Olympic weightlifters -EUO] type of training for weightlifting. nm

The Bulgarian lifters train several times per day, using 30-60 minutes workouts. They do only 1-3 exercise per workout.

Here's a typical bulgarian training week:

1- Monday/ Wednesday/ Friday (2 sessions)
- Training session one (9:00 - 1:00: 4 separate workouts)
- 9:00 - 9:30: Front squat
- 9:30-10:00: Break
- 10:00 - 11:00: Snatch
- 11:00 11:30: Break
- 11:30-12:30: Clean and Jerk
- 12:30 - 1:00: Front squat
Training session two (4:30 - 8:00: 4 separate workouts
- 4:30 - 5:30: Clean and Jerk
- 5:30 - 6:00: Break
- 6:00 - 7:00: Snatch
- 7:00 - 7:30 Front squat
- 7:30 - 8:00: Pulls
Tuesday/ Thursday/ Saturday (only 1 session)
- 9:00 - 9:30: Squat
- 9:30 - 10:00: Break
- 10:00 - 10:45: Power snatch
- 10:45 - 11:15: Break
- 11:15 - 12:00: Power clean
- 12:00 - 12:30: Front squat
- 12:30 - 1:00 Pulls

* On each exercises bulgarians will go up to their daily maximum capacity for the prescribed number of reps (either 3 reps, 2 reps or 1 rep on the competition lifts and 6, 5, 4, 3, 2, or 1 on the strength lifts). Most of the time they do 6-8 sets for each exercise. After working up to their max they would lower the weight and do 2-3 more sets progressively increasing the load once again. (ex. 120kg x 1, 130kg x 1, 135kg x 1, 140kg x 1, 150kg x 1, 135kg x 1, 140kg x 1, 145kg x 1)

Here's a different Bulgarian schedule (not all coaches used the exact same training structure).

Monday/ Wednesday/ Friday
- 9:00 - 10:00: Snatch
- 10:00 - 10:30: Rest
- 10:30 - 11:30: Clean and jerk
- 11:30 - 12:30: Active rest/ light exercise
- 12:30 - 1:00: Rest
- 1:00 - 5:00: Rest
- 5:00 - 5:30: Exercise (squats)
- 5:30 - 6:00: Exercise (pulls)
- 6:00 - 6:30: Rest
- 6:30 - 8:30: Light exercise
Tuesday/ Thursday/ Saturday
- 9:00 - 10:00: Snatch
- 10:00 - 10:30: Rest
- 10:30 - 11:30: Clean and jerk
- 11:30 - 12:30: Active rest/ light exercise
- 12:30 - 1:00: Exercise (squats)
- 1:00 - 5:00: Rest
- 5:00 - 5:30: Exercise (pulls)
- 5:30 - 6:00: Rest
- 6:00 - 6:30: Exercise (squats)
- 6:30 - 8:30: Rest

Sources:

Zatsiorsky, VM., Science and Practice of Strength Training, Champaign IL, Human Kinetics, 1995
Drechsler, A., The Weightlifting Encyclopedia: A guide to World Class Performance, Flushing N.Y., A is A Communication, 1998