Bulgarian weightlifting for old people like me..

Bulgarian weightlifting for old people like me..

This past Saturday night I had a conference call with retired ‘Olympic weightlifter’ and bronze medalist – Alex Varbanov. Alex comes from the original system that Coach Abdajiev used to create the most successful weightlifting dynasty – EVER..

Coach Varbanov will be working closely with myself and Coach Pierre Auge in Ottawa to build a similar system right here in our own backyard. Our little gym will actually be the home base for Canadian Weightlifting!!

A quick side note on Coach Varbanov:

“I have met many if not every strength coach on the planet that ‘matters’ or who is seriously accomplished. Alex is by far the most accomplished and at the same time the most humble man I’ve met”..

Check out this short video to see who and what Alex is..

Long story short, the information I’m about to give you is from Alex. It’s from a man who has competed at the highest level, a man who has coached all over the world, and finally it’s from a man who is still in love with the sport and dying to help us build this sport to the level it so rightfully deserves..

Understanding what the Bulgarians did back in the day?

The Bulgarians dominated weightlifting for many years until the rest of the world started to figure out what they were doing.. Coach Abdajiev pushed lifters to the absolute brink by having them lift according to a concept known as ‘tonnage’ and ‘forced adaptation’..

Tonnage: This is the amount of weight a lifter would ‘lift’ in a week, month, and year.. For example – If I squat 300 pounds – 5 times, I have moved 1500 pounds of tonnage.

At the time the all other countries were basing their systems on percentages, technical difficulties, and other methods that most definitely worked – just not quite as good as the Bulgarian system… Obviously.

So the Bulgarians dominated because of how much tonnage they were lifting.  6-8 hours of lifting per day – 7 days a week was the protocol. I know this seems insane and guess what – IT IS, however in order to compete at the highest level this is the system that will produce the greatest lifters. Why? It’s simple.. Because it’s been used and medals (many) have been accumulated.. PERIOD.

So when it comes to my young girls, when it comes to Kyle and Josee, or anyone else under the age of 30 – this is the system to use provided the lifter is doing good and making progress – which I’m very proud to say is exactly what is happening..

HOWEVER!!!

What about Old stiff people like myself. People over the age of 30.  And – people who simply want to lift weights for the love of the sport and who just want to be healthy..

This is exactly what I asked Coach Varbanov this past Saturday night.

Tyler: “Alex, I’ve tried to lift 2-3 times a day and I literally breakdown no sooner than a week to a month.. What am I doing wrong?”

Alex: “Too old for this. You train Monday Wednesday Friday only”..

Tyler: “That’s it? Just 3 workouts?”

Alex: “No. Still use Bulgarian methodolgy. You and anyone else over 30 will train three days a week – two times a day for two hours each training session.”

So.. the system is altered due to us old people (lol) so that we can adapt and progress. We need to push hard (4 hours a day 3 times a week) and rest in between each day. So to all my lifters like Thorin, Christie, Joelle, etc – this is the protocol..

If you weight lift for the fun of it and to stay in shape then just lift when you can (even if it’s once a day everyday or so) – just be sure to rest when you’re not making progress. I feel as though a few of you are just lifting blindly with absolutely no focus or set goals.. This is definitely a recipe for burnout.

SIDE NOTE: “Our general program of strength training followed by a short intense cashout is the perfect recipe for the average Joe and Jane who want to be in top physical shape. It’s obviously not for those looking to compete in the sport of weightlifting. So don’t just ‘Olympic lift’ because it’s ‘cool’ or because you’re lazy.. Do our general program and keep a good diet. Have goals and don’t just stumble around with blinders on”..

Alex explained to me that he has a 79 year old on this very same program and I regretfully have to tell you the old bastard out lifts me!!

_____

More discussions with Coach Varbanov..

Coach Varbanov was pleased with my protocols and programming. He loves what we do and is excited to help us get out young athletes some serious hardware.. Our protocols for young kids (6 and up), our teens, our coaches, and everything else he said was right on target.

In summary,

Respect your age and what your body needs to get better. I am the perfect example. When I used this system I burnt out. I’m too busy with work and life. I have some disfunction that I have to take care of (my never ending hip saga..) I do however love weightlifting and want to do it until I’m dead and gone.

As for the sport of weightlifting – We will build it right here in little old Cornwall.

Finally,

Under 30: 6-7 days a week – 2 training sessions per day

Over 30: 3 days a week – 2 training sessions a day

Just want to be in shape: General programming

Love weightlifting and don’t want to do cashouts at all: Go for it – just make sure you’re making progress. Talk to your coaches about your plan.

I hope this all makes sense..