Watasdfe Feawfe

In: Business and Management

Submitted By Occazn
Words 10340
Pages 42
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Table of Contents
Introduction

3

(Very) Brief History and Background

7

More Frequent Practice for Improved Motor Learning

13

Habituation of the Stress Response

15

Cost/Benefit Ratio of Doing More Work Per Session

18

No Arousal, No Grinding, No Form Breakdown

21

Daily Min > Daily Max

23

Training Volume

25

Tools 27
The Workout Itself

31

Long-Term Programming Considerations

34

Alternate Idea – HIHF as a Block in a Broader Program

36

Easing Into an HIHF Routine

42

The Superman Effect

45

Some Final Notes

49

In Closing

51

The Bulgarian Manual

2

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Introduction

T

his is a simple how-to guide for implementing the Bulgarian Method for powerlifting. I’ll briefly discuss the “whys” of the system: Why high frequency training can be effective; why high frequency HEAVY training, in particular, can be effective. But be aware up front that such is not the primary purpose of this guide. All of that has already been discussed in great detail in the book “Squat
Every Day” by my friend Matt Perryman. It’s just $7, it’s an easy read, and I’d highly recommend you pick up a copy if the theoretical underpinnings of the
Bulgarian Method interest you.
There’s not much I could say about the “whys” that’s not already contained in “Squat Every Day,” so I’m not just going to copy that content and try to pass it off as my own.
I’m assuming you downloaded my manual because you’re already interested in the Bulgarian System, but you want to know how to make it work for you

The Bulgarian Manual

3

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True Bulgarian Method
DAY PLANNER
9 a.m.
10 a.m.
Noon
1 p.m.
3 p.m.
6 p.m.
9 p.m.

√ eat
√ lift
√ eat
√ nap
√ lift
√ eat
√ bed

1. Training under a coach. NOT flying solo.

2. Train 2-4…...

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