Guest Ido Portal Posted August 28, 2008 Share Posted August 28, 2008 The Bulgarian Circuit - Improving Lower Body Explosiveness The Bulgarian circuit or complex was used by many olympic lifters in Bulgaria as part of their training process to increase overall explosiveness, while exploring every abilty reponsible for jumping and exploding of the ground - maximum strength, strength-speed, speed-strength, speed, reactive and elastic ability, etc...I have used the bulgarian circuit protocol and incorporated it into my athletes training while modifying some of the exercises/rep schemes, etc.My version is presented below, it is especialy beneficial for acrobats, gymnasts, martial artists.The CircuitA1 Bilateral Squat variation (back/front, wide/narrow, etc) 3 repsA2 Drop stick and hold (drop of 0.3-2.5 meters, stick the landing in above 90 degree knee angle and hold for a second) 5 repsA3 Narrow Grip Power snatch 3 repsA4 Chutando/one legged back flip 2 reps per legA5 Bouncing 1/4 jump back squats (30% of A1) 10 reps, minimum contact time between reps Circuit details and planningI advice you to take 1.5-3 min rest between exercises and to complete 2-5 circuits.This should be performed twice a week for 3 weeks and a total of 6 consecutive workouts pyramiding up in weight.Deload every 3rd workout with only 2 sets in total. Continue to up the intensity though. This is an intensification microcycle of course, it should be followed with an accumulation one for best results.Good luck, enjoy. Link to comment Share on other sites More sharing options...
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