Broz Method To Stop Sucking At Cleaning

[Gary Gibson]

Believe it or not, back when I was really, really weak I trained up to a bodyweight squat snatch by snatching every damned day (150 @ 150). This was back when I couldn't squat 250.

Now I've squatted over 400 (with a belt) and depending on knee health can squat 365-385 without a belt and I can't squat snatch more than the bar and have trouble power snatching 150. So I'm stronger, but I suck at snatching. I suck at cleaning, too, and am no better at it than I was several years ago despite drastic increases in squat strength.

The Bulgarian method espoused by Mr. Broz is pretty much what I used to get better at snatching and cleaning before. I just snatched and cleaned every day and got better at both. I wonder how much it would fuck with my attempts to get stronger in the bench and deadlift if I were to start snatching and cleaning three times per week as a separate session hours apart from any benching or deadlifting.

I find the quick lifts get me very tired after just a few singles and doubles, but I wonder how much they'd actually muck with recovery from heavier, more CNS-intensive slower lifts, especially when done as often as I think I need to do them to get better at them. I could just do it and find out, but I'm on a roll with the deadlift and to a lesser extent with the bench and I'd hate to mess with that before asking for others' experiences with such programming.

Basically, I want to continue benching twice per week with assistance (dips, flies, heavy chins, pull ups, heavy presses), once heavy (board presses/floor presses) and once light/fast; deadlifting heavy once per week and box squatting once. And then add snatch and clean three times per week on non-consecutive days. I'd alternate heavy snatch/medium clean with medium snatch/light clean.

[Sami]

If you're on a good strength wave for ONE lift, let alone two, I'd just ride it and don't fuck with it right now. Especially if 1) that lift is as important as the deadlift and 2) it's a lift that you've historically had issues with, like the bench.

When that fizzles out, then go all sorts of Broz on the oly lifts. Do it every day, three times a day, whatever. It will suck and suck the awesome out of life for a while, but see what you can adapt to. I'm sure that a lot of people, given the will and desire to, can adapt to significantly more intense training than they think they already can. At least for a while.

[RobertFontaine]

Here's an article on the Bulgarian System. I think the real trick is finding athletes who can survive this level of training.

http://weightliftingexchange.com/ind...=438&Itemid=60

[squatyourface]

watch all john broz's interviews on youtube. his method is merely a watered down version of the bulgarian method. he goes over what it is, how he adapts it etc. I found them all extremely informative and i think you will too gary.

check it

http://www.youtube.com/watch?v=qMQ1k88kXpg part 1
http://www.youtube.com/watch?v=cmqmx...eature=related part 2
http://www.youtube.com/watch?v=nU_yb...eature=related part 3
http://www.youtube.com/watch?v=Z_O_Q...eature=related part 4

[zzt]

If your not doing any mad volume specialising on any lift at the moment, then I reckon it wont muck with your bench, and will improve your deadlift...adding what is effectively dynamic work for the deadlift is worth the effort in my book. I have read somwhere that Doug Hepburn (i think it was him anyway), used to warm up his pulls with cleans, then as the weight increased move to high pulls and then deadlifts.

[Sami]

Look, Broz got this 55 year old guy within 6kg of the masters WR snatch of 100kg:

http://www.youtube.com/watch?v=M-YrhEwQPO8&hd=1

[Jethro]

You hate to think about consolidating the squats. A powerlifting squat doesn't serve OL as well as a weightlifting one, especially where the snatch is concerned.

Personally I gave up powerlifting squats long ago, but then again I never cared to compete. IMO, an OL squat serves up a better build than a powerlifting one. ...I'm so vain... but seriously, OL is much more fun when you've been doing this stuff for as long as I have. So why do you keep resisting?

Bulgarian Broz stuff is basically PTTP. Take the weekends off to start with and go from there. You're older and aren't chemically assisted so progress slowly, take your time.

[Gary Gibson]

I am dangerously close to becoming a weightlifter who presses and chins.

I've already decided to rotate the kind of squats I do: box, high bar, low bar, low bar with belt, front.

But I'm having so much fun deadlifting and would miss it horribly if I were to focus on the classic lifts.

But I also want to do the classic lifts fairly well.

Decisions, decisions...

[coldfire]

If your not doing any mad volume specialising on any lift at the moment, then I reckon it wont muck with your bench, and will improve your deadlift...adding what is effectively dynamic work for the deadlift is worth the effort in my book. I have read somwhere that Doug Hepburn (i think it was him anyway), used to warm up his pulls with cleans, then as the weight increased move to high pulls and then deadlifts.

George Hechter.

[zzt]

George Hechter.

thats the chap. cheers