Bulgarian Programming

Started by Ivan Abadjiev, the most infamous style of weightlifting programming. Bulgaria was a powerhouse for several decades since the 1970s. Abadjiev’s programming is simple, but brutal.


  • Limited exercise selection (Snatch, Clean & Jerk, Front/Back Squat, Power movements)
  • Maximum attempts in every lift in every session
  • Low reps per set (1 or 2 reps)
  • 1-3 Sessions daily
  • Designed for Elite athletes at the peak of their career


Coming Soon

Russian Programming

Perhaps the most influential of all the programming styles, the Russian system has produced world champions continuously since the 1960s.


  • Incredibly data driven
  • Periodized with multi-week blocks of preparation, volume, peaking, etc.
  • Weight selection is based on prescribed percentages of maximums
  • Large variety of exercises for technique and weakness correction
  • Athlete’s training is categorized, planned, and tracked throughout their career


coming soon