Philosophies of Weightlifting - The Training Methodology Spectrum

Training methods can be considered to be a spectrum.

The Bulgarian approach which is concentrated around very high intensity (95%+ multiple times a day). There is much less periodicity involved in this method and intensities are kept very high throughout. Only the Core exercises of Snatch, Clean and Jerk and Front Squat are included.

The Russian approach involves working at larger volumes at lower intensities to get a base strength level, then moving through subsequent phases concluding at a competition phase where an athlete is ready to produce their one rep maxes.

The exercise selection is also much fuller and rounded; with a large selection of assistance exercises appearing. 

All effective training methods for weightlifting fall within these two poles of training.

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