The Bulgarian Strength System by Coach Diop
Unlock Your Full Potential and Lift Like a Champion.
Ready to push your limits and train like an elite weightlifter? The Bulgarian Strength System, designed by Coach Diop and inspired by the legendary Ivan Abadjiev, is a 6-week program tailored for experienced athletes who want to embrace the high-intensity Bulgarian training style.
This program is ideal for athletes with 2+ years of lifting experience and solid technique. If you’ve completed a GPP cycle or have a CrossFit background, and can handle volume and intensity, this system is crafted to help you achieve massive strength gains.
Program Highlights: • 6-Week Strength Cycle: Focus on Snatch, Clean & Jerk, Front & Back Squats, and Pulls—the key lifts to maximize your power. • Heavy, Frequent Lifting: Emphasizes intensity with minimal variation for rapid strength improvements. • 8-Day Taper: Prepare to retest your max lifts or compete with this strategic tapering phase. • Video Tutorials & Expert Instructions: Learn from Coach Diop with detailed guidance and warm-up strategies for optimal performance. • Community Support: Join a private group chat with Coach Diop and fellow athletes for motivation, feedback, and collaboration. • Self-Sufficiency: Learn how to create your own warm-ups and develop autonomy in your training approach.
Who This Program is For: • Weightlifters with 2+ years of experience. • CrossFit athletes or those with a solid GPP foundation. • Those who can handle high-volume, high-intensity training without injury. • Athletes who want to lift heavy and often and focus on the most important lifts to increase strength.
Why Choose This Program?
This is not a program for the faint-hearted. Coach Diop’s Bulgarian Strength System has been proven to help athletes achieve incredible gains in strength by focusing on intensity and volume with minimal distractions. Whether you’re preparing for a competition or simply looking to break your own PRs, this program will help you hit your goals faster.
Athletes who’ve used this system report faster recovery, stronger lifts, and improved technique. Join Coach Diop today, and see what you can achieve when you follow one of the most effective training systems in weightlifting.
Are you ready to redefine your limits? Sign up now and start lifting like a champion with the Bulgarian Strength System.
A1
Seated Wall Slide
3 x 5
A2
90/90 Cars
3 x 6
A3
Overhead Squat w/ PVC
3 x 5
B
Snatch
1, 1, 1, 1, 1, 2, 2, 2, 3, 3 @ 85, 85, 85, 88, 88, 75, 75, 75, 70, 70 %
C
Clean & Jerk
1, 1, 1, 1, 1, 3, 3 @ 85, 85, 85, 88, 88, 75, 75 %
D
Front Squat
1, 1, 2, 2 @ 90, 90, 85, 85 %
A1
Prone Shoulder CARS
3 x 5
A2
ShinBox Internal Rotat° Lift Off
3 x 10
A3
Hollow Rock
3 x 0:30
B
Power Snatch
2 x 1 @ 77 %
C
Power Clean + Push Jerk
2 x 1 @ 80 %
D
Back Squat
3 x 2 @ 85 %
A1
T Spine Rotations From Split Squat
3 x 10
A2
90/90 Good Morning
3 x 10
A3
Banded Ankle Dorsiflexion Mobilization
3 x 10
B
Snatch
3 x 1
C
Clean & Jerk
3 x 1
D
Front Squat
1, 2, 2, 2 @ _ , 85, 85, 85 %
E
Snatch Pull
5 x 3 @ 100 %
A1
Band Pull-Apart
3 x 15
A2
ATG Split Lunges
3 x 8
A3
Front Squat
3 x 5
B
Snatch
1, 2, 2 @ 85, 77, 77 %
C
Clean & Jerk
1, 2, 2 @ 85, 73, 73 %
D
Front Squat
1, 2 @ 90, 85 %
A1
Squat Flow
3 x 0:45
A2
Sot Press
3 x 10
A3
Straddle Sit-Up
3 x 10
B
Snatch
1, 1, 1, 1, 1, 1, 2 @ 92, 96, 96, 96, 96, 96, 78 %
C
Clean & Jerk
1, 1, 1, 1, 1, 1, 2 @ 94, 94, 94, 94, 94, 85, 73 %
D
Front Squat
1, 2, 2 @ 95, 85, 85 %
E
Clean Deadlift
5 x 3 @ 85 %
Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting..
Ready to take your training to the next level? This 6-week program is designed for advanced athletes who want to push their limits. With heavy loads, minimal variation, and expert coaching, you’ll hit new PRs and crush your goals. Don’t miss out—invest in
Get Bulgarian System ENGMen -81 Kg U17
Verified Athlete""After a year with coach Diop at ESVL, we implemented this Bulgarian program that boosted my PRs by 10-20 kg in just 8 weeks! If you're after a skilled coach, I highly recommend Coach Diop for his expertise and tailored approach. His coaching pushed me to new performance heights.""
Acrobat & Weightlifter enthusiast
Verified Athlete""18 months ago, I started Olympic weightlifting as an acrobat and joined Luca Fasulo’s Bulgarian program. In a few months, I added 5kg to my Snatch, 8kg to my Clean & Jerk, and 35kg to my Back Squat. But more importantly, I built consistency at 90%+ weights and gained real mental resilience.""