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Naim Suleymanoglu training program

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Posts: 11

Joined: Sun Sep 03, 2017 11:19 am

Post Wed Sep 13, 2017 10:15 am

Naim Suleymanoglu training program

An extract from his book outlining his training at 10/11 years old which was already averaging over 22 hours per week! He went on to do more typical Bulgarian training program when he got older. I'll take a pic of his actual training weights and schedule from the book and upload it soon


Monday, Wednesday and Saturday would have moderate intensity loading ( 6,970 Kg) , Tuesday, Thursday and Friday would have lower intensity loading ( 3,010 Kg). The first week of the monthly program would be heavy. The second week would be light. The third week would be moderate and the fourth week would have heavy loading.

During the weekly training program we included snatch from stands (above the knee) and jerk from stands. This was necessary to remedy the faults observed in certain parts of the classical lifts in order to develop an ideal technique. The reason we included power snatch, power clean, power jerk and front and back squats on three days ( Tuesday, Thursday and Saturday) was to improve and perfect the technique of the classical lifts as well as improve his motor skills.

As a result of his systematic and determined training in 1980, Naim Suleymanoglu lifted 195 Kg (85 + 110) in the 48 Kg class at stars and juniors. On becoming a Bulgarian champion for the first time in 1980, Naim reaffirmed the appropriateness of the training program we implemented. Naim faced a long and difficult year of training in 1981. This necessitated even more hard work. Naim had to reach the level of the Junior National Team after the loadings of this period.

We had to make significant changes in the training system of 1981 to reach this goal. The training loads were increased by 40% over those of 1980. The training program included intensive practice of the classical lifts every day. We placed special emphasis on the development of the snatch and the clean and Jerk and perfecting technique.

In 1981 the weekly loading in the classical lifts was 20,895 Kg. The tonnage of the assistance exercises 18,870 Kg. The number of lifts in the 90-100% range of the classic exercises was 192. There were 153 of these lifts for the assistance exercises (see tables 10-11). The intensity of training was increased significantly in 1981 along with the increase in the weekly loadings and total tonnage. Table tennis, swimming and soccer were included to alleviate the psychological stress brought about by the heavy training.

Naim Suleymanoglu lifted 95+120 = 215 Kg at the end of 1981 in the 48 Kg class to become the Bulgarian Champion. He was promoted to the Junior National team. His results were produced by his adaptation to the scientifically prepared heavy training programs of 1981 and 1982. In 1982 the coaches of the national team were courious as to whether Naim could adapt to the team's new training program. Of course compared to the previous year, this training program was difficult.

It had 40% more loading than the previous years'. This system was designed to prepare him for great successes in the future. He was to train three sessions on Monday, Tuesday, Thursday and Friday and two on the other days. There were about 500 sesssions for the year. The total training time was 1,180 hours....

He won the 52 Kg class with a result of 105+135 =240 Kg. He increased the tempo of his training after this tournament and competed in the Junior world championships (August 8-18, 1982) in Sao Paulo, Brazil. He won the 52 Kg division with 110+ 140 =250 Kg to become the Junior World champion.

As a result of his adaptation to the heavy training routines of the Junior National team and his successes in competition, Suleymanoglu was given the
chance to be a member the Senior Mens team and to take part in the European and World championships.
Last edited by JimmyMac on Wed Oct 18, 2017 3:58 pm, edited 1 time in total.

Posts: 11

Joined: Sun Sep 03, 2017 11:19 am

Post Sun Sep 17, 2017 4:15 pm

Re: Naim Suleymanoglu training program

I've tracked down some of the actual numbers he was lifting at this young age, unbelievable volume for a 10 year old

1st YEAR 1.10.1977 – 30.9.1978 (10 – 11 years old)

During 1.10 – 31.12.1977 he used exercises as followed:
Snatch related movements
1. Snatch from the blocks
2. Jerk from rack behind the neck with snatch grip
3. Snatch squat
4. Snatch
Clean and jerk related movements
1. Power jerk from rack, first jerk behind the neck others from shoulders
2. Jerk from rack, first rep from shoulders and the other reps behind the neck
3. Clean and jerk
4. Front squat
5. clean from the blocks
6. clean
The weights on those movements were approximately 80 % of his body weight. He used a special bar (light bar). When he better his technique, the intensity of the training was raised up smoothly

During 1.1 – 30.9.1978 Suleymanoglu used a program as followed:

MONDAY, WEDNESDAY, FRIDAY (TRAINING AT 17.00 – 19.00 O’CLOCK)
1. Snatch 100 lifts
2. Clean and jerk 100 lifts
3. Clean from the blocks 100 lifts
4. Front squat 100 lifts
5. Jumps 50 jumps (at the start position upper body leaning forward mimicking classical lifts, a stick behind the neck)

TUESDAY, THURSDAY, SATURDAY (TRAINING AT 17.00 – 19.00 O’CLOCK)
1. Power snatch 100 lifts
2. Power clean 100 lifts
3. Back squat 100 lifts
4. Snatch pull 50 lifts
5. Clean pull 50 lifts
5. Jumps (same as on Monday, Wednesday, Friday)

All the movements were done by 10 repetitions per sets








2nd YEAR 1.10.1978 – 30.9.1979 (11 – 12 years old)

His records were on the snatch 50 kg and on the clean and jerk 60 kg

MONDAY, WEDNESDAY, FRIDAY
1. Snatch
70 %/3x5 + 80 %/3x5 + 90 %/2x5 + 70 %/5-6-7x3
2. Power clean and jerk
70 %/3x6 + 80 %/3x6 + 90 %/2x5 + 80 %/3x5
3. Front squat
70 %/5x5 + 80 %/5x3 + 90 %/3x4 + 80 %/suitable x 3
4. Clean pull
70 %/5x5 + 80 %/5x3 + 90 %/3x4 + 80 %/suitable x 2

TUESDAY, THURSDAY, SATURDAY
1. Snatch from the blocks
70 %/3x4 + 80 %/3x5 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2
2. Jerk from the rack
70 %/5x6 + 80 %/3x5 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2
3. Back squat
70 %/5x5 + 80 %/3x6 + 90 %/2x5 + 70 %/suitable
4. Jumps
bodyweight /10x10

3rd YEAR 1.10.1979 – 30.9.1980 (12 – 13 years old)

His records were on the snatch 75 kg and on the clean and jerk 95 kg. Bodyweight was 42 kg.

MONDAY, WEDNESDAY, FRIDAY
1. Snatch
70 %/3x4 + 80 %/3x3 + 90 %/2x2 + 100 %/1x1 + 80 %/suitable x 2
2. Clean and jerk (one clean + 1-3 jerks)
70 %/1-3x3 + 80 %/1-3x3 + 90 %/1-2x2 + 100 %/1x1 + 80 %/5x2
3. Back squat
70 %/3x4 + 80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2
4. Snatch pull
70 %/3x4 + 80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2

TUESDAY, THURSDAY, SATURDAY
1. Snatch from the blocks
70 %/3x5 + 80 %/5x3 + 90 %/2x4 + 70 %/suitable
2. Jerk from the rack
70 %/4x3 + 80 %/3x3 + 90 %/2x3 + 70 %/suitable x 2
3. Front squat
70 %/3x3 + 80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 80 %/suitable x 2
4. Snatch pull
70 %/3x4 + 80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 80 %/suitable x 2


4TH YEAR 1.10.1980 – 30.9.1981 (13 – 14 years old)

His records were on the snatch 85 kg and on the clean and jerk 110 kg. Bodyweight was 48 kg.

MONDAY, WEDNESDAY, FRIDAY (MORNING 10 – 12)
1. Snatch
80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 90 %/2x2 + 100 %/1x2 + 80 %/5x3
2. Clean and jerk
80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 90 %/2x4 + 100 %/1x2 + 80 %/3x3
3. Back squat
80 %/3x3 + 90 %/3x5 + 80 %/suitable x 2
4. Snatch pull
80 %/3x3 + 90 %/3x5 + 80 %/suitable x 2

MONDAY, WEDNESDAY, FRIDAY (EVENING 16 – 18)
1. Clean and jerk
80 %/3x3 + 90 %/2x3 + 80 %/5x3
2. Snatch
80 %/3x5 + 90 %/2x3 + 70 %/suitable x 2
3. Front squat
80 %/3x3 + 90 %/3x2 + 100 %/1x2 + 80 %/suitable x 2
4. Clean pull
80 %/3x3 + 90 %/3x2 + 100 %/1x2 + 80 %/suitable x 2

TUESDAY, THURSDAY, SATURDAY (EVENING 16 – 18)
1. Snatch from the blocks
80 %/5x3 + 90 %/2x2 + 100 %/1x2 + 90 %/2x2 + 80 %/5x2
2. Jerk from the rack
80 %/3x2 + 90 %/2x2 + 100 %/1x2 + 90 %/2x2 + 80 %/3x2
3. Front squat
80 %/3x3 + 90 %/3x3 + 100 %/2x2 + 90 %/3x2 + 80 %/5x2

TUESDAY, THURSDAY, SATURDAY (NIGHT 19.30 – 21.30)
1. Power snatch
80 %/3x3 + 90 %/2x2 + 80 %/5x3
2. Clean and jerk
80 %/3x3 + 90 %/2x2 + 80 %/5x3
3. Front squat
80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 90 %/2x3 + 80 %/5x3
4. Clean pull
80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 90 %/5x2
5. Jerk starts from the rack
110 %/10x5
6. Jumps
10 kg/10x5


Naim Suleymanoglu was elected to the junior national team on 1982 and Ivan Abadjev started to coach him. He won gold medal on the 52 kg weight class at the Junior World Championships 1982 (august) in Brazil at the age of 15. He did 110 + 140 = 250. His front squat record was 165 kg and back squat record 180 kg.

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