Niagara Weightlifting’s competitive team follows bulgarian style training.
Some lifter train twice a day and other’s only once due to time constraints; like life…
Each training session consists (usually) of snatch, clean and jerk, and a squat – front or back.
We like to keep it simple.
Beginners concentrate on snatch, clean and jerk drills with very light weights, such as pulls from different positions. They also squat. Everyone squats.
Since we stopped using a percentage based program, we’ve seen great increases in all our lifters. Most lifters will PR (which means breaking a previous “personal record”) every session; whether it’s the snatch, the clean and jerk, just the clean, just the jerk, a squat or all of the above – it happens.
We look forward to an amazing competition year in Ontario and aim for lifters on the podium at the 2015 Pan Ams in Toronto.

Here’s some links to what we do at Niagara Weightlifting…

http://www.youtube.com/user/gleason73?feature=guide