May 16th, 2017

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Pocket Hercules at 16

naim-1984-train


16-year old Olympic weightlifter Naim Suleymanov of Bulgaria is training for the 1984 European Championship in Vittorio, Spain. 


Left to right:

Neno Terziysky (52kg), Nedelcho Kolev and Norair Nurikyan are observing the training session of Naim.


Suleymanov did 7 training sessions per day at the time. He became the European champion with the total of 297.5kg (130 + 168).


Here is an outline of the training day of Naim Suleymanov on Friday, May 4, 1984 in Varna, Bulgaria:



  • 10—10:45: Snatch—10 to 12 sets of one or two repetitions, working up in increments to approximately 90% of the lifter’s best competitive lift.

  • 10:45—11:15: Break.

  • 11:15—12: Clean and jerk—10 to 12 sets of one or two repetitions, working up to 90% of best competitive lift.

  • 12—12:15: Break.

  • 12:15—12:45: Eight to 10 sets of front squats with either one or two repetitions, working up to 90% of the lifter’s best training poundage.

  • 12:45—1: Walk to hotel.

  • 1:00—1:30: Lunch.

  • 1:30—3:45: Rest, nap, Mr. Cash, Mr. Nelson.

  • 3:45—4: Dress and walk to training hall for afternoon sessions.

  • 4—4:45: Clean and jerk—10 to 12 sets of one or two repetitions, working up to approximately 100% of lifter’s previous best.

  • 4:45—5: Break.

  • 5—5:45: 10 to 12 sets of one or two repetitions, working up to 95% of previous best in clean and jerk.

  • 5:45—6:15: Break.

  • 6:15—7: Snatch—10 to 12 sets of one or two repetitions, working up to approximately 100% of previous best.

  • 7—7:15: Break.

  • 7:15—7:45: Regular or back squats—10 to 12 sets of one or two repetitions, working up to 90% or 95% of previous training best.