What motivated the creation of the Bulgarian Training Bag?

Ivan Ivanov the creator of the Bulgarian Training Bag set a primary goal when he took over the U.S. Olympic Coaching for Greco-Roman wrestling five years ago. The bottom line was that Ivanov wanted to build a team of champions. One of the solutions he would employ would be the use of the Bulgarian Training Bag.

But the story starts much earlier before he started coaching at the Olympic training center in Marquette Michigan. Coaching in Utah, Ivan was looking for a solution to take the wrestlers to the next level of performance. His motives were driven by the need to improve his athletes’ strength and conditioning performance for better wrestling results. He was looking for a new way to train his wrestlers by doing more sports specific movement based workouts. He wanted to find a way to break the monotony of usual cross training and a way to easily organize and manage workouts.

As a coach, he wanted to accomplish more effective workouts with his team with a tool that could be used for many different movements and potential varying results. He had know that sand bag training has been effective for various training results in the past, and knew that the tool he developed needed to be multi functional, easy to work with, well made, and also safe while exercising. ”The idea about building the training bag came to my mind because I wanted to develop equipment that will allow us to do multiple spins over head. The spins are very helpful for developing balance, coordination, grip strength and they will give you great cardio work out. For us wrestlers all these exercises are very important.”

The first bag was designed only with 2 handles, one on each side of the bag (called main handles). At first, the bags were used for doing spins over head and leg work for developing explosive power for various leg movements. ”The bag training was very helpful to my youngster’s team in Utah. I was able to develop their coordination flexibility, grip strength and leg power. I also implemented the bag in to our early morning work outs as a warming up tool before we go in the weight room.”

Some of the beginning workouts were used to warm up the entire team by doing the following exercises:

1. Spins over head left/right -15 on each side 3-5 sets
2. Twists with the bag on the shoulders left/ right 3-5sets
3. Bend over’s with the bag on the shoulders (Good Mornings) 10-15 reps, 3-5sets
4. Squats and lunges 2-3 sets each x 10-15 reps.

This warm up would take about 10-15 min. after that they would start their normal weight lifting work out with doing –power cleans, dead lifts, incline bench, pull ups or what ever was on the training plan for that particular day. Some days they would even use the bags to loosen up muscles before wrestling practice. On some of the more intense days, the bags were used for that extra weight burn after mat practice.

After logging many training hours with the bag with 2 handles, he noticed that if he put strap handles and side handles on the bag they would be able to perform a greater variety of exercises and would be able to train many other muscle groups as well.

The changes were made. Two additional strap handles were added and the two side’s handles. With these changes the bag became even more functional. Workouts were designed to focus on muscular endurance, muscle strength and dynamic load bearing movements. ”I was able to train my athletes with much more sports specific wrestling exercises and get more out of the use on the bag.”

At the Olympic Training Center he uses the bags almost every day for different types of training. They use the bag for team work outs after mat practice, for training injured wrestlers, for explosive power training, circuit work outs, sauna training, outdoor cross-training, and other individual sports specific movements. ”As a coach wrestling specialist with over 10 years coaching experience and a world class athlete I can guarantee you that the training on the bag will benefit your training. I can highly recommend this type of training not only to elite athletes but for anyone who loves to exercise. For those who like to take the training to the extreme I do have some killer work outs.”

Ivan’s results at the U.S. World Team Trials speaks for itself. Ivan has plenty to offer to prospective athletes looking to take their wrestling skills and experience to the next level. He was 2007 W.I.N magazine Impact award winner.

Five of Ivan’s USOEC wrestlers placed in the top two at the World Team Trials in 2006 and World bronze medalist Harry Lester making his third straight World Greco-Roman Team at 66 kg/145.5 lbs. The USOEC also had four second-place finishers in 2006 World University champion Spenser Mango at 55 kg/121 lbs. along with Joe Betterman at 60 kg/132 lbs., Jake Curby at 66 kg/145.5 lbs. and Adam Wheeler at 96 kg/211.5 lbs. In 2006 and 2007 the USOEC program won five World medal.

(Photo: Adam Wheeler holds his bronze medal during the awards ceremony at the Bejing 2008 Olympics.)

Adam Wheeler was Ivan’s team captain for 3 ? at USOEC in Marquette, Mi. and owes these superior results to Ivan’s coaching, in conjunction and training with the Bulgarian Bag. Adam won a bronze medal at 96 kg/211.5 lbs. on the final day of Greco-Roman wrestling at the China Agricultural University Gymnasium at the 2008 Bejing Olymypics.

Here are a few of Ivan Ivanov’s accomplishments:

• World Silver Medalist-1994
• Olympian 1996- 5th Place finished for country of Bulgaria
• Head Coach Olympic Training Center Marquette, Michigan since 2002
• USA Wrestling Olympic Coaching Staff 2008

You may ask why I am putting up this information about these wrestlers, since this is not a site devoted to wrestling. I provide this background because all of these exceptional athletes used the Bulgarian Training Bag during their training for their Olympic performances. This tool works and will take you to the next level of your physical performance!

The Bulgarian Training Bag is an incredible tool for athletes at any level, from beginner to Olympian. If you haven’t used this awesome training tool, you must. Contact us at info@bulgariantrainingbags.com to find out if there is someone in your area that can help you implement this tool into a training program.

And remember in Ivan’s words, ”Be Relentless with your preparation and Expect