Unless you have seen or used the Bondarchuk training system, you may have not truly experienced the meaning of the term “paradigm shift”. Doing the exact same training every day for a few weeks is as far away from many modern training systems at it gets.
Last December, I attended a seminar put on by HMMR Media, getting the opportunity to listen to Martin Bingisser and Nick Garcia explain to me the concepts of this famous throw training system.
The Bondarchuk system, in a nutshell, is a throws training philosophy where the exact same throw and special exercise is performed every day, and throw distances are meticulously tracked. Strength training is performed in the 60-70% range, and is also performed every day, using the same exercise.
The number of sessions before an athlete’s throw performance begins to drop (there is actually, typically an initial drop, then a rise back up and beyond the initial performance level, and then a steady decrease) is tracked, and used to specifically prepare and peak athletes from that session onwards.
Since this system has proven so effective in the world of throws (and even in the maximal strength abilities of throwers, even when only training at 60-70% 1RM, as the total tonnage via the Bondarchuk method is greater), I wanted to interview Nick Garcia, a very successful Southern California throws coach well versed in the use of traditional vs. Bondarchuk methods. Below are questions relating to max strength work, when to use traditional vs. Bondarchuk training in the course of the throws, and then application of the Bondarchuk methodology to the everyday strength coach.
Just Fly Sports: What is your history with the Bondarchuk training method? When did you start using it, and how did it change your personal athletic performance, and philosophy on training?
Nick Garcia: A number of years back when Dylan Armstrong transitioned from being a hammer thrower to a shot putter is when I was first exposed to the this system.
Derek Evely and Dylan trained here for a number of weeks and I was able to observe a number of the training sessions. At this point I was young and was stuck on a specific system I had been doing so I never really gave it any thought to ask detailed questions and I should have paid better attention. Even though I was not fully attentive to what they were doing I still got an idea on what they were doing and what sequences they were using. Little did I know that in the future this system would be a big part of my success in coaching and competing.
4 years ago I began to get the itch to compete again. I had not fully been done throwing as I would throw with my athletes here and there and even do a competition occasionally but I hadn’t been training seriously for a while. I figured if I was going to try and compete again my goal would be to throw 17 meters on a consistent basis so I could make the finals of all the smaller meets around so cal. I also figured it would be good to learn something new. So I called my buddies Derek Evely and Martin Bingisser to teach me how to use Dr. B’s system.
At first it was a bit confusing because you never really lift heavy and you do the same thing everyday. I had never been exposed to anything like this but I said what the heck. I am going to buy 100% into what they are teaching me. Let me mention before I began using the system I used a program all fall written by Vern Gambetta that got me into great shape leading into December. It was also Vern’s idea to look into the Dr. B system. I started the system in January and never looked back.
Just like I mentioned above, my goal was to throw 17 meters on a consistent basis to make the finals of the smaller meets around So-Cal. Well my first meet out I threw 17.91 meters and it was a huge surprise to me. It also really helped me psychologically that what I was doing was working. My 2nd meet was a bit bigger of a competition with pretty good throwers there. That meet I went 18.19m. Only 14cm from my lifetime best. All this at 32 years old and not training in a while. After this meet my high school coaching season started to ramp up and I was not able to compete as much. However, I held a level of performance between 17.80m and 18.19m throughout this time. Finally, the high school season started to taper down and I did a meet at OXY. Good competition there all around the same level for the most part. I threw a life’s best at 18.35m.
At this point people began asking me what I was doing for training. The funny part is I would tell them and they didn’t believe me. Traditionally you lift heavy and bench is a big part of anyone’s training plan. I hadn’t benched all season and I lift at 60-70% every session
At this point the system really changed my philosophy on training. It showed me that to improve performance lifting heavy is not always the key. Specific Strength and throwing different weighted implements can be looked at as being far more important then your numbers in the weight room. Using this system does not tax the nervous system like traditional systems, and at the end of the week even though you are lifting at 60-70% the tonnage is far higher then the traditional systems that are used.
Furthermore, everyone has adaptation patterns that are specific only to them. This system allows you to plan for your specific pattern (how many days of the same training before you are no longer adapting). Once you have a few developmental cycles and rest cycles under your belt you have a really good idea on how your own body reacts and works.
Just Fly Sports: What principles of the Bondarchuk method stick with you when you assign training for non-track and field athletes?
Nick Garcia: There are 3 things that stick with me when training non-track and field athletes.
- That bar velocity is extremely important
- The thought of training all 3 planes of movement when training any athlete involved in any sport
- It is important to find what exercises carry the most transfer to the specific sport.
Expanding on #1. Bar velocity is extremely important because if you train to be fast you will most likely be fast. If you train slow you will most likely be slow. I know it is a very cliche statement however I think this concept is easily and often forgotten.
One of my hobbies is to visit top college programs and see how they train. Train fast to be fast and training slow will make you slow seems to be holding true so far when looking at this year’s early football results when comparing and contrasting the programs I got an opportunity to visit in the past.
Expanding on #2. In the system the GPE’s concept is to train Transverse Plane (Twist), Frontal Plane (KB Windmill/Side bend/etc.), and Sagittal Plane (V-Ups/Ab wheel/etc.) everyday.
When looking at sport your body is always working in those planes of movement so why not train in those 3 planes of movement? I am not just relating this to the core area. I am relating it to all training. Doing lateral and multi directional lunges, doing rotational high pulls or side snatches. The list can go on and on but using this system has really opened my eyes to applying this concept to all sports and all athletes.
People may say this is a very easy and basic concept. I challenge people to look at their training plans and see how much stuff they actually have in their program that covers all three planes. Furthermore, I would bet that the frontal plane gets forgotten the most. Just my opinion and what I have experienced in the past.
Expanding on #3. There is a saying “nice to do” versus “need to do”. Figure out what exercise transfer the best results into your sport and consider those or variations of those the “need to do”. Are there places for the other exercise? Absolutely, but I have a go to set of exercises when I know I have a big meet coming up. Just as well, each of my athletes have their “go-to” exercises in a cycle leading up to the big meets. This can all be individual so it is important to take notes and collect data.
Just Fly Sports: What are your thoughts on strength training directed towards “hitting numbers”, or a maximal strength focus?
Nick Garcia: I think it is neat to set a goal and strive for that goal. I also am aware that some of the top coaches have specific numbers you should be hitting in order to throw a specific distance. In my training plans my goal is not to hit specific numbers. My goals are to become more athletic, injury free, improve strength, and get the strength developed to transfer into the specific sport.
It’s all well and good if someone can squat 600lbs in the weight room. However, this individual may only throw 60 feet. Then you have another individual that squats 500lbs but throws 65 feet. Obviously the strength developed from the squat in individual number 2 is transferring much better into the throw when compared to individual number 1. Therefore, how does a coach address this issue?
I try and address this issue before it even happens. I incorporate a number of different movements in order to try and stay balanced. We do our sport, lift, sprint, throw med balls, do plyos, and recover. My objective is that what we improve upon in the weight room is bridged to the field/court/pool by the med ball/plyos/sprinting routines. A balance of speed, strength, and power is what I am always looking for.
Just Fly Sports: In a track and field throws setting, is there any point where you would use a traditional training regimen over the Bondarchuk style of training?
Nick Garcia: Yes. Absolutely. Especially at the High School level. Last year we had 8 athletes make the CIF Prelims, 5 athletes make CIF Finals, and 4 athletes make the CIF Master’s Meet. 6 of the 8 athletes were using different systems. The reason why is because most of the athletes were multi-sport athletes. Therefore, they may play club sports and do other activities on the side besides track. If this is the case, their training is not stable enough to have a consistent reaction to the training.
For example, using Dr. B’s system entails doing the same thing every training session. Of course, this can still be accomplished with multi-sport athletes but after training if they go play 2 hours of volleyball one day and not the next day it will disrupt the time for adaptation and cause your reaction to training to be inconsistent. In this case we use a traditional system.
If it were my choice I would always use Dr. B’s system. I have found that we can hold a peak for longer (consistent level of high performance) and things are more predictable. However, looking at the results above we can get good results using both systems. It’s all in ones personal preference. Once again, if the athlete is a multi-sport athlete and plans to perform these other sports during track season it is next to impossible to employ Dr. B’s System in the way it is meant to be employed.
Just Fly Sports: How many weeks do you feel traditional strength training cycles should run for, and is there a way that coaches might be able to acquire information in a similar manner to Bondarchuks method in this time that would help them assign future training cycles?
Nick Garcia: In my own personal opinion I feel 4-6 weeks is optimum for a traditional cycle. For my individual sport athletes I am using four week cycles. It actually is a 14 week plan utilizing 3 four week cycles, a prep week(13), and a performance week(14).
Using this programming fits in well with how the school year, summer season, and competition seasons line up. Our in-season programming for sports usually are based off of 6-week cycles. Following the 6-week cycle we will use a week of active rest then repeat another 6 week cycle. This also lines up very well in regards to our competition seasons. Some argue that using 4-week cycles may be a bit to short. However, we have always produced great results using that set up. Once again, if it works for you then it is what’s best for you.
Looking at Dr. B’s training, the cycles all vary due to the individual reaction of the athlete. Traditional systems pigeon-hole athletes into peaking at a specific time that the program says too. When using Dr. B’s system you can manipulate the plan in order to hit peak performance when your body says its time. Of course this takes planning, experimenting, and time to figure out. But overall it is what I feel is optimum for my program.
The best place to find information on Dr. B’s system is hmmrmedia.com. It is Martin Bingisser’s site and has a plethora of information on Dr. B’s system, how to set it up, apply it, and use it to the best of your ability. Furthermore, it has podcasts that include Martin and I discussing different training methods, ideas, philosophies, etc. These podcasts have guests that include, Vern Gambetta, Kevin McMahon, Derek Evely, and will include many more.
About Nick Garcia:
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