Bulgarian Bag Training & Certification Course

Bulgarian Bag Training With Suples Master Trainer Ivan Ivanov

This past weekend, Team Quest was host to our first ever Bulgarian Bag certification course with Suples Master Trainer Ivan Ivanov. The goal for the course was to give those attending a sufficient level of understanding and competence for training with the Bulgarian Bag. The certification course was 8 hours long, focusing on quality of techniques shown by Coach Ivanov, which covered everything from Muscular Endurance Training, Speed & Power Training, Dynamic warm ups, stretches and cool downs as well as Muscle Targeting Exercises. The “SUPLES FIT” certification is the first step in the Suples training systems, which gives individuals the ability to properly learn how to use the Bulgarian Bag.

It was an honor to host this certification at Team Quest and we are looking forward to continued success with the Suples training systems. It was an awesome day of instruction from a world class coach and everyone had a lot of fun learning from Coach Ivan.


Bulgarian Bag Certification

The Origin Of The Bulgarian Bag

The first Bulgarian Bag® Ivan Ivanov created was in the summer of 2005, in his home country of Bulgaria. The Bulgarian Bag® was created, based on his successful career for many years as a world class athlete and seeing a lack of practical equipment. Ivan saw the great need for a deeper commitment to more powerful and functional training equipment and protocols that incorporated the total body movements and abilities required to be successful in wrestling.

Holding live stock animals on the shoulders is a traditional position in the Bulgarian Folk-Style wrestling festivals. The winners very often are awarded with lambs, sheep, rams or even baby calf’s.

Bulgarian Bag Origin koch2-small-269x180

The metal weight equipment which was difficult and dangerous to use inside the wrestling room, challenged and pointed Ivan Ivanov to create the shape, and elements to create the proper material to build the Bulgarian Bag®

Once Ivan designed and produced the first prototype, he methodically developed the proprietary of Suples Ltd, “wrestling specific” strength and conditioning exercises which have become the standard of the wrestling industry.

Bulgarian Bag Training

Coach Ivan Ivanov:

“As a coach it was critical to train my wrestler’s very sports specifically, and to repetitiously amplify the powerful effects of the exercise movements that are very similar to our sport. I wanted our proprietary equipment to dynamically train both upper and lower body muscles, while simultaneously building muscle memory for instinctual reaction and performance.

Likewise, I needed my coaching system to be both efficient and effective, while building good team spirit. My purpose was to empower one coach to be able to more effectively train an entire team with up to 30 wrestlers or more, be more productive, while executing to perfection the same exercises. All this occurring simultaneously enables the coach to make individual corrections to specific wrestlers’ technique, as necessary to achieve the desired results.

Finally, it was extremely important to keep things uniquely simple, safe, durable, and with maximum portability; to be able to bring the equipment immediately into the wrestling room without any need for setup, or the possibility of down time due to missing parts that can cause many systems to become non-functional.”

Functional Fitness Training

The Bulgarian Bag is a perfect tool for developing muscular endurance as well as for increased power and strength.

The Bulgarian Training Bag is made with toughened leather and stuffed with wool and sand. It comes in 5 sizes, ranging from 11 to 50 pounds. The bag’s shape allows for both upper and lower body training while emphasizing grip strength. The three different types of handles allow athletes to execute a variety of exercises by using different grips.

Click Here For A Sample Bulgarian Bag Workout


Which Bag is Right For You?

Click here for a breakdown on bag identification and recommendations for which size is best suited for individual athletes.