Stafford Strength

What’s in your locker?

After a tough judo session, your body is basically in recovery mode—muscles are slightly damaged, and your energy stores are depleted. Protein and carbs each play a specific role in fixing that:

Protein → muscle repair & growth
Training (throws, grips, randori) creates tiny tears in muscle fibers. Protein provides amino acids that rebuild and strengthen those fibers, helping you recover faster and get stronger over time.

Carbohydrates → energy replenishment
Judo is high-intensity, so it burns through glycogen (stored carbs in your muscles). Eating carbs post-training restores those glycogen levels, bringing your energy back up and preventing fatigue later.

Together → better recovery

When you combine them, carbs also help shuttle protein into muscles more efficiently (via insulin response), so recovery is faster and more effective.

Quick takeaway:
Protein = repair and rebuild
Carbs = refuel energy
Both together = optimal recovery and performance for your next session

The Level 1 Bulgarian Bag course by Suples is designed to teach the fundamentals of training with the Bulgarian Bag. It’s often used by coaches, athletes, and fitness enthusiasts who want to build strength, conditioning, and rotational power.

Here’s what you typically learn:

🔹 Foundations of the Bulgarian Bag
History and purpose of the Bulgarian Bag (developed by Ivan Ivanov)
Different bag sizes, grips, and how to choose the right weight
Safety principles and proper setup

🔹 Core Techniques & Movements
You’ll learn the essential movements that everything else builds on:
Spins (the signature circular movement)
Swings
Snatches and cleans
Arm throws
Squats and lunges with the bag

🔹 Grip & Body Mechanics
Correct hand positioning using handles, straps, and ends
Coordinating hips, core, and shoulders
Avoiding common mistakes that lead to injury

🔹 Strength & Conditioning Drills
How to combine movements into flows
Cardiovascular conditioning using continuous motion
Building endurance, power, and coordination

🔹 Programming Basics
Structuring a workout using the bag
Sets, reps, and timing formats (circuits, intervals, etc.)
Adapting workouts for beginners vs. athletes

🔹 Coaching & Instruction (if certification track)
How to teach movements safely
Cueing techniques and corrections
Leading group sessions

🔹 Mobility & Injury Prevention
Improving shoulder and hip mobility
Warm-up and cooldown routines specific to rotational training

What makes it unique
Unlike traditional weights, the Bulgarian Bag emphasizes rotational movement and momentum, which is especially useful for sports like wrestling, MMA, and functional fitness.

Link in Bio for upcoming courses

I don’t have a 9-5
I have a 9- Dad, can we…

Can you name this old school DVD?
Can you name these legend’s?

Ask and you shall receive!

Stafford Strength and Striking Staffords Faction apparel available.

Shirts are $25 each shipped.

Adult S-3XL

Send me a DM with quantity and size and I’ll send my venmo.

This is a preorder that I’ll keep up until Monday. Shirts will ship in 2-3 weeks once I get a total count on number needed.

The Black Striking Staffords shirts are for coaches and instructors only!

The Level 1 Suples Fit® course for the Bulgarian Bag is an introductory certification designed to teach you the fundamental techniques, exercises, and coaching methods of the Suples Bulgarian Bag training system. Upon successful completion and any required practical tests, you earn the title “Bulgarian Bag Suples Fit - Level 1 Certified.”

🎯 Core Focus
Foundational movements and techniques with the Bulgarian Bag, including dynamic and functional exercises that develop strength, endurance, power, and coordination.

Instruction on signature dynamic movements that are central to effective Bulgarian Bag training (e.g., spins, swings, snatches, arm throws).

Progressions, coaching cues, and safe ex*****on to help you lead others through workouts.

Exposure to a broad repertoire of exercises and basic programming for different training goals (e.g., strength, muscular endurance, speed).

🛠 What You Get
You build a solid foundation in how to use the Bulgarian Bag effectively for fitness training.

After completing Level 1, you are authorized to train and instruct others in Bulgarian Bag workouts and fitness classes (though not yet to certify others).
The certification is valid for 3 years before renewal is needed.

Because doesn’t everyone put their kid to sleep listening to

Home for the next week.
Doyle Irish Stick Fighting Instructor Intensive.

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But hurry: To give my clients the support and attention they deserve, I only have a
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When it comes to losing weight and getting the body you want, “eating better” is the most important step. The only problem?

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If you’re ready to lose the weight you haven’t been able to shed for years… gain
more energy than ever before… and find new confidence in your body…

I’m ready to help.

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Interested? Send me a direct message now saying “nutrition coaching” and I’ll
answer any questions you have—and share all the details.

You can also follow on Instagram to see more.

Matthew Flaherty