30-Day Bulgarian Bag Program
Athleticism 4 Life.
Train hard. Wake up ready.
A 30-day Bulgarian Bag program that builds strength and mobility without destroying your joints.
Athletic for the rest
of your life.
You wake up and your body feels ready for the day. You get down on the floor and back up without bracing for it. You pick up something heavy, go for a long hike, or say yes to something new, and you trust your body to show up.
That's the kind of athleticism this program is built for.
The Bulgarian Bag trains the way your body moves outside the gym. You swing it, rotate with it, and grip it hard, so the strength you build carries into everything else you do. The work is paced so your joints can keep up, which means you can keep doing it. This isn't built for one hard month. It's built for the next thirty years.
You don't need to be
an athlete to do this.
Most of the Bulgarian Bag videos you'll find online are highlight reels. They show what's possible after years of practice and very little about how to get there.
This program starts wherever you are right now. If you've been away from training for a while, there's a Getting Started section that eases you in, and every workout includes easier and harder versions of each movement so it grows with you.
You can start the breathwork, stretching, and mobility modules the day you join, while your bag ships.
In the USA, use code TEAMSALEMI10 for 10% off your bag.
Shop Bulgarian Bags →Follow-along workouts
that teach you as you train.
This is a sample from one of the 7 follow-along workouts in the program. You'll get clear instruction, technical breakdowns, and coaching on every movement, plus ways to scale each workout up or down.
- Get instant accessJoin today and log in from any device.
- Order your bagUse code TEAMSALEMI10 for 10% off in the USA.
- Start the foundationsBegin with breathwork, mobility, and the Getting Started modules while you wait.
- Press playStart the follow-along workouts the day your bag arrives.
- Train for 30 daysThree to four sessions a week, two phases, each one building on the last.
Why most Bulgarian Bags
collect dust.
Most people who buy a Bulgarian Bag never learn how to use it, so they treat it like a sandbag and do squats, lunges, and curls with it. A few weeks later it's sitting in the corner of the garage.
The bag was designed for something different. It's built for swinging, rotating, full-body movement that develops power and grip strength and teaches your body to move well in every direction. And because the bag is soft and moves with you, it's easier on your joints than a kettlebell or a barbell.
The follow-along workouts teach you as you train. By the end of 30 days, you'll understand this tool better than 99% of the people who own one.
Men and women,
coaches, and athletes.
Strength you feel in daily life
You want to get stronger and move more freely without spending two hours in a gym or beating up your joints. You want to get down on the floor and play with your kids and feel good doing it.
Taught in Ivan's lineage
You'll learn the progressions, scaling options, and recovery work I teach in my certifications, so you can program the bag well for your clients, including the ones with a bag sitting unused at home.
Power that carries into your sport
This programming comes from 21 years of coaching and competing as a 2x world champion. It develops rotation, grip strength, and movement in every direction, which is what shows up when you compete.
With Ivan Ivanov, inventor of the Bulgarian Bag.
Years of learning
from Ivan Ivanov.
The Bulgarian Bag has been a staple in my own training for close to 15 years. Before every certification I teach, I spend the weeks leading up to it training with nothing else. It's an entire gym in one implement, and I still learn something every time I pick it up.
I came to it the hard way. I was a world champion in powerlifting at 19, and the way I trained to get there left me with injuries and knees that ached most mornings. The bag let me keep building athleticism without wearing my joints down.
Most of what I know about the bag came from Ivan Ivanov. Ivan invented it. He's a former Olympian and coached the US Olympic Greco-Roman wrestling team. I've been teaching his system for nearly 7 years, and I've spent weeks at a time in Boise, Idaho, training and learning alongside him and his family.
Today I teach Bulgarian Bag certifications around the world, mostly to coaches and trainers who want to program this tool well for the people they work with. I've certified hundreds of them, from universities and elite training facilities to small gyms and wellness programs.
Read my full story → Mike Salemi Has Been Featured In
What people
are saying.
"Mike is one of the most disciplined men I've ever had the blessing to work with."
"Mike Salemi is the real deal. He's my go-to when I want to level up as an athlete, coach, or man."
"Working with Mike was one of the smartest long-term decisions I've made."
Everything included
in Athleticism 4 Life.
- 30 days of expertly designed programmingA complete plan in 2 phases, trained 3 to 4 times a week. Each phase builds on the last.
- 7 follow-along workoutsTotal-body functional sessions that take 40 to 75 minutes. Press play and train. I'm coaching you through every rep.
- 50+ exercises with detailed instructionBulgarian Bag and bodyweight movements with guided instruction and technical breakdowns.
- Bodyweight joint warm-upA guided warm-up that prepares your joints and nervous system, so you stay healthy and mobile.
- Post-training recoveryPrecise stretching and ELDOA postures that leave you feeling fit and mobile, not broken down.
- Breathwork integrationNasal breathing techniques from my Oxygen Advantage certification. This alone changes how you feel during and after a workout.
- Getting Started onrampNew to this kind of training? A dedicated section shows you how to approach the program if you're deconditioned.
A Suples Training Systems Approved Program
I'm a proud partner of Suples, certifying instructors around the world. Athleticism 4 Life is the first Suples-approved online training program.
Frequently asked
questions.
What size Bulgarian Bag should I get?
- Women over 120 lbs: 13 to 17 lb bag
- Women under 120 lbs: 11 to 13 lb bag
- Men over 200 lbs: 26 to 37 lb bag
- Men 170 to 199 lbs: 22 to 26 lb bag
- Men under 170 lbs: 17 to 22 lb bag
What if I don't have a Bulgarian Bag yet?
You get access right away, so you can start the breathwork, stretching, and mobility modules while your bag ships. In the USA, use code TEAMSALEMI10 for 10% off at the shop.
How do I access the program?
It's web-based and works on your phone, tablet, or computer. There's no app to download.
Is this too advanced for me?
It's built for beginners through advanced athletes. Every workout includes progressions and regressions, and there's a Getting Started section if you're deconditioned.
How many days per week do I train?
Three to four days a week. On your off days, use the stretching, mobility, and breathwork for recovery.
How long are the workouts?
About 40 to 75 minutes each.
Can I do this alongside other training programs?
Yes. If you combine it with other training, reduce your weekly workouts or volume and prioritize your main sport or goal.
Can I repeat this program?
Yes. It's designed to be repeated, with progressions built in so you keep improving each round.
What's your refund policy?
If you're not fully satisfied with the program, you have 7 days from purchase to request a refund.
You can start today,
even without a bag.
How you feel in your body touches everything else, including the way you show up at work and at home with your family. You can start the breathwork and mobility work today, and press play on your first workout the day your bag arrives.