Foundation of Conditioning PyramidSPIDER STAMINA is our training system, created and developed by Milko Georgiev. The system consists of functional real-life movements including the whole body. It fixes alignment and mobility, builds strength endurance and enhances agility and athletic skills.

The system has been successfully applied to trainees of all levels – from elite athletes through busy people who seek efficient training, to cases with joint and spine problems.

Multi-Joint Movements and Free Weights

In order for an exercise to be natural and valuable, it needs to involve at least two joints. You can prove it to yourself by looking at your everyday movements – they all include multiple joints. For example, when you reach forward with your arm, there is motion in your elbow and your shoulder joint. That is why, the correct and most natural way to train your body is with free weights – barbells, dumbbells, kettlebells, cables, elastic bands.

Today it is common to work out on machines to isolate the muscle groups and perform unnatural, isolated, one-joint movements. This causes muscle imbalance, disproportionate muscle growth, lack of athletic skills, muscle tears and incorrect posture. In contrast, we teach the basic functional movements involving the longest kinetic chain in the body.

The Four Basic Movements

Pull: a movement in which the hand comes towards the torso and/or the shoulder during the positive part of the motion. For example, pull-ups, different types of rowing with barbells, dumbbells or cables.

Push: a movement in which the hand goes away from the torso and/or shoulder during the positive part of the motion. For example, side press, military press, dips, push-ups. When performing a pull or push with the lower body, the foot corresponds to the hand, and the pelvis to the shoulder in the definition above.

Twist: a movement in which the torso turns around its axis and/or bends it. For example, full contact twist, real renegade row, side bends, Russian twist, dragon flag, different types of sit-ups, good morning. To minimize the definitions, in this group we also include the bending exercises.

Raise: a movement in which the feet go away from the pelvis or/and the head during the positive part of the motion. For example, squat, lunge, one-leg squat, deadlift, one-leg deadlift.

An example of a complex movement is Milko Push-Pull, which includes push, pull and twist.

High-Intensity Interval-Training

SPIDER STAMINA uses the most effective High-Intensity Interval-Training (HIIT).

High-intensity training builds strength. By performing heavy repetitions with intensity higher than 85%, we show the body that it needs to increase our strength and at the same time we develop the skill to engage more muscle fibers. It also teaches us to strain, which is a skill that will help us in life and in the sports we practice.

Strength endurance is the most important athletic skill. SPIDER STAMINA uses a scientific method to calculate intensity progress and rest times to build strength endurance. Pure strength is useless in real life or sports if one cannot sustain and apply it for some time – for example, for the duration of a sports game or a rescue operation.

The effective way to train is with heavy weights up to 5 repetitions per set. In case of running, this translates into interval running, meaning a sprint, rest and another sprint.

The optimal length of the training is 60 minutes with adequate 60-90 seconds rest intervals. This is the perfect duration to learn and perform for adaptation without exhaustion.

Exercises created by Milko Georgiev

These exercises were created by Milko Georgiev and incorporate the training principles described above: engaging muscles in longest kinetic chains possible, including multiple of the basic movements, requiring coordination and concentration. The first two exercises have gained international recognition in the field of fitness and functional training.

Milko Bench Press• Milko Bench Press
 Milko (Cable) Push-Pull
 Twisted Lunges
 Nino Side-Bend
 Milko Bent-Over Push-Pull
• Saw
 Side Press with specific feet stand
• Real Renegade Row
 Z-pull up with weight held in the feet
• Milko No-Bench Press
 Miko One-leg Full Contact Twist

Relative Performance Density

We measure the training session efficiency with our Relative Performance Density scale.

Relative: your performance is measured relative to your personal weight
Performance: the volume of your training session is measured = sets x reps x weight
Density: your performance is measured for 60 min

Relative performance density = total weight that you lifted / 60 min/ your personal weight

For example, if I have lifted 5500 kg for 60 min at personal weight 56 kg, my RPD is 1.6, which corresponds to Grade 5 on the scale. This makes my strength-endurance and training efficiency medium.

Relative Performance Density



Download Milko Deadlift Index Calculator

Use this calculator to find someone’s deadlift strength depending on his or her height and weight. Milko Deadlift Index allows Cross-Category and Cross-Gender competition.