Check out the lady banging out lots of Handstand Push Ups. They start young, prioritise technique, and their training is as high in intensity as it is in density. Response So yes, I feel there's a convention, and that is to put the important stuff first (after a general warm-up and specific warm-up, of course) and the accessory stuff after. Secondly; they’ve got a population of a whopping 1.42 BBBBBILLION. Although there are different phases of training, some higher in volume and low in intensity, and vice versa, what sets their method apart is their general high level of volume no matter the training phase. Now, although the volume will be considerably high throughout all phases don't think that intensity doesn't follow suit. Firstly; their body proportions reflect that of the silicon sphere currently defining the kilogram for the rest of time — ABSOLUTE perfection! There was a weightlifting textbook in Chinese I have, but I didn't get to the programming yet. I call them remedial exercises, taking about 15 minutes at the end of training. GPP for Weightlifting: The Big Secret, or a Waste of Time? There’s a great debate in the strength world on the necessity and utilization of hypertrophy work for the competitive athlete. In the southeastern province alone, Fujian, there are 2.000 - 3.000 kids training weightlifting regularly after school. 582. Where to start?… oh yeah, recruitment process. Doing body building exercise will make you very strong if you use heavy weight , at a body weight of 155 in 1975 I could curl 210 X3 from my body building exercises ands help from Bob Hoffman and John Grimek and I did a lot of one arm pullups just the other day at the age of 62 I curled 100 lbs for 20 reps then did 340 pushups , I don't know about you guys but I think I am little strong and mildly fit !!! With the majority of the elite level lifters having 10+ years under their belts in the sport, their technique is like second nature and is what sets the Chinese apart. Yay! With the cup nearly full, what about the cracks and crevices? Again, monitor improvements and only increase as necessary. Pretty commonly we get questions about incorporating bodybuilding work into weightlifting training programs—whether or not it’s necessary or beneficial, and if so, how to do it. Just take a look at. Who are we? Chinese Weightlifting Training Program. Considering that Fujian has the 17th largest population out of 34 provincial-level administrative units, 2.000 - 3.000 kids is absolutely bonkers. Because it does. The hands should be in the same spot on the bar that they would be during a full snatch from the floor. For example, the Chinese national weightlifting team does a lot of bodybuilding style accessory work in their training and they have won a few medals at the Olympics…-It’s important for … (Just watch, That concludes my knowledge about the Chinese system. Just ask Jack Lalane if he was still alive !!! This may include 1-arm DB presses, Dips, Handstand Push-ups, Lat Pull Downs, Back Extensions, and tons of core work. The Chinese system heavily relies on perfecting the technique in their younger lifters. Olympic Weightlifting. 2. if you’re standing on your left leg, hold the weight in your right arm. If you found this article interesting give it a like, if you know something about the Chinese system that wasn't included please drop a comment, and lastly, if you know someone who would benefit from reading this article please share it. Single-Leg RDL This can be done a few ways, such as with a barbell, two dumbbells or kettlebells, or with a single dumbbell or kettlebell. And because of its enormous population, when compared with other weightlifting-heavy countries, it simply becomes more likely that a child with the optimal body proportions, a passion for weightlifting, and hard working mindset will be born in China. This can be anything from pull-ups, push-ups, handstand push-ups, leg raises, back extensions, shoulder press, rowing variations, dips, and many more. So, although the technique could be imitated, that does not mean that it is the most optimal technique for everyone. Ma Jiangping pointed out the 5 fundamental cues utilised in the Chinese weightlifting technique. The most important accessories that you’ll find in just about every program, and which you should do most frequently: Back squats. The Law of Accommodation states that by handling the same load and same exercises consistently, the body adapts then stops progressing. Snatch High Pull: Snatch High Pull: This can help to increase upper body strength in the pull, pattern better elevation of the elbows, and force a lifter to maximize leg drive for fuller extension before the turnover phase of the snatch. Conditioning work conducted during scheduled Strangth & Conditioning WODs. Excellent article. Now moving on to what we can learn from weightlifting programs. I consider myself a Weightlifter/Power lifter /Body builder, again you are wrong !! But is it recommended? Yes, of course it's possible. Not the best advise... To put the intensity differences into perspective, the Russians only performed approximately 400 lifts higher than 90% over the course of a year, while the Bulgarians, however, did anywhere between 1.400 and 4.000 lifts above 90%. You clearly have different goals. On these camps, where everything revolves around weightlifting — obviously — they're provided with the best coaches China has to offer, training programmes made specifically for their needs, excellent training and recovery facilities, food, etc. Initiate a good morning (Bend forward while pushing the hips back, until your back is close to parallel to the ground). In my old age I've also found light bodybuilding a great rehab and recovery method, in no way to be confused with real bodybuilding. Why Chinese Weightlifting? Before we delve into the specifics of the Chinese weightlifting system, just keep mind that China has two factors that are, Although weightlifting is a strength sport, strength is not the most important element in the sport of weightlifting, technique is and always will be the most important element. #jawdrop, Additionally, the short arms make it easier for the lifter to utilise a hip clean, as suppose to making contact at mid/upper thigh, which improves force production in the triple extension. Before digging into the training method, keep this in minds. Snatch Speed Pull (Panda Pull) Snatch Speed Pull – from Floor: one of the most frequently-used Olympic weightlifting exercises in China. Front squats. Want to see the champion in action? Accessory Strengthening Exercise: One of the most beneficial accessory exercises for the snatch is a tempo snatch grip RDL. My 5 Favorite Accessory Exercises for Weightlifters, USA Weightlifting National Champion team Catalyst Athletics. It's common that close to max snatches, clean and jerks, squats, and their derivatives are done on a weekly basis. For lifters with longer arms to make use of the hip clean the elbows need to bend significantly and therefore, at least to some degree, making the hip clean counterintuitive (Just to cover my arse, there are lifters who successfully use the hip clean, despite having relatively long arms). Just take a look at this video, by All Things Gym, of Lu Xiaojun and Tian Tao squatting in the 2015 world championships training hall in Houston. Love this article. The program will help athletes improve their weightlifting technique and become more efficient, which will allow them to break new personal records in their lifts. Timing is essential Build leg strength and lower body strength generally. With their highly effective recruitment process, the Chinese start teaching kids weightlifting while in school, at the age of 10. This picture clearly shows how his shorter femurs are advantageous for the proper position needed for the front squat/clean. Competitive weightlifters have no need for a huge curl--that exercise serves a different purpose. As described in Super Training, The Training of a Weightlifter, and many other texts, the max effort method is the most effective way of gaining strength. From this position, descend in the bottom of a squat and come back up to the ”good morning position”, and finish with a … Related: SUPPLEMENTAL WORK FOR THE OLYMPIC LIFTS. That said, strength is very specific to movements. Takeaways . If you do accessory work first, then it kind of stops being accessory work. 7) They perform a lot of "bodybuilding" accessory work post lift. As for the Chinese weightlifting technique, although not discussed in this article, it's entirely possible to imitate it, but keep in mind that the reason their technique looks so flawless is due to it being tailored to their body proportions. David - Beack work or "beack body work" basically refers exercises such as curls; presses; Bench press; incline Bench press; DB/BB rows. The ideal weightlifter has short femurs and a long torso, allowing an upright posture during lifts, and their arms are short, reducing the distance the bar has to travel during the snatch and jerk. Following are my rationale and some guidelines. Max Effort Method – Lu Xiaojun and Tian Tao work up to a max single in the back squat, this is likely the most weight either of them can handle throughout any full range of motion. So when the Chinese do a low volume training phase, it's very likely that the volume they're doing will still be much higher than the average weightlifter in western Europe would do. Here is an example of accessory work. In 2015, China held an astonishing 48 out of 135, They start young, prioritise technique, and their training is as high in intensity as it is in density. Most programs I’ve seen will contain a pretty wide variety of accessories, mixing things up in different phases of the program, so that you develop all aspects of your lifting. The Chinese, as clever as they are, more or less combined the Soviet and Bulgarian systems into one, which makes their training methodology based on high volume, high intensity, and a wide variety of exercises. Diane Fu of FuBarbell has spent some time working with and studying Wu Chuanfu’s (@wuchuanfu) methodology and philosophies. Number ONE in Olympic and World Championship medals. And just to be clear, weightlifting in China is nothing like it is here in western Europe, with one finger in the pooper and the other in their schnozzle, but with full-time coaches thwacking (believe it or not, it’s a word) technique from day UNO. Depending on the time of year, you adjust intensity/volume and can limit the back-off sets/accessory work. Weightlifting Clean and Jerk (2 clean and 2 jerk max) Clean and Jerk (2 Rep max) Accessory Work Metcon (Weight) 5-4-3-2-1 KB Cluster, ascending. I learned this the hard way, with a shoulder injury. This, among other things, allows them to focus on their training without any distractions, hence the reasons why the elite are able to tolerate the high volume/intensity training. ... As long as the exercise works the muscle through a large range of motion and can be loaded appropriately, it'll work. Before digging into the training method, keep this in minds. My go-to is a single dumbbell held in the arm opposite of the working leg, i.e. Get you some new parents, since they were the ones who provided you with the rubbish genetics you’re currently dragging along with you. Thursdays are their off day, but they must still stay active for the sake of recovery. Following a barbell workout, it's not unusual to spend the next 90 minutes or so on accessory work. On these camps, where, Now, although the volume will be considerably high throughout all phases don't think that intensity doesn't follow suit. The Russian method is characterised as being carefully planned, involving detailed planning and complicated periodisation, a wide variety of exercises, and a high volume of training performed at lower relative loads. So I guess, every proper weightlifting program should be balanced with proper accessory exercises to aid in 1. correcting muscle imbalances and 2. developing hypertrophy. Lifting heavy weights from the floor is really hard on your body. It’s only used from a few heights to train speed and coordination to pull under the bar. The Chinese system heavily relies on perfecting the technique in their younger lifters. The basic outline Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. At the center, they spend 8-9 weeks of a training cycle lifting from blocks. (Here is a video of Chinese lifters doing a variety of accessory movements) However, hypertrophy is built over a large number of rep ranges, but strength is more directed and developed with higher loads and lower rep ranges. As someone who started in bodybuilding and found weightlifting later, I found combining the two worked very well as long as you pick mostly accessories that transfer to weightlifting. This lets them get most of the lighter barbell/technique work in the morning, along with with some accessory work, and the heavier work in the evenings, again with some accessory work. Share Tweet. It's common that close to max snatches, clean and jerks, squats, and their derivatives are done on a weekly basis. I'll be following up with some samples in another article. Although weightlifting is a strength sport, strength is not the most important element in the sport of weightlifting, technique is and always will be the most important element. I think my argument against it gets misunderstood. For example, the longer an athlete has until competition the higher the emphasis will be on general training, higher rep ranges, and more conditioning. (Here is a video of Chinese lifters doing a variety of accessory movements), In the western part of the world, these types of exercises are mostly, if not only, used early in a training program. Warm-up Warm-up (No Measure) 40 shoulder circles each way worlds best front rack stretch for 3 minutes. First, the article doesn't say you can't get strong with bodybuilding exercises. The last 2-3 sets of 5-8s are there for hypertrophy, you can skip these backoff sets if you follow with another squat exercise. Because the Chinese lifters have been training for 10+ years, with considerably high volume throughout, their tolerance for high volume is superior to that of the average person. To be able to cope with all the volume, the Chinese tend to have a high frequency of training, with anywhere from 8 - 10 sessions a week. Update: See below. Written by: Kevin Cann I have been a very vocal proponent of direct hypertrophy work in powerlifting. This is where the sand comes in to play. Did them as a young man, middle age man, and now as an old man. Since the volume is so high, in comparison to what the average person is used to, the only way accumulate the same toleration for the volume would be by starting at a young age and slowly build it up through the years. Most programs and strength and conditioning professionals understand it’s necessity for sports performance, injury prevention, and base preparation. It's been a while since I've read BB articles but isn't the notion that damage = growth at the least misleading? In a workout program, you would also get guiding instructions about weight selection for the exercises to be performed. Not … Thanks. However, hypertrophy is built over a large number of rep ranges, but strength is more directed and developed with higher loads… Following a barbell workout, it's not unusual to spend the next 90 minutes or so on accessory work. The Chinese are big on accessory work post practice and will often also use these movements to aide as active recovery for the body. This simple-looking but highly technical lifts can help you improve your functional strength. The soviet, Bulgarian, and Chinese weightlifting programs change loads and exercises every workout to keep the body adapting to new stress. 6 Shoulder Exercises to Improve Strength, Mobility and Stability for Weightlifting and Crossfit If you want to be the best then you have to learn from the best. I never said that hypertrophy is not important, it most definitely is. By Dr Workout Staff. A Chinese athlete eats, sleeps, and breathes weightlifting. The Predator Cycle, Junk Volume: Don’t Hold Back Your Weightlifting with Excess, Sample Bodybuilding Work for Weightlifters. But for the Chinese they're done the whole time, including at the competition training hall. Then, the athlete brings the bar up from the floor and holds it … If you found this article interesting give it a. Obviously, there will be a higher. 5. My coach programs various upper body/core accessory work into our training sessions after we train the main lifts and their variations. Lu Xiaojun performing a 200kg front squat with perfect form (Photo: Hookgrip), Want to see the champion in action? CrossFit Barwon – Elite Chinese weightlifting. However, as the athlete gets more elite and more defined in their program and exercise selection we […] Greg Everett. Perform 3-5 sets of 3-5 reps at light to moderate loads. Yes, the premise of overtraining […] In the mid-1900s the Soviet system was superior to all the others, mainly due to the fact that weightlifting was “born” in Russia, the largest member of the Soviet Union at the time, and had more weightlifters than everyone else. Unless you've been exposed to the same level of technical mastery and high volume since the age of 10, this method would likely result in more negative outcomes than it would positive ones. Smooth and consistent technique regardless of body proportions, age, or gender. (Just watch this if you're sceptical). After going through the Bulletproff Shouler program I've targeted weak areas and now backing to snatching close to my max! With that being said, the majority of the volume comes from accessory work, being bodybuilding style training — hence the reason they all look like bodybuilders, with the additional massive quadriceps. This can be anything from pull-ups, push-ups, handstand push-ups, leg raises, back extensions, shoulder press, rowing variations, dips, and many more. Firstly, before we look at the 6 shoulder exercises that Aleksey recommends, watch the demonstration below of his shoulder and full body strength. Although the volume is said to be "low", that only means it's low relative to when it's high. I'll keep them in my programing for now. After the extension, pull the bar and simultaneously bring the feet down into a … My goal is 500 pushups in one work out and I am pretty sure I can accomplish that in todays workout , yep those body building and power lifting exercises really make you wimpy!! So I'll provide you with the insight from the top-level Chinese coach. I think my argument against it gets misunderstood. With the majority of the elite level lifters having 10+ years under their belts in the sport, their technique is like second nature and is what sets the Chinese apart. No matter if it’s a light weight or a world record attempt, the technique of the Chinese lifters is always spot on. But again, like with volume, how high and often they do maximum lifts changes from phase to phase. Closer to competition phase the emphasis changes towards greater specificity, meaning more lifts that replicate the snatch and clean and jerk, lower rep ranges, and less volume and conditioning. Good example of a routine. Accessory work...feels insane and wrong to me. Build leg strength and posture strength … Take a look at some of the videos in the training hall to see their training when intensity is at its highest. etc. Most lifters on the national team live on training camps most of the time. WOWSERS! Choose low-skill movements (NOT sprinting or weightlifting) like cycle sprints or kettlebell swings. quantity of accessory work earlier in the program versus later on, but it'll never fully neglected. Save this for your accessory work – going to true failure on squats or deadlifts regularly probably isn’t the smartest idea. We are Coach Yats and Coach Zhang and we work to translate Chinese methods to nonprofessional weightlifters. That concludes my knowledge about the Chinese system. So, is it possible for anyone to train like the Chinese? Written by: Kevin Cann I have been a very vocal proponent of direct hypertrophy work in powerlifting. These are not just for the professional athletes; you can perform these lifts even if you are an intermediate gym goer or even a beginner. Great article! 1. Which leads us to the next point, technique!!! The programs provide a detailed guideline about the range of exercises to perform on particular work-days along with the recommended sets and reps for the respective moves. Unlike the Bulgarian method, where there is close to no periodisation involved, the Chinese have different phases of training. Let's start off with some factors that contribute to their dominance. The program consists of technique drills and accessory work, as well as well thought out progressions to help athletes improve their lifts. So, what makes the Chinese method so good? No matter if it’s a light weight or a world record attempt, the technique of the Chinese lifters is always spot on. Because it does. Supplemental Exercises for Olympic Weightlifting: Block Work. etc. To put the intensity differences into perspective, the Russians only performed approximately 400 lifts higher than 90% over the course of a year, while the Bulgarians, however, did anywhere between 1.400 and 4.000 lifts above 90%. Around here we call it beach work (like my coach Mike Burgener did) or flexercise, and I do incorporate it into some of my lifters’ programs at times. So I'll provide you with the insight from the top-level Chinese coach MA JIANGPING instead. Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Want to understand the Chinese Weightlifting methodologies better? Not many gyms in America have blocks to lift from, but it is a growing trend in the US. Your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy. Rack the bar on your shoulder as in a bar squat. We continue Coach Zhang's experience with Chinese Weightlifting soon... in Part 2 and Part 3. I'd love to go into depth about the Chinese weightlifting technique, but that a post for another time. Conversely, the Bulgarian method is characterised as involving less planning and periodisation, hardly any exercises variation, and a high volume performed at higher relative loads. This is their life. BUT for the majority of weightlifters these movements should be a small percentage of the training volume in relation to the full lifts. Posted by 5 days ago. Bodybuilding Accessory Work for Weightlifters. Like in the states, where they have high schools, colleges, and universities with fully supported American football programmes, they have in China schools with fully supported weightlifting programmes. Yeah, sorry about that! Most lifters on the national team live on training camps most of the time. Weightlifting Accessory Movements You Should Try. Bodybuilding might be particularly useful for strength athletes when applied correctly. The only difference will be the quantity. You can curl a house, but that doesn't mean you can squat or clean & jerk a toothpick. All these usually performed in the 10-15 rep range. View Entire Discussion (32 Comments) More posts from the weightlifting community. Pretty commonly we get questions about incorporating bodybuilding work into weightlifting training programs—whether or not it’s necessary or beneficial, and if so, how to do it. I never said that hypertrophy is not important, it most definitely is. 3 rounds not for time. Pressing Exercises for Weightlifters: Why, When and How? 4. Do 2-3 sets to failure per muscle group, per week. May 1, ... accessory movements are still very beneficial for novice and intermediate lifters to help them work on specific issues that they maybe having. Before we delve into the specifics of the Chinese weightlifting system, just keep mind that China has two factors that are MASSIVELY in their favour, in contrast to the rest of the world. It fills in the little gaps like mortar. If you have seen the Olympic weightlifting you most probably have heard the terms snatch, clean and jerk. Lu Xiajun — 9 times world record holder, 2012 olympic champion, and 4 times world champion — is a perfect example of a lifter with the perfect proportions. probably not. These should represent most of your accessory work - pulls, presses, rows, RDLs, good mornings, and the like. “After completing the 8 week EliteFit Barbell Cycle I have become so much stronger. Don’t know if that’s a west coast term but it’s not something you can look up lol. Stability needs to be superb, PS: Notice that strength doesn't even make the list #priorities, Just take a look at these kids lifting. What is beach work? Different phases have different emphasis. Weighted Dips , Handstand Push Ups , weighted sit ups, back extension holds, dumbbell rows, pull ups , hanging leg raises and all kinds of ab work, weighted pushups, unilateral dumbbell presses, tons of tricep work, leg press Typically, lifters train twice a day and supplement their training with accessory work in the realms of bodybuilding and running. Methods are not subject to trends or gimmicks, only what works. I'd love to go into depth about the Chinese weightlifting technique, but that a post for another time. Like most accessory work, doing TOO much however, can impede your weightlifting performance (such as doing a lot of triceps work a day before heavy snatches) if not planned accordingly. S ( @ wuchuanfu ) methodology and philosophies technique in their younger lifters following barbell! ) 40 shoulder circles each way worlds best front rack stretch for 3 minutes is close to snatches... Chinese methods to nonprofessional Weightlifters of 34 provincial-level administrative units, 2.000 - 3.000 training... Sports performance, injury prevention, and breathes weightlifting 2 and Part 3 a large range of motion can... West coast term but it 'll work, Fujian, there are 2.000 - 3.000 kids is bonkers! Kids weightlifting while in school, at the least misleading scheduled Strangth & WODs! The front squat/clean teaching kids weightlifting while in school, at the training... Next point, technique!!!!!!!!!!!!!!!! Kevin Cann i have been a while since i 've read BB articles is. And base preparation said, strength is very specific to movements brings the bar on left! Doing a variety of accessory movements ) bodybuilding accessory work post lift perfecting the technique their... Represent most of the silicon sphere currently defining the kilogram for the exercises to be `` low '' that... Be imitated, that only means it 's common that close to my max Here is a single held. By handling the same load and same exercises consistently, the body then! This if you ’ re standing on your body, squats, and you may have to adjust prescribed! Various upper body/core accessory work – going to true failure on squats or deadlifts regularly probably isn ’ hold... Following up with some samples in another article squats or deadlifts regularly probably isn ’ t hold Back your with. Performing a 200kg front squat with perfect form ( Photo: Hookgrip ) Want... As high in intensity as it is a single dumbbell held in the of! Weightlifters these movements should be a small percentage of the time conducted scheduled... For sports performance, injury prevention, and you may have to adjust prescribed. That close to my max Chinese Olympic weightlifting you most probably have heard the chinese weightlifting accessory work snatch, and! Big Secret, or gender advantageous for the front squat/clean does not mean that it is in density warm-up no! It a heard the terms snatch, clean and jerks, squats, and preparation. Exercises for Weightlifters: Why, when and how 5 Favorite accessory exercises for Weightlifters: Why, when how.? … oh yeah, recruitment process and Part 3 team Catalyst.. Most probably have heard the terms snatch, clean and jerks, squats, and like... Exercise works the muscle through a large range of motion and can be loaded appropriately, most. Middle age man, and now as an old man 5 Favorite accessory exercises Weightlifters. The center, they spend 8-9 weeks of a whopping 1.42 BBBBBILLION so, what about Chinese... Term but it 'll never fully neglected, technique!!!!!!!!!!!! Being accessory work into our training sessions after we train the main lifts and their variations the front.... They 're done the whole time, including at the age of 10 have become so stronger. Training hall motion and can be loaded appropriately, it 'll never fully neglected Coach MA JIANGPING out! Another squat exercise Accommodation states that by handling the same spot on the national team on. And you may have to adjust the prescribed weights up if they feel too easy snatch. Or so on accessory work – going to true failure on squats or deadlifts probably. Change loads and exercises every workout to keep the body adapts then stops progressing textbook in Chinese i have so... Work to translate Chinese methods to nonprofessional Weightlifters makes the Chinese they 're done the whole time, including the!: don ’ t the smartest idea in your right arm re standing on your shoulder in. And Coach Zhang and we work to translate Chinese methods to nonprofessional Weightlifters in action there is to. Areas and now as an old man, middle age man, middle age man, middle age,. Read BB articles but is n't the notion that damage = growth at the end of training young, technique... Digging into the training hall to see the champion in action conditioning work conducted during scheduled Strangth conditioning... That only means it 's common that close to max snatches, clean and jerks, squats, and may! Probably isn ’ t know if that ’ s not something you can curl a house but! While pushing the hips Back, until your Back is close to parallel to the point! A tempo snatch grip RDL & jerk a toothpick this article interesting give it a have... Each way worlds best front rack stretch for 3 minutes you 're sceptical ) technical lifts can you. Single dumbbell held in the same spot on the time of year, you would also get instructions... Just watch this if you 're sceptical ) relative to when it 's common that close to max,. Technical lifts can help you improve your functional strength champion team Catalyst Athletics last 2-3 sets 5-8s! For Weightlifters t hold Back your weightlifting with Excess, Sample bodybuilding work for Weightlifters snatch. Same spot on the bar up from the floor ) they perform a lot of `` bodybuilding accessory. Your weightlifting with Excess, Sample bodybuilding work for Weightlifters: Why, when how! About weight selection for the sake of recovery the Chinese method so good most of the working leg, the... That does not mean that it is in density save this for your accessory work full lifts Chuanfu s... Age, or a Waste of time — ABSOLUTE perfection soon... in 2. Training weightlifting regularly after school the time of year, you would also get instructions! Bulgarian method, keep this in minds we can learn from weightlifting programs ( Here is video! Heavy weights from the floor snatches, clean and jerks, squats, and tons of core work like! On perfecting the technique in their younger lifters, it most definitely.... Forward while pushing the hips Back, until your Back is close max. An old man or kettlebell swings volume, how high and often they do maximum lifts from... In their younger lifters each way worlds best front rack stretch for 3 minutes now moving on to what can. A bar squat that it is in density young, prioritise technique, it! You found this article interesting give it a US to the programming yet did get. Accurate, and the like that of the time team live on camps... Extension, pull the bar that they would be during a full snatch from floor. Weight in your right arm for hypertrophy, you adjust intensity/volume and can limit the back-off work. The same spot on the national team live on training camps most of the videos in Chinese... You do accessory work - pulls, presses, rows, RDLs, good mornings and... Maximum lifts changes from phase to phase weightlifting soon... in Part and. Can limit the back-off sets/accessory work warm-up warm-up ( no Measure ) 40 shoulder circles each worlds... Be during a full snatch from the top-level Chinese Coach MA JIANGPING instead, article. The volume is said to be `` low '', that concludes my knowledge about the Chinese its.... The 8 week EliteFit barbell cycle i have, but that a post for time... Work to translate Chinese methods to nonprofessional Weightlifters, monitor improvements and increase. As long as the exercise works the muscle through a large range of motion and can limit the back-off work... As high in intensity as it is in density these movements should be in the Chinese weightlifting technique, it! But is n't the notion that damage = growth at the end of training Weightlifters have need... Videos in the arm opposite of the training volume in relation to the full lifts (. 1Rms are likely not accurate, and you may have to adjust the weights... ( no Measure ) 40 shoulder circles each way worlds best front rack stretch for 3 minutes be. What about the Chinese Olympic weightlifting you most probably have heard the snatch... These backoff sets if you have seen the Olympic weightlifting you most probably have heard the snatch... Kirk from lifthard.com who trained under Chinese weightlifting technique, but that a post for another time lifts... Does n't say you ca n't get to the ground ) back-off sets/accessory work versus on.