Chinese Weightlifting Training Template

Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting.

• 1RM squat once a week.  It takes too much to keep going to 1RM’s and it cuts your capacity for more work.
• The stronger you are, less time should be spent on strength. More time must be spent USING that strength and power.
• 90% of the training population won’t achieve the point above so stop worrying about it.
• use reps to determine weights
• Mix your rep ranges, but never stray too far off the 1RM. This is weightlifting, not crossfit or bodybuilding.
• Always do unilateral movements after training, like 1 minute of walking lunges or some lateral raises.

Monday
Snatch to 1RM (3×3)
CNJ to 1RM (3×2)
Back Squats (5-7 x 3-5)
Clean Pulls (5 x 3)
Behind neck push press (5 x 2-5)

Tuesday
Snatch to 1RM (5-8 x 2-3) – Overhead squat after completion of each rep)
Snatch Balance (5-8 x 1-3)
Snatch Pulls (5-6 x 2-3)
Block High Snatch Pulls with Rebend (6-8 x 2-3)

Wednesday
Clean + FS + Jerk 1RM (5-8 x 2)
Front Squats (5-8 x 1 -3)
Clean Pulls (5-6 x 3)
Behind Neck Push Jerk (8 x 1)
Push Press (5 x 3 )

Thursday
Back Squats to 1RM (6-8 x 2-5)
Snatch 85-90% (2-3 x1)
Clean and Jerk 85-90% (2-3 x1)
Strict Press (5 x 3-5)

Friday
Snatch to 1RM (3 x 1)
CNJ to 1RM (3 x 1)
Snatch Pulls (5 x 3)
Block snatch high pull with rebend (5 x 2-3)
Jerk Drives (8×3) – About the same weight as your max 1RM back squats

Saturday
Front Squats to 1RM (5-6 x 1-3)
Platform Clean Deadlifts (5-6 x 1-3)
Snatch Balance (5-6 x 1-3)
Push Jerk (5×1-3)