Meanwhile in China … Well not quite. This is from the Ma Strength Chinese Weightlifting camp.
Attendees got a chance to ask Liao Hui, Zhong Guoxun & Coach Yu Jie a couple of questions.
Update: Part 3 added below
In Part 1 Liao Hui and his Coach didn’t say much. I will update this post with the other parts over time.
Notes:
Liao goes home once a year (from training camp).
Q: how many times Snatch & Clean & Jerk per week?
A: 2 times. I assume this is the recommendation for the camp attendees, and not for pros like Liao. Lots of assistance exercises (Pulls, Presses etc)
Q: How many times go for maximum lifts?
A: Once a week
Q: How many times train the squat per week (if you don’t train multiple times per day)?
A: 2 times for most, some people need 3
Q: How do they select the workout movements? Do athletes chose themselves?
A: according to their individual differences.
Q: Liao Huis’ maximum lifts in training?
- Snatch: 170kg
- Clean & jerk: 210kg
- Front Squat: 255kg
- Back Squat: 280kg
Q: Who makes the decision whether to Split -/ Squat Jerk / Power Jerk?
A: Athletes decide.
Q: Who controls diet?
A: Athletes. Coach reminds them to eat quality food and not too much.
Q: What about Clean to Front Squat Ratios?
A: Depends on technique. Example 200kg Front Squat will have about 30kg difference to the Clean. Which would be around 85% in this case.
Part 2
Q: How many times a week would they use straps for Snatches?
A: Depends, some need it some don’t…
Q: Difference in building phase vs Competition preparation?
A: Different for everybody, depending on age.
Q: Do you program differently for females?
A: Different, because of menstrual cycle.
Example: Men can do heavy training for 2 weeks, women can do 3 weeks. But for women the recovery period will be longer (1 week to 10 days). Men can train heavy for 2 weeks, but they recover faster (“maybe 3 days” was the example).
Intensity for men is always high and they will fatigue faster. Women can do more sets. For example “Snatch can take up the whole afternoon, 2 hours”.
Exercises are similar for men & women. Intensity and volume differs.
Q: If they train heavy for 2 weeks, do they then have 3 days off or 2 days very light?
A: [I had trouble understanding this]
Example: Recently coach was concerned about recovers. After 2 heavy they had one week light. They usually max out on Friday (in Snatch and Clean & Jerk). Then on Saturday do a heavy Squat.
Q: Usually they start athletes out pretty young, what’s the oldest age for a world level athlete they had?
A: [He does not seem to answer the question] It usually takes 4-6 years for women, 6-8 years for men to reach world level. Heavier classes take longer
Q: They usually Squat twice a week and on Saturday close to maxing?
A: Usually Tuesday and Saturday they Squat. Can be Front Squat on Tue and Back Squat on Sat. Both Sessions maxing out, very heavy.
After Max out they reduce weight by 20kg and do 5 sets of 5 or 3 sets of 5
Part 3
Q: Do the athletes perform conditioning / running?
A: They do lots of track & field, especially sprints, jumps or even longer distance runs as foundational training (GPP).
Q: Recovery methods?
A: Massage, stretching , sauna, contrast baths.
Q: Lu Xiaojun’s best lifts?
A: 178kg Snatch, 210kg Clean & Jerk according to Yu Jie. There were earlier reports from Coach Hao that he did 180 + 220 in training (via).
Q: Do they do heavy Jerk Supports (Jerk Dips) as a regular exercise?
A: They usually do that after Squats / Front Squats.
Q: Relative to Squats are Pulls performed more frequently?
A: They are done every training.
Part 4
Q: How long is the accreditation process to become a coach?
A: [can’t understand the first part] Bring home medlas. Must have graduated from university with a good degree and have to pass a test.
Some are retired lifters, who after their career, take the test, get a degree and then apply for the position.
Q: Why do the Chinese pull so heavy?
A: They do light pulls also, but usually they go heavy. Focus is still on perfect technique.
Q: Do they do anything special for mental preparation?
A: Psychological training is always a topic, in each training session. Coach reminds athlete to remain calm and never worry, keep confidence up.
Q: Athletes get pay raises when they win medals, how are coaches compensated?
A: Coach and athlete get equal compensation. If a coach has more athletes that medal, he gets compensated more.
Q: Squatting speed?
A: They usually squat down slowly, stable balanced. No dive bombing. They do use the stretch reflex for the rebound though.
Just to clarify when he says clean & jerk and snatch 2 times per week, is that both on the same day or do they have their own separate days then they max out with both one day? I also think i may have confused myself. lol. Ive seen some programs of theirs and they usually will train snatch by it self 2x a week 2x a day and the same with CnJ then max them both or just one out one day a week.
Jay, snatches are often done in separate sessions from CJ. Each is often done twice a week in separate sessions but they do variants of the full lift (i.e. hang snatch above the knee, power snatch, power clean, etc. for doubles or triples) to correct technique and specific weaknesses in the competition lifts. They have 1 day where they do both full lifts together in the same session and they usually max out that day using singles. The rest of their sessions consist of strength work.
thank you my good sir, that was my hunch from what i had seen.
I believe Zhang Guozheng is one of the oldest. He won the 2004 Olympics at age 30 however Lu Xiaojun is already 30 and will be 31-32 by the time Rio comes along, so he will take that title if he wins. The oldest Ive heard of someone starting and being successful was Wang Huan Bin. He started at age 20, became a professional at age 23, and won the World Cup in 1977 (I believe).
Excellent videos, sir.
I have trouble believing that Lu Xiaojun’s best lifts are 178 and 210. I know Yu Jie is his coach, but it doesn’t seem likely to me that his best snatch ever is only 1 kilo over his WR and his best clean and jerk is the same as Liao Hui’s.
Agreed. in this Chinese Experience post it was mentioned that his best is around 180/220
http://www.pendlayforum.com/showpost.php?p=94105&postcount=75
https://allthingsgym.com/chinese-weightlifting-experience/
I had trouble believing it when I asked. I think if Lu was there and answered the question himself like Liao did the answer may be different.
hey, question, i can only manage to workout once a day, i try to do 5-6 days a week, what should my diet be like, it seems this is the most difficult thing to find, if u can be as specific as possible that would really help, workouts include oly lifting and then powerlifting/bodybuilding as accessory, workouts last about 2-3 hrs, im getting stronger but i want a good physique (six pack, veins popping, more definition in my muscles lol) any helpful responses, no matter how minor, is most appreciated, thank you!!