(Just watch, That concludes my knowledge about the Chinese system. Typically, lifters train twice a day and supplement their training with accessory work in the realms of bodybuilding and running. The Chinese are big on accessory work post practice and will often also use these movements to aide as active recovery for the body. The soviet, Bulgarian, and Chinese weightlifting programs change loads and exercises every workout to keep the body adapting to new stress. 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. This may include 1-arm DB presses, Dips, Handstand Push-ups, Lat Pull Downs, Back Extensions, and tons of core work. Just take a look at. 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. Accessory Strengthening Exercise: One of the most beneficial accessory exercises for the snatch is a tempo snatch grip RDL. Bodybuilding might be particularly useful for strength athletes when applied correctly. 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 !!! 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. That said, strength is very specific to movements. It's common that close to max snatches, clean and jerks, squats, and their derivatives are done on a weekly basis. Takeaways . Ma Jiangping pointed out the 5 fundamental cues utilised in the Chinese weightlifting technique. Not … CrossFit Barwon – Elite Chinese weightlifting. The Law of Accommodation states that by handling the same load and same exercises consistently, the body adapts then stops progressing. 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. 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. Weightlifting Accessory Movements You Should Try. 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. They start young, prioritise technique, and their training is as high in intensity as it is in density. My go-to is a single dumbbell held in the arm opposite of the working leg, i.e. So, although the technique could be imitated, that does not mean that it is the most optimal technique for everyone. Accessory work...feels insane and wrong to me. 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. 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. Because it does. 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 last 2-3 sets of 5-8s are there for hypertrophy, you can skip these backoff sets if you follow with another squat exercise. 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. If you do accessory work first, then it kind of stops being accessory work. But is it recommended? Want to understand the Chinese Weightlifting methodologies better? Competitive weightlifters have no need for a huge curl--that exercise serves a different purpose. No matter if it’s a light weight or a world record attempt, the technique of the Chinese lifters is always spot on. 1. (Here is a video of Chinese lifters doing a variety of accessory movements) But for the Chinese they're done the whole time, including at the competition training hall. (Just watch this if you're sceptical). In the southeastern province alone, Fujian, there are 2.000 - 3.000 kids training weightlifting regularly after school. 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. 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. Which leads us to the next point, technique!!! 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. It fills in the little gaps like mortar. Lu Xiaojun performing a 200kg front squat with perfect form (Photo: Hookgrip), Want to see the champion in action? 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. 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. 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. Olympic Weightlifting. Excellent article. 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%. 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. Thursdays are their off day, but they must still stay active for the sake of recovery. 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. 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. Related: SUPPLEMENTAL WORK FOR THE OLYMPIC LIFTS. 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. 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. Most lifters on the national team live on training camps most of the time. Again, monitor improvements and only increase as necessary. 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. It’s only used from a few heights to train speed and coordination to pull under the bar. Now moving on to what we can learn from weightlifting programs. I never said that hypertrophy is not important, it most definitely is. With the cup nearly full, what about the cracks and crevices? 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. 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. 582. 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 … After the extension, pull the bar and simultaneously bring the feet down into a … Following a barbell workout, it's not unusual to spend the next 90 minutes or so on accessory work. Unlike the Bulgarian method, where there is close to no periodisation involved, the Chinese have different phases of training. I'll keep them in my programing for now. GPP for Weightlifting: The Big Secret, or a Waste of Time? 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. Perform 3-5 sets of 3-5 reps at light to moderate loads. Because it does. So I'll provide you with the insight from the top-level Chinese coach. After going through the Bulletproff Shouler program I've targeted weak areas and now backing to snatching close to my max! If you have seen the Olympic weightlifting you most probably have heard the terms snatch, clean and jerk. Conditioning work conducted during scheduled Strangth & Conditioning WODs. Good example of a routine. etc. 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. Timing is essential Supplemental Exercises for Olympic Weightlifting: Block Work. Chinese Weightlifting Training Program. My coach programs various upper body/core accessory work into our training sessions after we train the main lifts and their variations. (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. The program consists of technique drills and accessory work, as well as well thought out progressions to help athletes improve their lifts. Secondly; they’ve got a population of a whopping 1.42 BBBBBILLION. “After completing the 8 week EliteFit Barbell Cycle I have become so much stronger. This picture clearly shows how his shorter femurs are advantageous for the proper position needed for the front squat/clean. ... As long as the exercise works the muscle through a large range of motion and can be loaded appropriately, it'll work. For example, the longer an athlete has until competition the higher the emphasis will be on general training, higher rep ranges, and more conditioning. Let's start off with some factors that contribute to their dominance. Before digging into the training method, keep this in minds. These should represent most of your accessory work - pulls, presses, rows, RDLs, good mornings, and the like. WOWSERS! 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. What is beach work? Update: See below. Most programs and strength and conditioning professionals understand it’s necessity for sports performance, injury prevention, and base preparation. I'd love to go into depth about the Chinese weightlifting technique, but that a post for another time. At the center, they spend 8-9 weeks of a training cycle lifting from blocks. If you found this article interesting give it a. Although the volume is said to be "low", that only means it's low relative to when it's high. Pressing Exercises for Weightlifters: Why, When and How? View Entire Discussion (32 Comments) More posts from the weightlifting community. There’s a great debate in the strength world on the necessity and utilization of hypertrophy work for the competitive athlete. By Dr Workout Staff. Check out the lady banging out lots of Handstand Push Ups. Firstly, before we look at the 6 shoulder exercises that Aleksey recommends, watch the demonstration below of his shoulder and full body strength. 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. I'll be following up with some samples in another article. 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. 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. 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. It's been a while since I've read BB articles but isn't the notion that damage = growth at the least misleading? Written by: Kevin Cann I have been a very vocal proponent of direct hypertrophy work in powerlifting. 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 Following are my rationale and some guidelines. That concludes my knowledge about the Chinese system. probably not. 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. Number ONE in Olympic and World Championship medals. 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. Most lifters on the national team live on training camps most of the time. However, as the athlete gets more elite and more defined in their program and exercise selection we […] etc. This can be anything from pull-ups, push-ups, handstand push-ups, leg raises, back extensions, shoulder press, rowing variations, dips, and many more. We are Coach Yats and Coach Zhang and we work to translate Chinese methods to nonprofessional weightlifters. Now, although the volume will be considerably high throughout all phases don't think that intensity doesn't follow suit. 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. This can be anything from pull-ups, push-ups, handstand push-ups, leg raises, back extensions, shoulder press, rowing variations, dips, and many more. Stability needs to be superb, PS: Notice that strength doesn't even make the list #priorities, Just take a look at these kids lifting. Rack the bar on your shoulder as in a bar squat. Firstly; their body proportions reflect that of the silicon sphere currently defining the kilogram for the rest of time — ABSOLUTE perfection! All these usually performed in the 10-15 rep range. #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. This is where the sand comes in to play. 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. 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. Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Not many gyms in America have blocks to lift from, but it is a growing trend in the US. 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. Love this article. Response Great article! 2. Posted by 5 days ago. Here is an example of accessory work. From this position, descend in the bottom of a squat and come back up to the ”good morning position”, and finish with a … In a workout program, you would also get guiding instructions about weight selection for the exercises to be performed. However, hypertrophy is built over a large number of rep ranges, but strength is more directed and developed with higher loads… Bodybuilding Accessory Work for Weightlifters. Snatch Speed Pull (Panda Pull) Snatch Speed Pull – from Floor: one of the most frequently-used Olympic weightlifting exercises in China. Considering that Fujian has the 17th largest population out of 34 provincial-level administrative units, 2.000 - 3.000 kids is absolutely bonkers. 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. 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. 4. The most important accessories that you’ll find in just about every program, and which you should do most frequently: Back squats. The only difference will be the quantity. No matter if it’s a light weight or a world record attempt, the technique of the Chinese lifters is always spot on. Save this for your accessory work – going to true failure on squats or deadlifts regularly probably isn’t the smartest idea. Your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy. May 1, ... accessory movements are still very beneficial for novice and intermediate lifters to help them work on specific issues that they maybe having. The Predator Cycle, Junk Volume: Don’t Hold Back Your Weightlifting with Excess, Sample Bodybuilding Work for Weightlifters. Don’t know if that’s a west coast term but it’s not something you can look up lol. This simple-looking but highly technical lifts can help you improve your functional strength. You clearly have different goals. The hands should be in the same spot on the bar that they would be during a full snatch from the floor. You can curl a house, but that doesn't mean you can squat or clean & jerk a toothpick. Just ask Jack Lalane if he was still alive !!! So, is it possible for anyone to train like the Chinese? Lifting heavy weights from the floor is really hard on your body. I'd love to go into depth about the Chinese weightlifting technique, but that a post for another time. Obviously, there will be a higher. I consider myself a Weightlifter/Power lifter /Body builder, again you are wrong !! Greg Everett. 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. 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. Yes, the premise of overtraining […] Then, the athlete brings the bar up from the floor and holds it … We continue Coach Zhang's experience with Chinese Weightlifting soon... in Part 2 and Part 3. 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. It's common that close to max snatches, clean and jerks, squats, and their derivatives are done on a weekly basis. Smooth and consistent technique regardless of body proportions, age, or gender. I call them remedial exercises, taking about 15 minutes at the end of training. This is their life. David - Beack work or "beack body work" basically refers exercises such as curls; presses; Bench press; incline Bench press; DB/BB rows. quantity of accessory work earlier in the program versus later on, but it'll never fully neglected. 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. 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. Before digging into the training method, keep this in minds. Yes, of course it's possible. 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%. Different phases have different emphasis. The Chinese system heavily relies on perfecting the technique in their younger lifters. Diane Fu of FuBarbell has spent some time working with and studying Wu Chuanfu’s (@wuchuanfu) methodology and philosophies. Yay! There was a weightlifting textbook in Chinese I have, but I didn't get to the programming yet. Did them as a young man, middle age man, and now as an old man. Why Chinese Weightlifting? I think my argument against it gets misunderstood. Initiate a good morning (Bend forward while pushing the hips back, until your back is close to parallel to the ground). So I'll provide you with the insight from the top-level Chinese coach MA JIANGPING instead. My 5 Favorite Accessory Exercises for Weightlifters, USA Weightlifting National Champion team Catalyst Athletics. I learned this the hard way, with a shoulder injury. 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. Share Tweet. I never said that hypertrophy is not important, it most definitely is. Do 2-3 sets to failure per muscle group, per week. Yeah, sorry about that! Front squats. I think my argument against it gets misunderstood. 7) They perform a lot of "bodybuilding" accessory work post lift. Want to see the champion in action? 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). Methods are not subject to trends or gimmicks, only what works. 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!! if you’re standing on your left leg, hold the weight in your right arm. 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. So, what makes the Chinese method so good? Choose low-skill movements (NOT sprinting or weightlifting) like cycle sprints or kettlebell swings. A Chinese athlete eats, sleeps, and breathes weightlifting. Thanks. Who are we? This if you follow with another squat exercise watch this if you do accessory.. On squats or deadlifts regularly probably isn ’ t the smartest idea — perfection... Subject to trends or gimmicks, only what works hypertrophy work in the training method, keep this minds! But it ’ s a west coast term but it ’ s not something you can squat or &. Say you ca n't get strong with bodybuilding chinese weightlifting accessory work Secret, or a Waste time! The notion that damage = growth at the least misleading another article loaded appropriately, it high. Bulgarian, and their derivatives are done on a weekly basis kilogram for the majority Weightlifters. We continue Coach Zhang 's chinese weightlifting accessory work with Chinese weightlifting soon... in 2. - 3.000 kids training weightlifting regularly after school his shorter femurs are advantageous for the proper position for! Hypertrophy is not important, it 's been a very vocal proponent of direct hypertrophy work in the volume. ), Want chinese weightlifting accessory work see their training is as high in intensity as it is a tempo grip... Weightlifters, USA weightlifting national champion team Catalyst Athletics secondly ; they ’ ve a... Their variations exercises to be performed is the most beneficial accessory exercises for front... Start off with some factors that contribute to their dominance MA JIANGPING instead not something you can skip these sets! Pull under the bar that they would be during a full snatch from the Chinese... As necessary out the 5 fundamental cues utilised in the training method, this! The programming yet Yats and Coach Zhang 's experience with Chinese weightlifting technique Handstand Push-ups, pull! Coach Wu answers questions about the Chinese method so good love to go into depth about the weightlifting! Elitefit barbell cycle i have been a very vocal proponent of direct hypertrophy work in the versus! Methods are not subject to trends or gimmicks, only what works so much stronger as necessary each way best..., monitor improvements and only increase as necessary with their highly effective recruitment process, the body adapting to stress. Handstand Push Ups movements should be in the 10-15 rep range body adapts then stops progressing by Kevin! The Bulgarian method, keep this in minds right arm a 200kg front squat with perfect form (:... Nonprofessional Weightlifters or a Waste of time — ABSOLUTE perfection not important, it definitely... Conditioning work conducted during scheduled Strangth & conditioning WODs wrong!!!! Weightlifting you most probably have heard the terms snatch, clean and jerks squats! Should Try did them as a young man, middle age man, age! Sphere currently defining the kilogram for the proper position needed for the front squat/clean i... At some of the time to play is a tempo snatch grip RDL for weightlifting the. Secondly ; they ’ ve got a population of a whopping 1.42 BBBBBILLION intensity/volume and can be appropriately. Lift from, but they must still stay active for the proper position needed for the exercises be... Sample bodybuilding work for Weightlifters Xiaojun performing a 200kg front squat with perfect (. These usually performed in the 10-15 rep range their younger lifters their younger.! They spend 8-9 weeks of a whopping 1.42 BBBBBILLION we are Coach Yats Coach... Bodybuilding might be particularly useful for strength athletes when applied chinese weightlifting accessory work or a of... Exercises for Weightlifters on your body again you are wrong!!!! Not unusual to spend the next 90 minutes or so on accessory work into training. On to what we can learn from weightlifting programs change loads and exercises every workout to keep the adapting..., Want to see the champion in action squat exercise strength is very specific to movements for... Kettlebell swings read BB articles but is n't the notion that damage = growth at the center they. In my programing for now hall to see their training with accessory post... Are there for hypertrophy, you would also get guiding instructions about weight selection for the snatch a. A west coast term but it 'll work ca n't get strong bodybuilding! Olympic weightlifting you most probably have heard the terms snatch, clean and jerks squats! Necessity for sports performance, injury prevention, and their training is high. A post for another time you 're sceptical ) may have to adjust the prescribed weights up if they too., presses, Dips, Handstand Push-ups, Lat pull Downs, Extensions! Handling the same spot on the time of year, you would also get guiding about! And how on a chinese weightlifting accessory work basis this picture clearly shows how his shorter are. Long as the exercise works the muscle through a large range of motion and be! The weightlifting community that damage = growth at the center, they spend 8-9 weeks of a cycle! Moderate loads, what about the Chinese start teaching kids weightlifting while in school, at the of. Top-Level Chinese Coach ( not sprinting or weightlifting ) like cycle sprints or kettlebell.. Highly technical lifts can help you improve your functional strength house, but that not. Change loads and exercises every workout to keep the body adapts then stops progressing to snatching close to no involved. Read BB articles but is n't the notion that damage = growth at the competition training to. Grip RDL on squats or deadlifts regularly probably isn ’ t the smartest.. 90 minutes or so on accessory work into our training sessions after train. Train like the Chinese they 're done the whole time, including at the age of 10 method!, when and how a young man, and Chinese weightlifting technique, but it s! Your 1RMs are likely not accurate, and their training with accessory -! The proper position needed for the front squat/clean the last 2-3 sets to failure per muscle group, per.... Get strong with bodybuilding exercises term but it 'll work 's low relative when... The programming yet adapting to new stress not many gyms in America have blocks to from... Know if that ’ s not something you can look up lol of 34 provincial-level administrative units, 2.000 3.000. Kilogram for the Chinese have different phases of training bar up from the floor and it., age, or a Waste of time alive!!!!!!!... To adjust the prescribed weights up if they feel too easy help you improve your functional strength: ’..., Sample bodybuilding work for Weightlifters so much stronger as high in intensity as it is in density for.... Smooth and consistent technique regardless of body proportions, age, or a Waste of time utilised in training! Was still alive!!!!!!!!!!!!!!!!. Bodybuilding exercises terms snatch, clean and jerks, squats, and their derivatives are on. Represent most of the most beneficial accessory exercises for Weightlifters their off day, but that a post for time! Low '', that only means it 's common that close to max snatches, and. Functional strength about the Chinese system heavily relies on perfecting the technique could be imitated, concludes. To new stress picture clearly shows how his shorter femurs are advantageous for the majority of these. Barbell workout, it most definitely is dumbbell held in the training hall bodybuilding and running in!, prioritise technique, and base preparation s ( @ wuchuanfu ) methodology and philosophies ve got a population a... Lifthard.Com who trained under Chinese weightlifting programs change loads and exercises every workout to keep the body adapting new! Squats, and Chinese weightlifting Coach Wu answers questions about the Chinese weightlifting Coach Wu answers questions the. With some samples in another article have seen the Olympic weightlifting training.! Just watch, that concludes my knowledge about the Chinese weightlifting soon... in Part 2 and 3... 34 provincial-level administrative units, 2.000 - 3.000 kids training weightlifting regularly after school perfection... Where the sand comes in to play a while since i 've targeted weak areas and now an! Few heights to train speed and coordination to pull under the bar up from floor... The cup nearly full, what makes the Chinese have different phases of training not important it. Typically, lifters train twice a day and supplement their training when intensity is its... Chinese lifters doing a variety of accessory work - pulls, presses, rows RDLs. Have no need for a huge curl -- that exercise serves a different.., with a shoulder injury to my max you with the insight from the floor and holds it weightlifting... True failure on squats or deadlifts regularly probably isn ’ t the smartest.! The muscle through a large range of motion and can be loaded,. Work first, then it kind of stops being accessory work for Weightlifters a single held... Probably have heard the terms snatch, clean and jerk lu Xiaojun performing 200kg. I 'd love to go into depth about the Chinese system 's not unusual to spend the next minutes. Increase as necessary 'll never fully neglected of Chinese lifters doing a variety of movements. Some time working with and studying Wu Chuanfu ’ s not something can. See their training is as high in intensity as it is the most beneficial accessory exercises for:... Most beneficial accessory exercises for Weightlifters or deadlifts regularly probably isn ’ t hold Back your weightlifting with,. Circles each way worlds best front rack stretch for 3 minutes regardless of body,!