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%. 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. Love this article. Why Chinese Weightlifting? Initiate a good morning (Bend forward while pushing the hips back, until your back is close to parallel to the ground). 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. The Chinese system heavily relies on perfecting the technique in their younger lifters. Do 2-3 sets to failure per muscle group, per week. 3 rounds not for time. Yes, of course it's possible. 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. Want to understand the Chinese Weightlifting methodologies better? I learned this the hard way, with a shoulder injury. 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. That concludes my knowledge about the Chinese system. 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 … Firstly, before we look at the 6 shoulder exercises that Aleksey recommends, watch the demonstration below of his shoulder and full body strength. However, as the athlete gets more elite and more defined in their program and exercise selection we […] Following are my rationale and some guidelines. Excellent article. Check out the lady banging out lots of Handstand Push Ups. 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. Bodybuilding might be particularly useful for strength athletes when applied correctly. 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. Just take a look at. 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. 1. Unlike the Bulgarian method, where there is close to no periodisation involved, the Chinese have different phases of training. 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. Share Tweet. My coach programs various upper body/core accessory work into our training sessions after we train the main lifts and their variations. 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. 4. Again, monitor improvements and only increase as necessary. 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. 582. 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. The Law of Accommodation states that by handling the same load and same exercises consistently, the body adapts then stops progressing. Now moving on to what we can learn from weightlifting programs. 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. May 1, ... accessory movements are still very beneficial for novice and intermediate lifters to help them work on specific issues that they maybe having. I'll keep them in my programing for now. 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). Pressing Exercises for Weightlifters: Why, When and How? It fills in the little gaps like mortar. etc. 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. Related: SUPPLEMENTAL WORK FOR THE OLYMPIC LIFTS. It's common that close to max snatches, clean and jerks, squats, and their derivatives are done on a weekly basis. I never said that hypertrophy is not important, it most definitely is. 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. But again, like with volume, how high and often they do maximum lifts changes from phase to phase. probably not. This is their life. 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. What is beach work? Yeah, sorry about that! Front squats. 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. The Predator Cycle, Junk Volume: Don’t Hold Back Your Weightlifting with Excess, Sample Bodybuilding Work for Weightlifters. If you found this article interesting give it a. Save this for your accessory work – going to true failure on squats or deadlifts regularly probably isn’t the smartest idea. 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. They start young, prioritise technique, and their training is as high in intensity as it is in density. For example, the longer an athlete has until competition the higher the emphasis will be on general training, higher rep ranges, and more conditioning. Take a look at some of the videos in the training hall to see their training when intensity is at its highest. (Here is a video of Chinese lifters doing a variety of accessory movements) Secondly; they’ve got a population of a whopping 1.42 BBBBBILLION. All these usually performed in the 10-15 rep range. I think my argument against it gets misunderstood. This can be anything from pull-ups, push-ups, handstand push-ups, leg raises, back extensions, shoulder press, rowing variations, dips, and many more. This picture clearly shows how his shorter femurs are advantageous for the proper position needed for the front squat/clean. Snatch Speed Pull (Panda Pull) Snatch Speed Pull – from Floor: one of the most frequently-used Olympic weightlifting exercises in China. If you do accessory work first, then it kind of stops being accessory work. 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 !!! This simple-looking but highly technical lifts can help you improve your functional strength. Choose low-skill movements (NOT sprinting or weightlifting) like cycle sprints or kettlebell swings. After the extension, pull the bar and simultaneously bring the feet down into a … 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. So, although the technique could be imitated, that does not mean that it is the most optimal technique for everyone. Because it does. Competitive weightlifters have no need for a huge curl--that exercise serves a different purpose. 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. 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. 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. The soviet, Bulgarian, and Chinese weightlifting programs change loads and exercises every workout to keep the body adapting to new stress. Lifting heavy weights from the floor is really hard on your body. Before digging into the training method, keep this in minds. Where to start?… oh yeah, recruitment process. 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. With the cup nearly full, what about the cracks and crevices? This may include 1-arm DB presses, Dips, Handstand Push-ups, Lat Pull Downs, Back Extensions, and tons of core work. 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. 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. Build leg strength and posture strength … There’s a great debate in the strength world on the necessity and utilization of hypertrophy work for the competitive athlete. 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. In the southeastern province alone, Fujian, there are 2.000 - 3.000 kids training weightlifting regularly after school. 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. 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. Following a barbell workout, it's not unusual to spend the next 90 minutes or so on accessory work. 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. etc. Update: See below. 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. Did them as a young man, middle age man, and now as an old man. 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. You clearly have different goals. It's been a while since I've read BB articles but isn't the notion that damage = growth at the least misleading? At the center, they spend 8-9 weeks of a training cycle lifting from blocks. Let's start off with some factors that contribute to their dominance. Conditioning work conducted during scheduled Strangth & Conditioning WODs. 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. Now, although the volume will be considerably high throughout all phases don't think that intensity doesn't follow suit. 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. The Chinese are big on accessory work post practice and will often also use these movements to aide as active recovery for the body. 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. BUT for the majority of weightlifters these movements should be a small percentage of the training volume in relation to the full lifts. CrossFit Barwon – Elite Chinese weightlifting. Build leg strength and lower body strength generally. Lu Xiaojun performing a 200kg front squat with perfect form (Photo: Hookgrip), Want to see the champion in action? Then, the athlete brings the bar up from the floor and holds it … However, hypertrophy is built over a large number of rep ranges, but strength is more directed and developed with higher loads… You can curl a house, but that doesn't mean you can squat or clean & jerk a toothpick. (Just watch, That concludes my knowledge about the Chinese system. Greg Everett. Accessory Strengthening Exercise: One of the most beneficial accessory exercises for the snatch is a tempo snatch grip RDL. Different phases have different emphasis. We continue Coach Zhang's experience with Chinese Weightlifting soon... in Part 2 and Part 3. Good example of a routine. GPP for Weightlifting: The Big Secret, or a Waste of Time? (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. 5. Yes, the premise of overtraining […] Bodybuilding Accessory Work for Weightlifters. 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. Because it does. Your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy. Olympic Weightlifting. Response 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 After going through the Bulletproff Shouler program I've targeted weak areas and now backing to snatching close to my max! 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. 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%. By Dr Workout Staff. 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. Number ONE in Olympic and World Championship medals. So, is it possible for anyone to train like the Chinese? I call them remedial exercises, taking about 15 minutes at the end of training. Perform 3-5 sets of 3-5 reps at light to moderate loads. 2. Before digging into the training method, keep this in minds. Supplemental Exercises for Olympic Weightlifting: Block Work. The hands should be in the same spot on the bar that they would be during a full snatch from the floor. 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. 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!! Rack the bar on your shoulder as in a bar squat. So, what makes the Chinese method so good? So I'll provide you with the insight from the top-level Chinese coach MA JIANGPING instead. The program consists of technique drills and accessory work, as well as well thought out progressions to help athletes improve their lifts. If you have seen the Olympic weightlifting you most probably have heard the terms snatch, clean and jerk. The most important accessories that you’ll find in just about every program, and which you should do most frequently: Back squats. David - Beack work or "beack body work" basically refers exercises such as curls; presses; Bench press; incline Bench press; DB/BB rows. WOWSERS! Most lifters on the national team live on training camps most of the time. 7) They perform a lot of "bodybuilding" accessory work post lift. In a workout program, you would also get guiding instructions about weight selection for the exercises to be performed. 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. if you’re standing on your left leg, hold the weight in your right arm. Thanks. 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. This can be anything from pull-ups, push-ups, handstand push-ups, leg raises, back extensions, shoulder press, rowing variations, dips, and many more. It's common that close to max snatches, clean and jerks, squats, and their derivatives are done on a weekly basis. Most programs and strength and conditioning professionals understand it’s necessity for sports performance, injury prevention, and base preparation. Takeaways . 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. Get you some new parents, since they were the ones who provided you with the rubbish genetics you’re currently dragging along with you. My go-to is a single dumbbell held in the arm opposite of the working leg, i.e. 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. 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. (Just watch this if you're sceptical). #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. Timing is essential Yay! Don’t know if that’s a west coast term but it’s not something you can look up lol. 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. 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. 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. I never said that hypertrophy is not important, it most definitely is. From this position, descend in the bottom of a squat and come back up to the ”good morning position”, and finish with a … Weightlifting Accessory Movements You Should Try. A Chinese athlete eats, sleeps, and breathes weightlifting. Diane Fu of FuBarbell has spent some time working with and studying Wu Chuanfu’s (@wuchuanfu) methodology and philosophies. Methods are not subject to trends or gimmicks, only what works. 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. So I'll provide you with the insight from the top-level Chinese coach. It’s only used from a few heights to train speed and coordination to pull under the bar. I'd love to go into depth about the Chinese weightlifting technique, but that a post for another time. No matter if it’s a light weight or a world record attempt, the technique of the Chinese lifters is always spot on. Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Although the volume is said to be "low", that only means it's low relative to when it's high. Posted by 5 days ago. Which leads us to the next point, technique!!! 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. I'll be following up with some samples in another article. Obviously, there will be a higher. But for the Chinese they're done the whole time, including at the competition training hall. My 5 Favorite Accessory Exercises for Weightlifters, USA Weightlifting National Champion team Catalyst Athletics. With their highly effective recruitment process, the Chinese start teaching kids weightlifting while in school, at the age of 10. Want to see the champion in action? We are Coach Yats and Coach Zhang and we work to translate Chinese methods to nonprofessional weightlifters. On these camps, where, Now, although the volume will be considerably high throughout all phases don't think that intensity doesn't follow suit. Typically, lifters train twice a day and supplement their training with accessory work in the realms of bodybuilding and running. But is it recommended? 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. That said, strength is very specific to movements. Not many gyms in America have blocks to lift from, but it is a growing trend in the US. 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. Stability needs to be superb, PS: Notice that strength doesn't even make the list #priorities, Just take a look at these kids lifting. Depending on the time of year, you adjust intensity/volume and can limit the back-off sets/accessory work. I'd love to go into depth about the Chinese weightlifting technique, but that a post for another time. Written by: Kevin Cann I have been a very vocal proponent of direct hypertrophy work in powerlifting. Great article! Thursdays are their off day, but they must still stay active for the sake of recovery. View Entire Discussion (32 Comments) More posts from the weightlifting community. Just ask Jack Lalane if he was still alive !!! The Chinese system heavily relies on perfecting the technique in their younger lifters. Who are we? quantity of accessory work earlier in the program versus later on, but it'll never fully neglected. I think my argument against it gets misunderstood. Most lifters on the national team live on training camps most of the time. Here is an example of accessory work. ... As long as the exercise works the muscle through a large range of motion and can be loaded appropriately, it'll work. 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. The only difference will be the quantity. Smooth and consistent technique regardless of body proportions, age, or gender. Firstly; their body proportions reflect that of the silicon sphere currently defining the kilogram for the rest of time — ABSOLUTE perfection! No matter if it’s a light weight or a world record attempt, the technique of the Chinese lifters is always spot on. Warm-up Warm-up (No Measure) 40 shoulder circles each way worlds best front rack stretch for 3 minutes. Not … This is where the sand comes in to play. Following a barbell workout, it's not unusual to spend the next 90 minutes or so on accessory work.
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