Posts Tagged ‘kitajska’

Dragi bralci, preljube bralke,

pričujoči prispevek bo zanimiv zlasti za ljubitelje olimpijskih dvigov (Domen, Žiga et al. :)). Li Liying na IWF Svetovnem prvenstvu iz leta 2007 v Samoi demonstrira zanimivo tehniko naloga. Pri vlečenju uporablja širok prijem (kot za poteg) in ga nato pri nalaganju hitro spremeni v ožjega (kot za klasični nalog), s čimer doseže, da palica “poleti” nekoliko višje kot bi drugače. Mislim, da video pove več kot tisoč besed (na videu sune 125 in 128 kg ter potegne 110, 114 in 117 kg):

To je tista odlika Kitajcev, o kateri sem govoril v enem od prejšnjih prispevkov: da se ne bojijo eksperimentirati z nekonvencionalnimi metodami – če se izkaže, da je neka tehnika primernejša za določenega dvigovalca/dvigovalko, jo pač uporabijo. Kot bi rekel moj modroslovno-ekonomsko-sociološki kolega Grega: posu! 🙂

Lep dan vam želim!

Vaš S.

P.S. Nagradno vprašanje za fante iz utežarne: na koga vas spominja Li Liying (zlasti po svojem vedenju)? Hehehe. 🙂

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Dragi bralci, preljube bralke,

tisti z dobrim spominom – ali veliko ljubeznijo do olimpijskega dvigovanja uteži in Sebahudinovih prispevkov 😉 – se boste spomnili, da sem pred nekaj časa objavil prispevek “Skrivnosti” kitajskih dvigovalcev uteži, v katerem sem mdr. posredoval povezavo do serije 5 člankov, nastalih izpod kibernetičnega peresa Kirka, v katerih “iz prve roke” predstavi nekaj značilnosti kitajskega “sistema” dvigovanja uteži. Ker je od moje takratne objave preteklo kar nekaj vode v Savi in Muri (verjetno tudi v Dravi :)), je v vmesnem času Kirk objavil še zelo zanimivi zadnji (šesti) prispevek v omenjeni seriji s silno pomenljivim naslovom Recovery (d’Uh!), v katerem predstavi regenerativne metode, ki se jih poslužujejo kitajski dvigovalci uteži. Takole zapiše v začetku svojega prispevka:

In the Chinese methods, recovery is greatly emphasized. The Chinese spread recovery into two segments: the mental and the physical aspect.

It’s believed that when the human mind focuses on something too intensely, it tends to miss obvious glaring errors. (…) If (however) he the lifter doesn’t focus enough, he may not understand a subject well enough. So in essence, the trick is to be right in the middle. The balance.

Socializem gor ali dol, očitno je, da kitajski sistem še vedno počiva na tradicionalnih pojmovanjih usklajevanja nasprotij, tj. na ubranosti jina in janga. V tej luči je treba poskrbeti tako za trdo vadbo (kot je razvidno iz Kirkovih prejšnjih prispevkov) kot za kakovostno regeneracijo, slednja pa mora zajemati tako duševno kot telesno komponento. Za duševno komponento je poskrbljeno takole:

The Chinese understand this, which is why they emphasize mental relaxation methods for their lifters. This is done in the form of

  • Music and television
  • Relaxing games (Checkers and Chinese chess or some general messing around)
  • Chilling, chatting and laughing
  • Meditation or relaxation techniques

To, po čemer se Kitajci v tem oziru verjetno močno razlikujejo od drugih držav, je sistematična uporaba zadnje kategorije (meditacija in/ali sprostitvene tehnike; mmg. kakšna tehnika je “kuliranje, klepetanje in smeh”?!) Čeprav meditativne in sprostitvene tehnike pridobivajo na priljubljenosti tudi v drugih državah, pa imajo na Kitajskem večstoletno tradicijo in so močno prepletene v tkivo kitajske družbe, zaradi česar je njihova uporaba v marsikaterem oziru veliko lažja (bogate pretekle izkušnje, kvalificirani učitelji itd.).

Za telesno komponento pa je poskrbljeno s sledečimi metodami:

  • Food
  • Massages
  • Electrical stimulant
  • Ice baths
  • Acupuncture, electrical acupuncture, cupping, scraping

Torej: hrana, masaže, električna stimulacija, mrzle kopeli (yikes!), akupunktura itd. Zanimivi so zlasti podatki glede prehrane:

The food that’s eaten is usually high protein, medium fat and loads of rice. I’m unsure why they say starch is super good for recovery but it’s somewhere along the lines of rice increases a hormone (I’m assuming insulin) and helps recovery. (…) But yes, the idea is to eat plenty of meats. Full good quality meats. None of those GMO shit here. And NO soya milk. Tofu yes, cuz it’s density of estrogen isn’t as high as soya milk and you can’t consume that much tofu without feeling sick. Lots of veggies and fruits. If you don’t want rice, eat more fruits. If you don’t like fruits, you’re a retard cuz fruits are awesomely sweet.

 What do I mean by a lot? No we don’t have macros, but if your plate isn’t covered in meat, go back to the canteen and get more of it. In general, about 500 g of meat per serving (!) should be enough to keep an athlete relatively full. Opt for more if you need to.

Skratka, veliko beljakovin živalskega izvora (mesou!), srednje veliko maščob in veliko riža + sadja in zelenjave. Kitajci torej niso pristaši nizkoogljikohidratnih diet (no Atkins and Paleo for this Chinese mothpah***, no, Sir!) – in v tem oziru jim kar pišem plus. Pri takem volumnu treninga je po mojem mnenju radikalno omejevanje ogljikovih hidratov (ali določene podkategorije le-teh [vse oblike žitaric – ne glede na način pridelave]) nesmiselno. Škoda, da v članku ni natančno določeno, kolikokrat na dan jedo.

Temu sledijo masaže:

Massages are usually done for 10 minutes before training. Massages on the legs, back, shoulders. Quick activation massages, none of those relaxing effleurage for 1 hour things. (…) Post training, a slightly longer 15 minute massage that involves effleurage, kneading and rearranging.
Takšne kratkotrajne masaže pred in po treningu so dokaj podobne metodi uporabe “penastega valja” (foam-rollerja), ki je v zadnjem desetletju postal precej priljubljen v številnih vadbenih krogih na Zahodu (powerlifting, crossfit, dvigovanje uteži, tudi borilne veščine in gimnastika). Temu sledi še opis električne stimulacije, mrzlih kopeli in akupunkture, o čemer si lahko več preberete v izvirnem članku.
Kirk pa omeni še en zanimiv pristop k regeneraciji – uporaba ginsenga in drugih zelišč:
Now ginseng or “yan sang” is another interesting approach to recovery. As many already know, the Chinese are huge on roots, fruits, mixture of vegetables with certain meats and parts of the animal. Here’s a few of what I know. Jasmine tea helps relax. Blood from animals helps in the recovery of muscles. Eating carrots improves eyesight. Turtles improve testosterone reproduction (I shit you not). Fermented foods are god’s gift to man because it encourages the production of good bacteria.
You can make this fermented drink, that I think the Western world calls “Kombucha”. It sounds like a directly translation of the Chinese’s “Kam piew zha”. The ones I drink is a combination of black mushrooms, white mushrooms, a funny fungus, longan, dried lemons, vinegar, water, loads of goji beans and funky herbs. Let it sit somewhere cool and keep the lid open. MAKE SURE YOU KEEP THE LID OPEN OR IT EXPLODES!!

Tako. To je bilo nekaj “malih skrivnosti velikih mojstrov”. Pri vsem pa je najpomembnejše odkriti, katere stvari pomagajo vam osebno – ne obstaja neka splošna metoda, ki bi bila enako primerna za vsakega posameznika: podobno kot pri vadbenih programih velja tudi pri regeneracijskih postopkih, da imajo “konfekcijske metode” le omejeno vrednost. Zato so velika mera samoopazovanja, eksperimentiranja in odprtosti za nove vsebine nepogrešljivi elementi na uspešni vadbeni poti.

Želim vam lep dan. Pa privoščite si kako skodelico jasminovega čaja ali malo kombuče! 😉

Vse dobro,

vaš S.

Dragi bralci, preljube bralke,

tisti, ki nekoliko bolj redno spremljate dogajanje v gimnastičnem svetu, veste, da se bliža 43. svetovno prvenstvo v gimnastiki, ki bo potekalo od 7.10. do 15.10. v japonski prestolnici Tokio (klik za predvideni urnik dogodka). Še krajši promocijski filmček:

 

In če smo si pred kratkim ogledali, kako potekajo priprave kitajske reprezentance v dviganju uteži,  si oglejmo še del priprav kitajske gimnastične reprezentance (penis-posedujoči spol bodo zastopali Chen Yibing, Teng Haibin, Feng Zhe, Zhang Chenglong, Lu Bo in Guo Weiyang) (filmčki so žal spet nesinhronizirani/brez podnapisov; ampak nekatere scene prav kličejo po šaljivo-zajebantski sinhronizaciji):

1.Obisk japonske medijske hiše med pripravami

 

Naj dvigne roko tisti, ki mu gre hiperaktivno-hotljiva japonska TV voditeljica konkretno na živce. Upam, da je po snemanju njeno brstljivo luličevje bilo deležno konkretnega vsekitajskega gong-banga (ne, ni zatipk) (I only kid the female Japanese reporter! – but seriously… – tisti, ki štekate aluzijo, vam bo dvakratno smešna! ;)). Mmg, Grega – si videl 10 s planche na obročih pri 3:11? Naslednjič preverimo, kako dolgo ti zdržiš, a? 🙂

2.Prispevek o pripravah 1

 

3.Prispevek o pripravah 2 (aka weighted handstand much?!?!)

 

Nej slabou! 🙂

Čudovit dan vam želim,

vaš S.

Za konec pa še malo krejzi loli-pedo japonskega popa (zakaj je zadnje čase tako, da je skoraj vse, kar pride z Japonske, boleno [ne, ni zatipk] in srhljivo hkrati? skrajni čas, da spet začnejo zazenirat – sekularizem Japoncem ne dene dobro! :))

 

Jup, Pedimediju je všeč! 🙂

Dragi bralci, preljube bralke,

nekaj časa nazaj smo si ogledali (prispevek “Skrivnosti” kitajskih dvigovalcev uteži), kako poteka trening kitajskih dvigovalcev uteži, sedaj si pa poglejmo dva krajša video prispevka, ki to prikazujeta v praksi.

1. Nekaj utrinkov iz treninga kitajske olimpijske reprezentance (žal brez podnapisov): vlečenje, počepi, nalogi, sunki, potegi in stoja + hoja v stoji…em, kaj? Just watch the video! 😉

2. Zanimiv video o treningu mlajše generacije dvigovalcev s posebnim poudarkom na psihični komponenti (pomen mentalnega treninga in psihične obremenitve, ki so jim podvrženi profesionalni dvigovalci uteži) – ljudje si običajno predstavljajo, da so Kitajci nekakšni roboti in da njihove vadbene metode preveva neusmiljen drakonski duh, vendar vse bolj spoznavam, da temu ni tako; čeprav so metode in postopki nedvomno zelo zahtevni (kot velja za vse vrhunske športnike), pa je tisto, kar dela Kitajce tako uspešne, celovitost in odprtost njihovega pristopa: upoštevajo vse komponente, potrebne za optimalni razvoj – prehrano, regeneracijo, različne vadbene metode, velik poudarek namenjajo celo duševnem treningu -, poleg tega pa se ne bojijo eksperimentiranja z novostmi.

Iz začetka videa: But what very few outsiders realize is how enormous are the mental demands placed on weightlifters. It was hot in Beijing  at the end of June 2007. Inside the new national weightlifting gymnasiun, the athletes were training as they trained. But even more demanding than the physical exertion, as far as the weightlifters were concerned, was the so-called brain trainga unique simulation exercise designed to develop the mental strength they needed to make their muscles respond instantly and in coordination. The effort left the lifters exhausted both physically and mentally.

Go hard or go home – Reformed Communist style!

Vse lepo,

S.

Dragi bralci, preljube bralke,

na spodnji sliki vidimo kitajskega dvigovalca uteži Dinga Jianjuna med izvedbo (neuspešnega) naloga v sunek s 175 kg na Svetovnem prvenstvu v olimpijskem dvigovanju uteži z leta 2009 (Južna Koreja).

Ding CHN

Nagradno vprašanje (bolj za šalo kot za res): kaj menite, da je igralo ključno vlogo pri neuspelem dvigu? WTF?! 🙂
[on a positive note: kljub temu, da mu dvig ni uspel, je v kategoriji do 62 kg osvojil zlato medaljo].

Bo že držalo, da imajo lahko (dozdevno) male stvari zelo velike posledice ali – kot so rekli modri Rimljani –  Parva scintilla saepe magnam flamam excitat oz. Mala iskra pogosto zaneti velik ogenj. Vse je povezano, zato pazite, da ne spregledate dozdevno nepomembnih dejavnikov, ki lahko korenito spremenijo potek vašega življenja. 😉

Vse dobro,

vaš Sebahudin

Dragi bralci, preljube bralke,

v enem od prejšnjih prispevkov smo si ogledali nekaj značilnosti kitajskega vadbenega modela za olimpijsko dvigovanje uteži, kjer ste lahko (v povezavah do priloženih prispevkov) mdr. prebrali, da začnejo Kitajci potencialne dvigovalce usposabljati že v rosnih letih:

Athletes at younger ages from 6 onwards, begin from gymnastics work, such as tumbling, handstands, flips and a whole lot of bodyweight work to create a good strength structure. They also sprint and jump to develop their explosive abilities. The coaches believe it’s necessary to start them young, but they don’t lift weights immediately. This is important to ensure the future athletes enjoy their training and consider it as an activity rather than training. Preparing them with many hours of gymnastics and general sports that teach them to use their bodies in somewhat awkward positions such as dancing and wrestling, you train their coordination and help them understand their bodies better. This lasts for about 2 years.

Initially in the first six months, they may play with the stick and practice the pulls and squats under the constant watch of their coaches. It’s probably about 90% playing around and 10% time with the stick. As it progresses, and also depending on the child’s attention span to monotony, it can increase to 30% of the time with the stick practicing technique by the 12th month. The 18th month onwards, the kids start to understand that they have been recruited for weightlifting, and understand the seriousness of their participation in the sport. By now, technique has been pretty solidly ingrained into these kids and they start to toy around with the bar. By now, gymnastics and sprinting by now has dropped to about 15-20% of their activities. This is eventually reduced even more as more time is required for training and getting stronger. By now, these kids are about 8-10 years old.

Na priloženem videu so prikazani rezultati takšne vadbene metode: osemletnik, ki tehta približno 40 kg, naloži in sune 75 kg.

Humbling, isn’t it? Odlična priložnost, da se spomnimo znamenite misli Jima Conroyja:

Just remember: somewhere in China, a little girl is warming up with your max.”

Preden naslednjič vstopite v telovadnico, se prepričajte, da ste Ego res pustili pred vrati, saj nima tam kaj iskati.

Vse dobro,

vaš S.

Dragi bralci, preljube bralke,

pričujoč prispevek bo zanimiv zlasti za tiste, katerih srca gorijo za olimpijsko dvigovanje uteži. Kirk, ki je treniral pod okriljem kitajskega trenerja Wu-ja, namreč na svoji spletni strani Stronger and Faster than Yesterday: Can’t Care Less, Just Train Harder objavlja zelo zanimivo serijo prispevkov o kitajskem “sistemu” dvigovanja uteži. V prvem (uvodnem) prispevku pove sledeče:

The Chinese weightlifters have recently garnered a huge amount of international interest, especially amongst the Western community. My project is to help document as much of the “system” as possible to help other lifters improve. I do not believe China’s system is truly superior to other nations. I believe the variable that separates China from other nations is bloody hard work. In a nation where rice farmers and fishermen have a chance to better the lives of themselves and their families through weightlifting, much more effort is placed for potential betterment of their lives.

I also hope that everyone that reads this article respect the works of the Chinese, just as they respect the efforts of other nation’s athletes and not quickly and irresponsibly narrow their efforts down to drugs and a 1.7 billion population. The Chinese have plenty of respect for other lifters and the willingness to learn and accept that hard work is the way to weightlifting success.
(…)
Every single coach in China has their own methods and beliefs. There is NO secret. Hard and harder work’s the only secret. You’ll realize that Chinese coaches like to use analogies like, training is like eating, you need to eat a few necessary foods daily like rice, meat and vegetables, but sometimes you get bored, so change to McDonalds sometimes to kill your cells a bit. Ok, I made the last bit up.

Doslej je objavil pet delov, in sicer:

Part 1: My Experience with Chinese Weightlifting: uvodna predstavitev projekta

Part 2: The Technique of the Chinese Weightlifters: “tritočkovna” versus “kataplutna” metodi dvigovanja uteži

Part 3: Various Phases of Athlete Preparation: specifična telesna preprava dvigovalcev glede na njihovo starostno skupino

Part 4: The Periodization Model: periodizacija treningov glede na “specifike” (prednosti/pomanjkljivosti) posamičnega dvigovalca uteži

Part 5: Specific Exercises and Usage in a Chinese Model: uporaba temeljnih vah (poteg in pomožne vaje, nalog in pomožne vaje, vlečenja in počepi) v kitajskem vadbenem sistemu

Odlično branje – toplo priporočam. Objavljam pa še serijo vprašanj in odgovorov na dotično temo, v katerih Kirk članom Pendlay foruma odgovarja na najpogosteje zastavljena vprašanja o kitajski metodi (celotno razpravo najdete tukaj; niz vprašanj in odgovorov pa povzemam s tega prispevka z bloga All Things Gym).

Torej – Kirkovo izhodišče:

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. Yes, the premise of overtraining is almost completely ignored but much emphasis is placed on recovery as well. Yes, it’s almost Bulgarian in intensity and Russian in exercise selection. And yes, we do eat rather odd things such as blood pudding for the “immune system”.

Še vprašanja in odgovori:

Q:
I’ve always wondered about shoulder flexibility and the “chinese jerk”. I’ve noticed that Chinese lifters are able to get the bar VERY far behind their heads, very rarely pressout, and have the bar behind their heads far enough to where they would be able to jerk grip overhead squat after recovering. Did you guys do any special shoulder flexibility exercises or is this just the result of teaching and practicing the jerk this way? I remember the American lifter Caleb Ward also did his jerks a lot like this.

A:
There’s a stretch that we do, that many say is nonsense, but it’s worked for me and a lot of my friends. Here’s a video.


We’ve no name for this stretch, so I guess I’ll call it “Chinese shoulder stretch” What happens is he puts his knee behind my shoulder blades and pulls them together, to give the pecs and anterior deltoid a good stretch. Also, arch your lower more to get the bar in position.

Often, the anterior deltoid’s and infraspinatus tightness (especially from half-range bench press and push-ups) as well as weakness in the posterior deltoid, lower back and entire upper back region, from the trapezius to the rhomboids can reduce the ability to drive it that far up.

The back is far stronger than the shoulder, thus by pushing it further backwards, the back structure supports the weight thus enabling one to get heavier weights up and with more frequency. The shoulders will fatigue and eventually get injured much faster compared to the lower back.

When training, actively try to push your head forward and arch your back. Another way of training it is by doing snatch balances and overhead squats from a rack, with a clean grip.

Q:
In regards to the chinese system: how different is training for intermediate level lifters compared to the elite lifters? Are the lower class lifters doing the same program/intensity as the elite, or is it dialed back (or even completely different) ?

A:
Lower class lifters, generally lack

  1. Strength
  2. Power at the right positions (a lot of time, newbies are more powerful slightly ABOVE the “pocket” because they can’t seem to “snap” that amount of power required fast enough (In that 0.02 seconds) , thus you see bars going “off” timing)
  3. Technique

At the beginning, the template could be pretty standard. Do an exercise, every alternate day. However, as their weaknesses and strength begin to show, that’s when the coaches come into play. If the athlete is extremely strong for his level but his technique is shit, more work and time is spent at technique. If technique is mediocre, but strength is horrific (generally never the case) there’ll be an extra 3-4 sets of squats and pulls off blocks, on blocks, on floor or anything. This takes about 6-9 sessions to observe

Remember that the “Chinese” weightlifting methodology is actually “Weakness correction” 

Once they come to an elite level, where leg strength back strength, is all at it’s limit, less time is spent there. So instead of squatting and pulling HEAVY, 4-5 times a week (per exercise), it’ll reduce to perhaps 1-2. Maybe 3 if the leg strength is decreasing (rare)

Eg of a newbie

BW: 69KG
Squats: 140KG/ FSquats:115KG/ Clean Pulls: 175KG/ Snatch pulls:150KG/CNJ 100KG/ Snatch 80KG. Receives pulls a bit too high, bar crashes.

It becomes crystal clear what his strength is. His back. His weakness, his legs and technique. So boom, instead of 2FS/2BS sessions, it can become, 2BS/3FS sessions. Instead of 7 sets at 90-100%, it’ll become 10 sets at 90-100%. This goes on for about 3-4 weeks of hell (I tell you, it’s absolute mental hell) Another 30 minutes is spent fixing technique again at the session’s end. Empty bar work. Done! Problem changes, fix it again.

Eg of an elite

BW:77KG (Pre-contest bw probably 82KG)
BS:290KG/FS:260KG/Clean Pulls:280KG/ Snatch pulls:240KG/ Snatch/CNJ:165/202 (Mind you, this is a number I’ve SEEN with my eyes)

From what I heard, this guy’s been doing squats and pulls 6x a week, alternating front/back/clean/snatch pulls. So clearly, his strength is enough, it’s just his technique that’s the limiting factor. To most eyes, his technique is fantastic, but after my coach pointed out certain things, it became clear how come he just couldn’t lift more. He would raise chest/hips at the same rate, however the moment he’s about to reach second pull height, he yanks the bar a bit too soon (only happens at limit weights) and ends up “swinging” the bar slightly. Anything below 90%, he’s spot on. Anything above, he freaks a bit and that’s what causes the miss.

While this wouldn’t be a big deal (considering it’s elite total), it is a problem in a nation where anything you lift, there are at least 8 others who can do the same.

One thing is the same though, intensity is the same. Workload is huge. Another way we learn is, if it takes you 3 1/2 hours to complete your whole workout, and suddenly it drops to 2 1/2 hours, you’ll see your worksets increase suddenly from 6 sets of triples at 90%, to 6×3 @ 90%, then 2×3 @ 80% then up to 95% for another 4-5×2 or singles. They use time as a gauge rather than just sets and reps done.

Ever considered that?  Using time as a gauge instead?

Q:
How do they keep their patella and quadriceps tendons from exploding?

A:
My coach also emphasized squatting with a moderate pace, pausing slightly at the parallel point and drive up. As weights hit 85%<, I’d do 3 reps like that, 2 reps, ATG with the bounce. This was believed to strengthen ligament/tendon strength as well as develop strength throughout the whole ROM.

Also, if you see again, in that paper, I wrote something saying “Big on prehab” and “All rounded muscular development”. Kinda tells you a bit on how much bodybuilding is also used on top of weightlifting work.

The Chinese believe it’s much better to use a variety of methods. Everything Poliquin/Pendlay/Medeyev/Abadjiev did, they did as well. Only thing is, when they used it. I’ve seen pause squats, I’ve seen the so called “cyclist squats” (Add quad strength and prehab for tendonitis) , super narrow stance squats (For lifters who always fall forward), super wide squats (Increase ROM when receiving). They’re all included, as “mixers” when the need arises, but the basics stay. Front squat, snatch balance and back squat.

Q:
Regarding Volume

A:
This calculation of tonnes per session is something very Russian. My former Russian coach would go with tonnes and predicted % (usually 80% accurate). The problem was the 20% when you don’t feel good, and have to trudge on and that’s when problems begin.

If you take a look at that picture of what I wrote, you’ll notice that I wrote “Solid base, then ramp”. In the Chinese methodology, much time is spent developing the base. An elite and a newbie session can both last 3 hours, but the newbie is spending much of the 3 hours with an empty bar. As much as 2 hours. I remember having to do 150 snatch pulls, then high snatch pulls with knee rebend, then snatch balances for 2 months before I was allow to even consider snatching. This didn’t include the 1 month that was spent with just the bamboo stick doing 300 pulls. And squats. Yes with the bamboo stick. Even after that, I’d still have to spend many hours snatching in front of a mirror.

Q:
How do they define efficient technique and ratios to squat/pull?
Whom has optimal technique?
How do they teach the lifts?
What does Coach Wu think of US lifting?
What’s and why’s of recovery? Nutrition and rest.

A:
I’ll try to answer these questions, but I don’t think we ever had numbers for this. I do remember that my coach mentioned a FS that’s 20KG above, is a 50/50% chance of a clean, a 30KG FS is an ok chance and at 40KG, it’s usually almost guaranteed the lifter won’t be pinned.

If you looking at an angle of repetitions, what he’s probably saying is, if you can front squat something 5-6x, you’re guaranteed to stand up with it, 3-4 reps, you’ve a 50/50 chance and 1-2 reps, unless you’ve a bloody efficient technique, you probably won’t be able to.

So if your lifter has a 180KG FS, he should be able to clean 140KG no problem. Now here’s the “problem”. Not everyone has the same efficiency in technique and a clean isn’t a front squat. The front squats just mean you’re strong enough to get up, if you clean it. Nobody said if you’re strong enough to clean it.

Efficient technique is merely defined as, “Kuai, zun, di” and something else I forgot what’s it called in Mandarin.
It translates to “Fast, accurate, low and close”. Pull fast, be accurate, go low and keep the bar close.

I asked him this years ago, and Coach Wu doesn’t think anything of the American team. He’s too busy improving the Singaporean team for a chance to the Olympics especially because this is a very young team (2 years)

Za konec si oglejmo še kratek starejši filmček o treningu kitajskih olimpijskih dvigovalcev:

Zhang Guozheng: “The snatch and the clean and jerk appear to be two simple actions. But the simplest is the hardest to grasp. I’ve practiced for over 20 years, and still the snatch and the clean and jerk don’t come naturally.

Olimpijsko dvigovanje uteži je v tem oziru podobno vsem najpomembnejšim stvarem v življenju: le-te so namreč preproste, niso pa lahke – in zahtevajo nemalo truda in discipline. Ampak tako pač je: (samo)disciplina je predpogoj (prave) svobode (le gimnast, ki se je dolgo kalil v bolečini, znoju in trpljenju, bo dosegel pravo svobodo giba na svojem orodju ipd.) Vse drugo so le izgovori in afnanja. 😉

Lep dan vam želim,

vaš S.