Posts Tagged ‘nalog v sunek’

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,

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,

v pred kratkim objavljenem intervjuju z Johnom Brozom je bila večkrat omenjena t.i. “bolgarska metoda” olimpijskega dvigovanja uteži, zlasti v smislu, da Broz na treninigih uporablja “okrnjeno različico” te metode. Ker pa nekateri med vami morda ne veste, o čem je govora, bi verjetno bilo dobro – spodobi se in pravično je -, če nekaj kratkih besed posvetimo tej tematiki. Za kakšno metodo torej gre, če mora neizprosen silak, kakršen je Broz, uporabljati okrnjeno različico? Kot bomo videli, se “zloglasne” bolgarske metode, katere avtor je Ivan Abadjiev, drži sloves brutalnosti in neizprosnosti , saj dvigovalci trenirajo po 6 ur na dan, o véliki učinkovitosti takšnega vadbenega pristopa pa priča dejstvo, da je bolgarska nacionalna reprezentanca, ki je na olimpijskih igrah leta 1968 ostala brez vsakršne medalje, po uvedbi Abadjijevega sistema na naslednjih olimpijskih igrah leta 1972 povsem nadvladala konkurenco in je do konca 80. let postala najuspešnejša reprezentanca v zgodovini olimpijskega dvigovanja uteži.

Naim Süleymanoğlu – najuspešnejši dvigovalec, ki je treniral pod Abadjijevo taktirko

V Science and Practice of Strength Training avtorja Vladimirja Zatsiorskija – eni od tistih knjižnih klasik s področja treninga za moč, ki jo sicer veliko ljudi pozna, a so jo le redki prebrali (in ker selektivno branje izsekov ne šteje za “pre-branje”, avtor pričujočega prispevka nikakor ne misli vreči prvega kamna ;)) – najdemo sledeče:

Bulgarian athletes have several workouts a day with a total duration of up to 6 h (see below). To the best of our knowledge, the weightlifters from Greece and Turkey who were successful at the 2000 and 2004 Olympic Games train similarly. The exercise sessions are limited to 60-min, or even 45-min periods. Two sessions in the morning and two in the afternoon are seperated by 30-min rest intervals. The underlying assumption is that the elevated blood testosterone level can be maintained for 45 to 60 min only and that a 30-min rest is needed to restore the testosterone level. (This assumption is not proven; the precise nature of the elevated testosterone level during a strength workout is not well understood. In general, the elevation may be induced either by increased testosterone production or by a decreased amount of testosterone acceptors in muscles or other tissues.) During the 30-min intervals the athletes may choose to lie down and listen to music. To avoid cooldown, they are warmly dressed; their relaxed legs are slightly raised, supported by a small bench.

(mmg, je kdo opazil, kako Zatsiorskiji v zadnjih dveh stavkih spontano zdrse v starošolski realizem? Dostoevsky would approve! :))

Običajen vadbeni urnik bolgarskih dvigovalcev uteži pa je videti nekako takole:

Time Mon, Wed, Fri Tue, Thurs,Sat
9:00-10:00 Snatch Snatch
10:00-10:30 Rest Rest
10:30-11:30 Clean and Jerk Clean and Jerk
11:30-12:30 Exercise Exercise
12:30-1:00 Rest Exercise
1:00-5:00 Rest Rest
5:00-5:30 Exercise Exercise
5:30-6:00 Exercise Rest
6:00-6:30 Rest Exercise
6:30-8:30 Exercise Rest
Total exercise time 6 h 4.5 h

Opomba: pod “Exercise” sodi osnoven nabor vaj za moč, kot so počepi zadaj, počepi spredaj, mrtvi dvigi, tezna itd. (s tem, da bi tukaj opozoril, da je Abadjiev v svojem najbolj ortodoksno-minimalističnem obdobju iz nabora “pomožnih” vaj izključil vse vaje, ki niso bile neposredno povezane z osnovnimi dvigi, celo počep zadaj!)

Eden od bolgarskih tekmovalcev je o tem, kakšno je življenje, ko treniraš po prikazanem vadbenem režimu, bojda izrekel sledečo misel: “My life is very rich and diversified. It consists of 5 parts – training, compeition, flights, sleep and meals.” Zatsiorski suho pristavi: “This is very close to reality.” 🙂

Bolj zvedavi si lahko več o predstavljeni metodi preberete v tem prispevku.

Dragi bralci, preljube bralke, ko boste naslednjič kolnili nad volumnom vaj, ki jih morata opraviti, se spomnite na bolgarske sotrpine, za katere je glavnina vašega treninga šele ogrevanje. Mislim, da je varno reči, da imajo ti pobje “99 problems, but the bitch ain’t one.” 😉

Vse dobro vam želim,

vaš S.

Dragi bralci, preljube bralke,

verjetno ste že kdaj slišali za frazo “okoli riti v žep”. No, nekaj takega se je vašemu Sebahudinu zgodilo v povezavi z naslovnim intervjujem: najprej sem nanj naletel na enem od številnih vadbenih blogov, ki jih spremljam, in bil nad njim tako navdušen, da je kaj kmalu zdrknil v (začasno!) pozabo (tole se verjetno bere, kot da v resnici nisem bil navdušen nad njim – pa sem bil, majkemi!); potem me je na intervju v enem od svojih komentarjev spomnil rednim bralcem in bralkam mojega b(r)loga dobro znani Domen – ki je mimo-sosedine-gréde v tem času pričel pisati svoj vadbeni blog Fizikalije oz. Kako biti boljši atlet (s posebnim poudarkom na olimpijcih) – in obljubil sem si, da ga bom to pot res objavil na (v) b(r)logu, a mi je – glej ga zlomka! – spet ušel iz spomina; in poslednjič sem ga našel na kraju, kjer je bil sploh privekal na medmrežni svet, tj. na spletnem blogu Weightlifting epiphanies, ki ga ureja Barry, navdušen dvigovalec uteži in mdr. tudi avtor pričujočega intervjuja. Skratka, em…

🙂

Torej – intervju z Johnom Brozom. Ne poznate imenovanega strica? Nič ne de. Tole o g. Brozu na strani vadbeno-prehrambenega mojstra-staroste Charlesa Poliquina zapiše Kim Goss:

Broz was introduced to Olympic lifting at the age of 10, and during his early years as an athlete he trained at the Olympic Health Club in Cleveland, Ohio. Among his mentors were John Schubert, who coached the last male Olympic weightlifting champion from the US; powerlifter Vince Anello, who deadlifted over four times bodyweight in the ’70s; and another powerlifting great, John Black, who went on to open a great gym called Black’s Health World.

When he was 28, Broz met Antonio Krastev and became his roommate and training partner for the next three years. Krastev was a Bulgarian weightlifter who in 1987 snatched 216 kilos (476.2 pounds), a record that still stands. Broz made great progress with guidance from Krastev, who taught him his version of the Bulgarian weightlifting system as originally taught by Ivan Abajiev. As proof of his continued passion for hard training, in 2007 at age 39 Broz snatched 153 kilos and clean and jerked 175 kilos, the snatch and total being an American masters record in the super heavyweight division.

Although he continues to train hard, Broz has redirected much of his passion for the sport into coaching. He converted a part of his contracting business in Las Vegas to a gym where he and his small but powerful team of the most promising weightlifters train. They perform a tremendous amount of volume in their workouts, often training twice a day with workouts lasting up to three hours.

(vir: A Few Words with Weightlifting Coach John Broz)

Če kdo slučajno ne pozna v navedku omenjenega Brozovega mentorja, Bolgara Antonia Krasteva, je tukaj posnetek njegovega rekordnega 216-kilskega potega (doslej nepremagana kilaža, ki pa je zavoljo restruktiriranja utežnostnih kategorij bila črtana iz uradnih analov, ne pa tudi iz spomina! 😉 Rezazade je doslej potegnil “le” – bošček mali mikeni!213 kg):

 

Životinja bugarska, a? 🙂 Objavljam pa še dva posnetka izjemno perspektivnega mladca, ki ga  je John Broz vzel pod svoje okrilje, in sicer gre za dvajsetletnega (!) Pata Mendesa:

a. Poteg – 207 kg:

 

 

b. Počep zadaj – 363 kg:

 

Mislim, da je najboljši opis Mandesa podal zgoraj omenjeni Barry, ko je o njem zapisal: “[H]e is like a mutant shark in human form.” Nicely put, bro. 🙂

Prepričan sem, da se človeku s takšnimi življenjskimi izkušnjami in referencami vsekakor splača prisluhniti, sploh kadar gre za nasvete o vadbi, duševnem stavu in tem, kako nasploh živeti svoje življenje:

1. Prvi del: Broz pove nekaj o svoji preteklosti – kako, kdaj in zakaj je prišel v stik z dviganjem uteži, kdo so bili njegovi trenerji, kako je bilo trenirati s Krasevom, kakšno je stanje glede vadbe pri njem zdaj;

 

2. Drugi del: Broz razodane nekaj misli o svoji splošni vadbeni filozofiji: o prirejenem bolgarskem vadbenem sistemu, ki ga uporablja pri svojih dvigovalcih,  o tem, da je zdravje vselej na prvem mestu (tudi kadar gre za brutalno težke treninge), o nujnosti individualiziranih vadbenih pristopov, o tem, zakaj so po njegovem mnenju “pomožni dvigi” potrata časa ipd.

 

3. Tretji del: Broz izpostavi, kako pomembno je primerno vadbeno okolje – okolje, kjer se ljudje počutijo sproščeno, hkrati pa si na vseh področjih in po svojih najboljših zmožnostih trudijo biti čim boljši; pri tem poudari, da ne gre toliko za absolutne številke – koliko lahko kdo dvigne v absolutnem smislu -, ampak za to, da nekdo da vse od sebe glede na dane okoliščine (stopnjo usposobljenosti, prejšnje izkušnje, starost, spol, poškodovanost itd.); prav tako ni pomembno le to, koliko truda in energije vložiš v treninge, ko si v utežarni, ampak za to, da spremeniš svoje življenje nasploh – da si urediš prehrano, regeneracijo (spanec, počitek itd.), treninge, kar privede do celovite osebnostne spremembe, ki je dobra popotnica do uspešnega življenja;

 

4. Četrti del: Broz se obregne ob ljudi, ki uspehe drugih pripisujejo genetiki in uporabi ilegalnih substanc, in pove, da je velikokrat v ozadju takšne miselnosti želja po tem, da bi ljudje prikrili svojo lastno lenobo in si na ta način na nek način pomirili duha (češ, on je itak naravno močan – ali teh rezultatov ne bi mogel doseči po naravni poti: “I think they try to justify their laziness or their inability to comprehend certain things [by stating]: ‘Oh, it’s genetics or its drugs.’ It makes them esier to sleep at night.“; poda tudi osnove treninga za začetnike, ki bi radi tekmovali v olimpijskem dvigovanju uteži: tehnika + čim prej do maksimumov; izpostavlja pomen dobrih temeljev/osnov in sprotnega popravljanja napak itd.

 

Tako. Mislim, da bi vsakršno dodatno besedičenje bilo odveč; upam, da so se vas besede modrega Broza način dotaknile in da vam bodo morda  na takšen ali drugačen način pomagale do boljših športnih dosežkov. Kot je nekoč rekel kontroverzni Mao Cetung: “Od poraza do poraza, pa do končne zmage!” 😉

Lep in umirjen vikend vam želim,
vaš S.

P.S. Za konec pa – kot bi rekli vrli monthy-phytonovci – something completely different… 😉

Dragi bralci, preljube bralke,

velika večina med vami – sploh tisti, ki se gibljete v crossfit vodah – je verjetno že slišala za Burgenerjevo ogrevanje. Preko pogovorov pa sem ugotovil, da kljub temu, da so mnogi zanj še slišali, v resnici ne vejo, za kaj pravzaprav gre (k zmedi prispeva tudi dejstvo, da po utežarnah kroži več modificiranih različic omenejnega ogrevanja). Pa si na kratko poglejmo, o čem je govora. Na spletni strani Crossfit Journal lahko preberemo:

[The Burgener] warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk. In subsequent articles, I’ll cover skill transfer exercises for the snatch, and the positioning pulls (the first pull off the ground and the scoop) for both lifts.

Pri Burgenerjevem ogrevanju (ime je dobilo po ameriškem učitelju olimpijskega dvigovanja uteži Miku Burgenerju) gre torej za specifično zaporedje ogrevalnih vaj, katerih namen je, da preko ponavljanja v telo integrirajo gibe, ki so zelo pomembni pri izvedbi olimpijskih dvigov (zlasti drugo (boki) in tretje (trapezi, komolci) vlečenje). Vaje se izvajajo z minimalno težo (lesena ali olimpijska palica), saj je namen zaporedja usvojiti/izboljšati tehniko, ne pa dvigniti čim večjo kilažo. Burgenerjevo ogrevanje sestoji iz  6 korakov:

1. Gor in dol (Down and up)
2. Komolci visoko in navzven (Elbows high and outside)
3. Poteg “na suho” (Muscle snatch)
4. Pristanek pri potegu (Snatch land)
5. Spust pri potegu (Snatch drop)
6. Poteg na moč iz podriva (Hang power snatch)

Več o posameznih korakih si lahko preberete v tem brezplačnem članku s Crossfit Journala (vsak korak je prikazan tudi na fotografijah), celotno stvar pa si lahko ogledate tudi na spodaj priloženem filmčku:

 

Dragi bralci, preljube bralke, upam, da vam bo priloženo gradivo koristilo na vaši vadbeni poti
in vam želim lep, malih zmag poln dan,

vaš Sebahudin

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.

Dragi bralci, preljube bralke,

ker smo današnji dan začeli s kratkim skokom v preteklost, kjer smo si ogledali izvore (olimpijskega) dvigovanja uteži, predlagam, da nadaljujemo v tem historično-didaktičnem duhu in si – zopet v poduk in zabavo 🙂 – ogledamo še nekoliko daljši črno-beli (!trOO!) dokumentarec o vadbenih metodah in tehnikah, ki so se jih v svojih pripravah na tekmovanja posluževali poljski reprezentanti v dviganju uteži v 70. letih minulega stoletja. Zgrabite kak zdrav prigrizek, se zleknite v najljubši naslanjač (oziroma – če ste res trOO – se spustite v “paleo počep”) in uživajte! 🙂

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Kratek šaljivo-zabavljivi filmček o izvoru (olimpijskega) dvigovanja uteži: zvedavemu bralstvu v poduk inu zabavo. 😉

Strength competitions have probably been around for as long as humans have walked the Earth. History has stories from all over the world about lifting some sort of object as either a training tool or a test of prowess. If there was something heavy lying around, then there was probably some sort of contest to lift it, carry it or throw it.

Vse dobro,

vaš Sebahudin