Kirk on Chinese Weightlifting Exercise Selection

Kirk shares his experiences with Chinese weightlifting training.

Notes from the Video:

• Chinese use lots of exercises, not everybody uses all of them
• there’s a guy who squats 440kg
• Coaches are trying to find weaknesses and focus on them
• Chinese team has no  routine, but more like an outline of what certain days will be focused on

Then he describes a Monday.

Morning

• power snatches, half snatces (catch slightly above parallel) hand high snatch pull with rebend
• push presses behind the neck , snatch balance

Evening

• snatch to 1 RM 5-6 sets
• if lifter misses too many times, he spends more time on doubles or triple (like 5 sets of triples, or 6 sets of doubles)
• drop weight 5-10kg, and do extra 2-3 sets of 3-4 reps
• 45-60 minutes just snatching with little rest, no sitting down
• snatch pull from floor or deficit

In general they’re not stuck on one particular rep scheme.

• good point he makes, “don’t be emotionally attached to an exercise”
• they eat 3 times a day
• steroids are not so common at lower level athletes

Update: Here he is on the similarities of the Chinese, Russian and Bulgarian System.