Meanwhile in China … Well not quite. This is from the Ma Strength Chinese Weightlifting camp.
Attendees got a chance to ask Liao Hui, Zhong Guoxun & Coach Yu Jie a couple of questions.
Update: Part 3 added below
In Part 1 Liao Hui and his Coach didn’t say much. I will update this post with the other parts over time.
Liao goes home once a year (from training camp).
Q: how many times Snatch & Clean & Jerk per week?
A: 2 times. I assume this is the recommendation for the camp attendees, and not for pros like Liao. Lots of assistance exercises (Pulls, Presses etc)
Q: How many times go for maximum lifts?
A: Once a week
Q: How many times train the squat per week (if you don’t train multiple times per day)?
A: 2 times for most, some people need 3
Q: How do they select the workout movements? Do athletes chose themselves?
A: according to their individual differences.
Q: Liao Huis’ maximum lifts in training?
- Snatch: 170kg
- Clean & jerk: 210kg
- Front Squat: 255kg
- Back Squat: 280kg
Q: Who makes the decision whether to Split -/ Squat Jerk / Power Jerk?
A: Athletes decide.
Q: Who controls diet?
A: Athletes. Coach reminds them to eat quality food and not too much.
Q: What about Clean to Front Squat Ratios?
A: Depends on technique. Example 200kg Front Squat will have about 30kg difference to the Clean. Which would be around 85% in this case.
Q: How many times a week would they use straps for Snatches?
A: Depends, some need it some don’t…
Q: Difference in building phase vs Competition preparation?
A: Different for everybody, depending on age.
Q: Do you program differently for females?
A: Different, because of menstrual cycle.
Example: Men can do heavy training for 2 weeks, women can do 3 weeks. But for women the recovery period will be longer (1 week to 10 days). Men can train heavy for 2 weeks, but they recover faster (“maybe 3 days” was the example).
Intensity for men is always high and they will fatigue faster. Women can do more sets. For example “Snatch can take up the whole afternoon, 2 hours”.
Exercises are similar for men & women. Intensity and volume differs.
Q: If they train heavy for 2 weeks, do they then have 3 days off or 2 days very light?
A: [I had trouble understanding this]
Example: Recently coach was concerned about recovers. After 2 heavy they had one week light. They usually max out on Friday (in Snatch and Clean & Jerk). Then on Saturday do a heavy Squat.
Q: Usually they start athletes out pretty young, what’s the oldest age for a world level athlete they had?
A: [He does not seem to answer the question] It usually takes 4-6 years for women, 6-8 years for men to reach world level. Heavier classes take longer
Q: They usually Squat twice a week and on Saturday close to maxing?
A: Usually Tuesday and Saturday they Squat. Can be Front Squat on Tue and Back Squat on Sat. Both Sessions maxing out, very heavy.
After Max out they reduce weight by 20kg and do 5 sets of 5 or 3 sets of 5
Q: Do the athletes perform conditioning / running?
A: They do lots of track & field, especially sprints, jumps or even longer distance runs as foundational training (GPP).
Q: Recovery methods?
A: Massage, stretching , sauna, contrast baths.
Q: Lu Xiaojun’s best lifts?
A: 178kg Snatch, 210kg Clean & Jerk according to Yu Jie. There were earlier reports from Coach Hao that he did 180 + 220 in training (via).
Q: Do they do heavy Jerk Supports (Jerk Dips) as a regular exercise?
A: They usually do that after Squats / Front Squats.
Q: Relative to Squats are Pulls performed more frequently?
A: They are done every training.
Q: How long is the accreditation process to become a coach?
A: [can’t understand the first part] Bring home medlas. Must have graduated from university with a good degree and have to pass a test.
Some are retired lifters, who after their career, take the test, get a degree and then apply for the position.
Q: Why do the Chinese pull so heavy?
A: They do light pulls also, but usually they go heavy. Focus is still on perfect technique.
Q: Do they do anything special for mental preparation?
A: Psychological training is always a topic, in each training session. Coach reminds athlete to remain calm and never worry, keep confidence up.
Q: Athletes get pay raises when they win medals, how are coaches compensated?
A: Coach and athlete get equal compensation. If a coach has more athletes that medal, he gets compensated more.
Q: Squatting speed?
A: They usually squat down slowly, stable balanced. No dive bombing. They do use the stretch reflex for the rebound though.