Chinese Programs

1 minute read

Summaries of training programs
On left are the summaries of a detailed week plan and a summary week plan of the training program of lifters in a Chinese youth sports school.
On the right are the summaries of the week training plans of some Chinese lifters, credit to @PapaYats on Instagram.

Detailed Weeks

Chinese Youth Team detailed week

PapaYats 62kg Lifter Introductory week

Notes

From my trip to the Chinese sports school

Programming

30min warmup (important, also some massage/stretch maybe)
~1hr barbell work (varies somewhat, just a rough minimum, but don't go too much over this)
~90min bodybuilding/prehab/stretch/massage
hang upside-down + walking on back at end of training sessions
Thursdays are active rest, Sundays are rest
Tuesdays and Saturdays normally squat focused
Standard day is 2 barbell movements followed by 2 bodybuilding movements

Prehab

any shoulder issues: upright rows, not strict, with 15kg plate. Pull to hands at forehead, 4x20, 2-3min rest
Elbow issues: curls, overhead tricep extensions
Lockout issues: strict presses
Pullups: use snatch or clean grip (overhand), ~10 reps in a set, hold at top for a second or so
Strict form completely unnecessary on bodybuilding stuff

Technique

Snatch

1-2-3 position:

start (very relaxed arms/entire body, tight back/core)
full extension (balanced on toes)
catch

move onto 1-2 position (start -> catch, smooth)
Must fully extend knees
No focus on elements of pull (maybe my pull just happened to be fine?)
Elbows fast lockout, pull up, keeping bar in contat with abdomen and chest, then bang, fast and strong turnover+lockout
Overhead, keep hook grip (coach makes all his lifters do this, recommended it for me to stop hands coming in on catch)
Always try to make barbell straight overhead

Clean

said my clean was fine, got crushed under max cleans, should try and power it + ride it down

Jerk

Back foot push hard, more weight on it, tense calf, push hard into floor. Heel pointing straight back, not out or in
Overhead strong lockout, focus on tensing triceps and making elbows straight
Don't allow any rotation in split position. I rotate in same way I split, so focus on right side forward and up (I split right foot back)

Another interesting thing about technique was that the coach advocated me powering everything, and only doing the full lifts to help warmup or when the bar forces me down