Goosey
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SHELTON STEVENS : A Look Behind The Gold of Chinese Weightlifting
TRAINING
* The Chinese have no specific routine, but more like an outline of what certain days will be focused on.
*China demands and expects to be the best in the world, so the pressure to be great is very high.
* Coaches work on finding weaknesses the athletes need to work on. Absolute strength is more important than speed strength. They don’t care how fast the athletes squat or pull is. One must be fast regardless of how they train.
*The athletes train roughly 25hrs/week and spend another 12 on recovery
*Advanced lifters usually train 8 sessions/week with each day being focused on a particular lift (Snatch, Clean, Jerk, etc.) Heavy Squats and Pulls are not done in the same session due to back fatigue.
*Very short rest periods, work done at 85-90% 2 mins of rest at most.
*They perform a lot of “bodybuilding” accessory work post lift. This may include 1-arm DB presses, Dips, Handstand Push-ups, Lat Pull Downs, Back Extensions, and tons of core work. All these usually performed in the 10-15 rep range. “Bigger muscles mean more strength”
*On their recovery days they consider running, jumping and other accessory work as recovery. I will go more in depth with in the recovery section.
TRAINING
* The Chinese have no specific routine, but more like an outline of what certain days will be focused on.
*China demands and expects to be the best in the world, so the pressure to be great is very high.
* Coaches work on finding weaknesses the athletes need to work on. Absolute strength is more important than speed strength. They don’t care how fast the athletes squat or pull is. One must be fast regardless of how they train.
*The athletes train roughly 25hrs/week and spend another 12 on recovery
*Advanced lifters usually train 8 sessions/week with each day being focused on a particular lift (Snatch, Clean, Jerk, etc.) Heavy Squats and Pulls are not done in the same session due to back fatigue.
*Very short rest periods, work done at 85-90% 2 mins of rest at most.
*They perform a lot of “bodybuilding” accessory work post lift. This may include 1-arm DB presses, Dips, Handstand Push-ups, Lat Pull Downs, Back Extensions, and tons of core work. All these usually performed in the 10-15 rep range. “Bigger muscles mean more strength”
*On their recovery days they consider running, jumping and other accessory work as recovery. I will go more in depth with in the recovery section.
