Liao Hui's 2013 Training

First, thanks to Pent for making me aware of this article. Original article is here. Thanks too to my girlfriend for help cos Chinese is tough.

Ok, here's the translation:

Abstract: Investigating and interviewing the coach of China’s world weightlifting champion Yu Jie, doing a continuous investigation of Liao Hui’s pre-competition training plans before the Chinese Games, researching his training plans, reading Liao Hui’s diaries, analysing Liao Hui’s annual training plan in detail. Analysing Liao Hui’s annual plan in preparation for the Liaoning Chinese National games from a statistical and sports science perspective, dissecting the characteristics and core ideas behind Liao Hui’s training plans.

Characteristics of Liao Hui's Yearly Training Plan

1 Liao Hui's 2013 main training methods

The purpose of weightlifting training is to: a) improve the athlete’s strength, b) consolidate his techniques, and c) improve his weightlifting results. Therefore the core of weightlifting training consists of two things: competition movements and supplementary movements. In a year-round weightlifting training, the specific goal will dictate the amount of exercise done, workload, intensity, and the number of sets and reps. Supplementary exercises will target weak areas of the body or setbacks in technique, to improve the overall balance of strength development.

Supplementary training exercises shown in table 1.

Liao Hui’s 2013 training shows that his trainings are focused on a rather small area (20 or so exercises), including snatch, clean and jerk, preparatory squat, front squat, back squat, wide pull, narrow pull, straight leg pull, high snatch, high clean, push press, strict press.

Category	Nature of action	Names	Purpose
Snatch supplementary exercises	Semi-technical	Straight leg snatch (muscle snatch), high snatch (power snatch), split snatch, snatch from above knee, half squat snatch, hang snatch (low hang) and block snatch	Improving the strength and technique of snatch
	Pull	Wide pull, narrow pull, fast wide pull (panda pull), fast narrow pull, wide hard pull (deadlift), narrow hard pull, block pull, hanging pull, straight leg pull (standard high pull), and variations	Improve the pulling power and technique of snatch
	Squat	Preparatory squat (jerk dips), front squat, back squat, half front squat, split squat, sitting squat	Develop lower body power and the ability to flip the barbell and send it upward
Clean & Jerk supplementary exercises	Semi-technical	Straight leg clean, high clean, split clean, squat clean, power jerk, jerk from rack, snatch balance, BTN wide strict press, BTN wide push press	Improving clean and jerk technique
	Press	Strict press, push press, press behind neck, seated press , bench press, incline bench press	Improving the jerk stage
	Others	Standing up and bending body (good morning?), sitting down and bend, lying down and bend, bench row, jerk support (jerk grip overhead squat), and other muscle group exercises	Improving small muscle groups

TABLE 1 Specialist supplementary exercises: categorisation and purposes

2 An analysis of Liao Hui’s training plans in 2013

Liao Hui has reached the highest competition standards in the 2008 Beijing Olympics, but since 2010 he hasn’t been to competitions much so this makes it difficult to maintain the competition standard. Not competing for a long time means that the body gets sufficient rest, but also means that a systematic and comprehensive training scheme is needed to re-train the body. From mid-November 2012 to September 2013 (the Chinese National Games), Liao Hui’s training can be split into 4 periods: specialist strength training, specialist technique training, qualifiers and adjustment period, and preparing for the Chinese National Games.

2.1 Specialist strength training period – training plan by weeks.

The time period concerned is 17/11/2012-18/01/2013, spanning 9 weeks. It coincides with the winter training period, which emphasises reinforcing strength and tackling weak areas in technique. Both the intensity and volumes are high. See table 2.

		Monday	Tuesday	Wednesday	Friday	Saturday
1	Morning	Returning from Hainan	Push press (140-160) 6 sets pull up	Push press (130-140) Straight leg pull (130-140) 2 sets of muscle exercise	Snatch 140-155 Wide pull 170-180 2 sets of muscle exercise	Straight leg pull 110-120 Chest pull 100 2 sets of muscle exercise
	Afternoon	Stretches 2 sets muscle exercise	Back squat 210-230 Preparatory squat 200-220 2 sets muscle exercise			Front squat 200-220 Preparatory squat 220-240 BTN Press 80-100
	Evening		Rest	Squat clean 90-100 Strict press 80-85 2 sets muscle exercise	Stretches Swimming Sauna
2	Morning	Mixed snatch 110-120 Fast wide pull 160-170 2 sets muscle exercise	Back squat 210-130 Jerk support 190-200 Goat plus flying bird (???)	Push press 130-140 Straight leg pull 130-140 Handstand Pressup	Snatch 130-150 Wide pull 170-180 BTN press 80-100	Front squat 190-220 Preparatory squat 220-240 2 sets muscle exercise
	Afternoon		Preparatory squat 200-220 展体拉 90-100 2 types muscle exercises			Strict press 70-80 Straight leg pull 110-120 Bending body
	Evening	Straight leg snatch 90-100 Chest pull 100 2 sets muscle exercises		High clean 130-140 Narrow hard pull 200-220 2 sets muscle exercises	2 sets muscle exercise Stretches swimming
3	Morning	Mixed snatch 110-120 Chest pull 100 Lower back muscles and small muscle groups	Back squat 230-250 Push press 130-140 Lower back muscles and small muscle groups	Front squat 200-220 Push press 130-140 Pull up + bench pull	Snatch 130-150 Fast wide pull 160-170 Behind neck press 80-100	Front squat 200-220 Preparatory squat 220-240 2 sets muscle
	Afternoon		Preparatory squat 220-240 Mixed catch 130-140 2 sets muscle			push press 120-130 Jerk Support 190-200 Bending body
	Evening	High snatch 100-110 Straight leg pull 100-110 2 sets muscle		high clean 130-140 Straight leg pull 150-160 2 sets muscle	Straight leg pull 120-140 Pull up 2 sets muscle
4	Morning	High snatch 100-110 Wide pull 180-200 push press 130-140	Straight leg snatch 90-100 Chest pull 100 Goat	high clean + jerk 140-150 Straight leg pull 150-160 Narrow hard pull 200-220	Snatch 140-150 Clean and jerk 150-160 Narrow hard pull 200-220	Narrow hard pull 200-220 High elbow pull 100-120 3 sets muscle
	Afternoon		Back squat 220-230 push press 130-140 2 sets muscle			Front squat 210-130 Preparatory squat 140-160 Bending body
	Evening	Straight leg pull 110-120 6 sets muscle		push press 130-140 6 sets muscle	Mixed snatch 110-120 Wide fast pull 160-170 3 sets muscle
5	Morning	High snatch 120-130 Wide pull 180-200 push press 140-160	Back squat 240-250 push press 140-160 6 sets pull up	push press 130-140 Straight leg pull 130-140 2 sets muscle	Snatch 140-150 Clean and jerk 170-180 Stretches	Straight leg pull 110-120 Jerk Support 190-200 2 sets muscle
	Afternoon		Preparatory squat 200-220 3 sets muscle			Back squat 220-250 Preparatory squat 220-240 Behind the neck press 80-100
	Evening	Stretches 6 sets muscle	Rest	Squat catch 90-100 Strict press 80-85 2 sets muscle	Straight leg pull 90-100 Fast wide pull 150-160 Massage
6	Morning	High snatch 110-120 Straight leg pull 110-120 push press 130-140	Back squat 220-230 push press 130-140 Bench pull	high clean+jerk 130-140 Straight leg pull Handstand pushups	Snatch 150-160 push press 120-130 Stretches	Back squat 220-250 Jerk Support 190-200 3 sets muscle
	Afternoon		Straight leg snatch 90-100 Chest pull 100 2 sets muscle			Narrow hard pull 200-220 Bench press + small muscle groups
	Evening	Wide pull 180-200 6 sets muscle		Narrow hard pull 200-220 push press 120-130 2 sets muscle	Straight leg pull 90-100 3 sets muscle
7	Morning	Mixed snatch 110-120 Chest pull 100 Lower back, small muscle groups	Back squat 130-150 push press 130-140 2 sets muscle	high clean+jerk 130-140 Straight leg pull 150-160 2 sets muscle	Snatch 140-150 Straight leg pull 120-140 Behind the neck push press 80-100	Clean and jerk 130-150 Preparatory squat 220-140 Bench pull
	Afternoon		Preparatory squat 220-240 Mixed clean 130-140 Bench press			push press 120-130 Jerk Support 190-200 2 sets muscle
	Evening	high snatch 100-110 Straight leg pull 100-110 Massage		Back squat 220-250 Push push 130-140 Pullups + bench pull	Fast wide pull 160-170 Pull ups 2 sets muscle
8	Morning	High snatch 120-130 Wide pull 180-200 Push push 130-140	Back squat 220-230 push press 130-140 Bench pull	high clean+jerk 130-140 Straight leg pull 150-160 Narrow hard pull 200-220	Snatch 140-150 Clean and jerk 180-190 Stretches	Front squat 210-130 Preparatory squat 140-160 3 sets muscle
	Afternoon		Straight leg snatch 90-100 Chest pull 100 2 sets muscle			Narrow hard pull 200-220 Bench pull
	Evening	Straight leg pull 100-120 6 sets muscle			Straight leg pull 100-110 3 sets muscle
9	Morning	High snatch 100-110 Wide pull 180-200 2 sets muscle	Straight leg pull 90-110 Chest pull Back squat 220-230		Snatch 130-160 Fast wide pull 160-170 Stretches	Narrow hard pull 200-220 Straight leg pull 90-110 3 sets muscle
	Afternoon		Preparatory squat 200-230 push press 130-140 Bench pull + 2 sets muscle	Clean and jerk 130-140 Straight leg pull 150-160 Massage	Clean and jerk 180-190 Straight leg pull 100-110 3 sets muscle	Back squat 220-250 Preparatory squat 240-260 Jerk Support 190-200
	Evening	Straight leg pull 110-120 Power pull 70-90 Massage		push press 120-130 Narrow hard pull 200-220 6 sets muscle

TABLE 2 Liao Hui’s specialist strength development plan by week

2.2 Specialist technique training weekly plan

Timings are between 19/01/13-22/3/13, taking 9 weeks in total. The main aim of this is to solve any technique problems, plan out supporting trainings, pay attention to the technique details, strengthen snatch and clean & jerk techniques, and improve on the rhythm of technique. This period is dominated by medium volume. See table 3.

	Monday	Tuesday	Wednesday	Friday	Saturday
1	High snatch 120-130 Wide pull 160-180 Straight leg pull 130-140	Front squat 220-240 push press 140-150 Preparatory squat 220-240	CJ 150-170 SL Snatch 100-120 SL Pull 140-150	Sn 140-155 Wide pull 170-180 SL Pull 110-120	Jerk support 190-210 FSq 200-220 Prep squat 220-240
2	Sn 140-150 CJ 150-160 SL Pull 100-110	FSq 200-240 Prep Squat 220-300 Strict Press 80-90	Mixed Sn 80-100 展体拉 130-140 SL Pull 150-160	Test: Sn 150-160 CJ 180-190	Jerk Support 190-210 FSq 210-230 Prep Squat 230-270
3	High Sn 120-130 SL Pull 120-140 展体拉 120-140	Jerk Support 190-210 FSq 200-220 Prep Squat 220-240	Mixed Clean 130-140 SL Pull 150-160 SL Sn 100-120	Sn 130-150 Wide fast pull 160-170 SL Pull 120-140	展体拉 120-140 BSq 220-230 Push Press 130-150
4	High Sn 120-130 展体拉 110-120 SL Pull 130-140	FSq 220-240 Prep Squat 240-260 SL Sn 100-120	CJ 150-170 SL Pull 130-140 Push Press 120-130	Sn 150-160 CJ 180-190 Wide Fast Pull 160-170	Prep Squat 240-260 Wide Pull 170-180 SL Pull 110-120
5	High Sn 120-140 Wide Hard Pull 190-210 SL Pull 130-140	FSq 220-230 Prep Squat 240-260 SL Pull 130-140	CJ 150-160 SL Pull 150-160 Squat Clean 130-195	Sn 140-160 Wide Fast Pull 170-180 SL Pull 110-120	Prep Squat 250-270 Push Press 140-150 Bench Row + Small Muscles (2 sets)
6	Sn 140-150 展体拉 110-120 Wide Pull 200-220	FSq 220-230 Prep Squat 240-260 Bench row + Small muscles (2 sets)	CJ 150-170 SL Pull 140-150 展体拉 120-130	Sn 140-160 CJ 180-190 Narrow Hard Pull 180-200	BSq 250-270 Prep Squat 230-270 Push Press 140-150
7	Sn 130-140 Wide fast Pull 160-170 Wide Pull 200-220	FSq 220-230 Prep Squat 240-260 SL Pull 130-140	Push Press 140-150 Narrow Hard Pull 200-220 SL Pull 150-160	Sn 140-160 CJ 180-190 SL Pull 100-110	FSq 260-270 Prep Squat 240-260 展体拉 110-120
8	Mixed Sn 130-140 Wide Fast Pull 160-170 Wide Pull 200-220	FSq 240-250 Prep Squat 240-260 Bench row + Small Muscle (2 types)	High C+J 150-160 Push Press 140-150 SL Pull 130-140	Sn 140-160 CJ 180-190 SL Pull 100-110	BSq 260-270 Prep Squat 240-260 Push Press 120-130
9	Sn 130-140 Wide Fast Pull 160-170 Wide Pull 200-220	FSq 240-250 Prep Squat 240-260 Bench Row + small muscle (2 types)	CJ 150-160 SL Pull 140-150 展体拉 120-130	Sn 140-160 Wide Fast Pull 170-180 SL Pull 110-120	FSq 240-250 Prep Squat 240-260 CJ 180-190

TABLE 3 Liao Hui’s specialist strength training weekly plan

2.3 Qualifiers and adjustment period training weekly plan

Spans between 25/02/13-5/5/13, spanning over 6 weeks. In this period, the training load intensity is lower than the competition load, the volume is controlled (recovery happens alongside training), the athlete’s body statistics are closely monitored through digital technology so the biological load is removed as soon as possible, the contents of training are dominated by technique training and specialist supporting training. See table 4.

	Monday	Tuesday	Wednesday	Friday	Saturday
1	Sn 60-70 CJ 70-80 Prep Squat 220-240	Qualifiers	Qualifiers	Qualifiers	Qualifiers Sn 160 CJ 185
2	SL Pull 90-100 FSq 180-200 Small muscles (2 types)	BSq 180-200 Prep Squat 200-220 Bench Row + Small muscles (3 types)	SL Sn 80-100 SL Pull 110-130 展体拉 90-100	High Sn 110-120 SL Pull 130-140 Small muscles 2 types	FSq 180-200 Prep Squat 220-240 Bench Row + Lower Back
3	High Sn 100-110 SL Pull 100-110 Small muscles 2 types	BSq 200-240 Prep Squat 200-220 SL Sn 80-100	Mixed clean 130-140 SL Pull 150-160 Push Press 120-130	Sn 130-150 Wide Fast Pull 160-170 SL Pull 120-140	FSq 180-200 Prep Squat 220-240 SL Sn 80-100
4	SL Sn 80-100 展体拉 110-120 SL Pull 110-120	FSq 220-230 Prep Squat 240-260 Bench Row + Small muscle (2 types)	Push Presss 120-130 SL Pull 130-140 Chest Pull 60-80	Sn 120-140 CJ 150-170 SL Pull 120-140	FSq 180-200 Prep Sq 220-240 HSPU + Small Muscle (2 types)
5	High Sn 120-130 Wide Fast Pull 160-170 Wide Pull 190-210	FSq 220-230 Prep Sq 240-260 Chest Pull	Jerk Support 110-130 SL Pull 150-160 Push Press 120-140	Sn 130-150 Wide Fast Pull 150-170 SL Pull 110-120	FSq 180-200 Prep Sq 220-240 Push Press 140-150
6	Push Press 120-140 Wide Fast Pull 170-180 SL Pull 120-130	FSq 220-230 Prep Sq 240-260 Bench Row + Small muscle (2 types)	CJ 150-170 Strict Press 140-150 展体拉 120-130	Sn 140-160 CJ 150-170 SL Pull 110-120	FSq 180-200 Jerk Support 110-130 SL Sn 80-100

TABLE 4 Liao Hui’s qualifiers and adjustment period weekly plan

2.4 Weekly plan for the preparatory period for China games

China games preparatory period (pre-competition training period): Timings are between 13/6/2013-21/8/2013, spanning over 10 weeks. Among these 10 weeks the 2 weeks from 7/8/2013 - 21/8/2013 are particularly important because bodyweight needs to be controlled, therefore you need to set a small pre-competition period specially. Normally pre-competition training needs to be very targeted for 2 reasons: First, to target weaknesses in techniques, increasing corresponding specialist supplementary exercises in order to improve the technique. Secondly, to increase the volume of competition movements to adapt to competition better. See table 5.

	Monday	Tuesday	Wednesday	Friday	Saturday
1	Sn 130-140 SL Pull 130-140 Push Press 110-120	SL Sn 90-100 FSq 180-210 Prep Sq 200-220	PPress 130-140 展体拉 90-100 SL Pull 130-140	Sn 140-155 Wide Pull 170-180 SL Pull 110-120	Jerk Support 190-200 FSq 200-220 Prep Sq 220-240
2	Sn 140-150 CJ 150-160 SL Pull 100-110	FSq 200-220 Prep Sq 200-220 Pullup + Bench row	SL Sn 80-100 SL Pull 130-140 PPress 110-120	Test: Sn 150-160 CJ 180-190	BSq 220-230 SPress 70-80 Bench Row + Lower Back
3	Wide Pull 160-180 High Sn 100-110 SL Pull 100-110	展体拉 90-110 FSq 200-220 Prep Sq 220-240	Mixed Clean 130-140 SL Pull 150-160 Pullup + Bench row	Sn 130-150 Wide Fast Pull 160-170 SL Pull 120-140	展体拉 100-110 BSq 220-230 PPress 120-130
4	Wide Pull 180-200 展体拉 110-120 SL Pull 110-120	FSq 220-230 Prep Sq 240-260 Pullup + Bench row	Mixed Clean 160-170 SL Pull 130-140 PPress 120-130	Test Sn 150-160 CJ 180-190	PPress 110-140 BSq 240-260 Prep Sq 240-260
5	High Sn 120-130 Wide Fast Pull 160-170 Wide Pull 190-210	FSq 220-230 Prep Sq 240-260 Bench Row	CJ 150-160 SL Pull 150-160 Squat Clean 130-195	Sn 140-160 Wide Fast Pull 170-180 SL Pull 110-120	BSq 250-270 PPress 140-150 Bench Row
6	Sn 140-150 Wide Fast Pull 170-180 SL Pull 120-130	FSq 220-230 Prep Sq 240-260 Bench Row	Sn 150-170 SL Pull 140-150 展体拉 120-130	Sn 140-160 Wide Pull 190-200 Narrow Hard Pull 180-200	BSq 250-270 PPress 140-150 Bench Row
7	Sn 130-140 展体拉 110-120 PPress 120-140	FSq 220-230 Prep Sq 240-260 Bench Row	PPress 140-150 Narrow Hard Pull 200-220 SL Pull 130-140	Sn 140-160 CJ 180-190 SL Pull 100-110	BSq 260-270 Prep Sq 240-260 Bench Row
8	Mixed Sn 130-140 Wide Fast Pull 160-170 Wide Pull 200-220	FSq 240-250 Prep Sq 240-260 Bench Row	High Clean + Jerk 150-160 Narrow Hard Pull 200-220 SL Pull 130-140	Sn 140-160 CJ 180-190 SL Pull 100-110	CJ 120-150 BSq 260-270 PPress 120-130
9	Sn 130-140 PPress 120-130 SL Pull 120-130	FSq 180-210 Prep Sq 200-220 SL Sn 90-100	CJ 150-160 Narrow Hard Pull 200-220 SL Pull 130-140	Test Sn 150-160 CJ 180-190	Jerk Support 190-200 SPress 70-80 BSq 250-270
10	Sn 130-140 Wide Pull 180-200 展体拉 110-120	FSq 180-210 Prep Sq 200-220 SL Sn 90-100	CJ 150-160 PPress 140-150 Bench Row	Sn 130-140 CJ 140-160 SL Pull 100-110	BSq 220-240 Prep Sq 210-230 SL Pull 100-110

TABLE 5 Liao Hui’s pre-competition weekly plan for 2 months

2.5 Statistical analysis of the proportions of each exercise during the four training periods

In the whole training process, several factors are important to create an effective training plan: design the training plan scientifically, selecting the suitable methods, and appropriately assigning the variation in volume and intensity. This document utilises experts’ categorisations of weightlifting movements and basic statistical techniques to explore the proportions that each movement takes in Liao Hui’s four training periods.

Exercise group	Strength		Technique		Qualifiers		Competition		Total
	Number	%	Number	%	Number	%	Number	%	Number	%
Snatch	9	3.8	13	9.7	5	6.4	16	11	43	7.3
Clean & Jerk	6	2.6	12	9	4	5.1	12	8.2	34	5.7
Snatch Supplementary	19	8.1	10	7.5	8	10.3	6	4.1	43	7.3
Clean and Jerk Supplementary	50	21.3	28	20.9	17	21.8	33	22.6	128	25
Squats	18	7.6	16	11.9	11	14.1	19	13	64	10.8
Pulls	54	22.6	48	35.8	23	29.5	45	30.8	170	28.6
Presses	16	6.7	3	2.2	2	2.6	2	1.4	23	3.9
Other	67	28	4	3	8	10.3	13	8.9	92	15.4

TABLE 6 The raw numbers and proportions of Liao Hui’s exercises in each of the four training periods

We can see that the characteristics of Liao Hui’s 2013 training are: improving snatch technique + clean and jerk strength, improving turnover technique, improving lower back strength and decreasing the risk of injuries by developing and strengthening small muscle groups.

3 Analysis of Liao Hui’s adherence to written training plan

Table 7 shows what percentage of Liao Hui’s written program is adhered to, alongside how many times he has done each movement. The reasons the adherence rate is low are as follows. Firstly, personal reasons such as personal feeling, technique quality, mood, psychological reasons etc. Secondly, external factors such as not suitable training times, coaching, load, intensity and volume. Training is both an art and a science, an athlete and coach should communicate clearly the athlete’s feelings and adjustments should be made accordingly. Liao Hui is able to improve his scores after the ban because of good coaching.

Training Phase	Training Plan Adherence (%)	Times each movement actually performed
Strength training	81.6	SL Pull 23, Ppress 21, Prep Sq 13, Sn 9, Bsq 9, Narrow hard pull 9, High Sn 7, Fsq 7, CJ 6, Wide pull 6, Wide fast pull 6, High Clean Jerk 6, Jerk support 5, Mixed Sn 4, Mixed clean 2, Squat clean 2, 展体拉 1
Technique training	82.8	SL Pull 22, Prep Sq 15, SN 13, Fsq 12, CJ 11, Ppress 7, Wide pull 6, Wide fast pull 5, Bsq 5, High Sn 4, 展体拉 3, Narrow hard pull 2, Jerk support 2, Mixed Sn 1, Mixed clean 1, High Clean Jerk 1, Squat clean 1
Qualifiers and Adjustment	87.3	SL Pull 12, Prep Sq 10, Fsq 8, Sn 5, Ppress 4, SL Sn 4, Wide Fast Pull 4, High Sn 3, CJ 3, Jerk support 2, Bsq 2, 展体拉 2, Wide pull 1, Mixed clean 1
Competition	79.4	SL Pull 22, Sn 18, Prep Sq 14, Fsq 12, Ppress 11, Bsq 9, CJ 8, Wide pull 6, Wide Fast pull 5, Narrow hard pull 3, 展体拉 3, Jerk support 2, High Sn 1, Squat clean 1, Mixed Sn 1, Mixed clean 1, High Clean Jerk 1

TABLE 7 Liao Hui's adherence to training program in each training phase

4 Conclusion

1. There are 4 training phases.
2. See table 6
3. See table 7
4. Liao Hui’s training content is tailored to his biological and psychological conditions, containing both competition movements and supplementary movements. The contents of training is systematic and the exercises are unique to some extent, and therefore it can help Liao Hui achieve the best competition standards before the China games.