Competition Preparation

Weightlifting pre-competition training planning and important matters
http://www.ttfanwen.com/info_15/fw_2818552.html

1 month is usually appropriate. Under normal circumstances, week 1 and 2 have a heavy load, reaching 90% intensity and above. As fatigue appears, week 3 uses a small training load, intensity changing from 90% to 60-70%. The fourth week is the final week before the competition. Intensity is gradually increased, from 60% to 90% or above. The training should take into account the athlete's individual situation; unorthodox methods can be used in some cases.

Chinese Annual Training Plans

How to draw up an annual training plan
http://old.chinabbba.org/index/jmwz/qnjh.html

Drawing up a rational and scientific training plan is very important for both athletes and coaches. Coaches should develop the plan based on the athletes basic situation and individual characteristics, to meet the years competition goals. People normally divide the year into training periods. If there is no annual training program, the athletes technical problems cannot be effectively solved. The years training plan should include the following: analysis of the athletes current situation, division of the year into training periods, special training contents, general physical training contents, recovery training content, loading plan (ie rhythm), mentality training and competition preparation.

Chinese Youth Training

So I found a few articles on training youth weightlifters in China. Here are the translations (thanks to gf again for help, would've taken way way longer without you).

Initial Training of Adolescent Male Weightlifters
http://www.gdjyw.com/techang/tiyu/8031.html

Weightlifting is an individual event, with limited attempts, high weights, and comprehensive requirements of technique. This requires athletes to be strong all around. Therefore, appropriately training adolscent men is very important.

1 Selection of talent

"A successful talent selection means you're halfway there". Weightlifting requires athletes to have thick bones, strong muscles, and a solid build. Therefore you need to choose high quality athletes.

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.

Train Hard

When I first started weightlifting towards the end of 2012, I did Bulgarian style training. After some months off, during the Summer of 2013 I continued this, hitting a squat daily maximum twice a day, the main lifts once a day, and doing from 6-12 back off sets. Sessions would take me so long I'd often be pale and shaking slightly by the end from lack of blood sugar. I began taking packs of kit-kats and eating around 1000kcal to just let me survive the training. It worked excellently. My lifts shot up extremely fast.

Notes from China

Over Summer of 2015 I lived in a Chinese sport school for a month, and another week just before I left China.

My Chinese is pretty bad, but I managed to, with lots of repetition, understand what my coach was trying to say to me. I'm going to try and post what stuff I've learnt from my experience there. Feel free to ask questions in the comments.

Chinese Programs

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.

How to Snatch - Updated Version

This is another tutorial for snatching. More specific I feel, as I see a lot of people pulling incorrectly, which leads to an ugly Snatch. My main issue is people that start with their shoulders way over the bar, then after the knees they have to swing their torso upright whilst using the lats to bring it in, this overuse of lats can cause arm bending if the timing of hips and torso verticality are off. This also result in a lot of bar banging, instead of brushing the hips, resulting in an arc motion, meaning the lift is very often lost behind them, as well as a lot of bruising and pain.

Some people have adapted to this, and got strong enough to muscle the bar into place, but I feel if you learn it the way I will describe, you will make more progress consistently.

Now, why should you listen to me? Don't, it's fully your right to ignore, there are hundreds of weightlifter that have much higher lifts and totals than me. But My status has had lots of downs, and the most recent being a Stroke in Vietnam. This reduced me to basically nothing. Now, I can just about Snatch (but it causes pain in my right arm) and my ability to clean is gone. I will work on bringing these things back, but I think it's safe to say my goal of becoming a British Weightlifter is over.

However, throughout my weightlifting career I have done absolutely insane amounts of research and theoretical work. I never had a Coach, because they weren't available, so I had to become my own coach, filming analysing myself, catching fractions of things being off, and forever tweaking and changing small things. So, this should give me a fair bit of Theoretical knowledge, particularly in the Snatch. So now, my goal is to become a Coach, but potentially through Email, as I will live out in Vietnam instead of England.

So, lets get down to snatching 101.

Alex

Takano Weightlifting Programs

Download Spreadsheet here
Spreadsheet is a work in progress; so far I've done Class III to CMS. I am running the CMS macocycle at the moment and enjoying it a lot, and feel that my consistency and strength have gone up.
Strongly recommend purchasing Bob Takano's Weightlifting Programming; excellent book. He has a great blog and website (with more information on) here.

Weightlifting Performance Matrix

https://www.dropbox.com/s/ierj1yo7eto05x2/StandardsMatrix.png
https://www.dropbox.com/s/vvbben23x9utevg/WLLevelCalc.ods

Mohamed Ehab - Clean and Jerk

185kg Clean and Jerk at -69kg

Fairly standard, but blisteringly fast, impressive because a lot of people chasing speed sacrifice hitting ideal positions.

Marcin Dolega - Clean and Jerk

Comes up his toes quite early as a result/cause of a more inclined torso at the power position. His hip movement is very upwards, so even though he throws his hips into the bar a little there is minimal outward travel on the bar. No real triple extension to speak of, the upwards movement coming from the hips means less need to shrug the bar up as the bar height is already present so he can pull under and use the force of his hips and the bar meeting to shoot his hips back down again. Very outwardly angled feet and vertical head position (similar to a lot of Chinese lifters out of the hole).

Shi Zhiyong - Clean and Jerk

how 2 jerk

jerken is p gud lift for wl gives gud delts and ok traps. bench is better tho cos it hits chest well gud.

jerk is p simple m8

Soviet Style Programming

Notes from Roman's Training the Weightlifter, with bits from Takano's Weightlifting Programming
Class system explained here

Yearly volumes (all volumes are number of lifts)

• Beginners: 10,000
• Low-class: 12,000
• Qualified: 15,000
• MastSport: 18,000
• MSIC : Slightly less

Intensity (% of biathlon total, average weight across all movements)

• Light classes : 36-41% (38.5% av)
• Middle classes: 35-40%
• Heavy classes : 34-39% (36.5% av)

Beginners Template

Goals

1st CnJ for 4 months

Goals for 2014

Various stuff

Whoa

The Bulgarian System

The System
SAID

SAID stands for “Specific Adaptation to Imposed Demands” and states that “adaptation to a stressor is specific to that stressor”. Applied to weightlifting, this implies that performance is best improved by performing the snatch and clean & jerk with maximal weights. The SAID principle became the corner stone of Abadjiev’s training philosophy.

“Our athletes do not do any "supportive exercises" they stay with full clean and jerk, snatch, and front squat We have found that taking back squat out is more effective for the healthy lifter. Sticking with the three lifts named above as the only training for the advanced and healthy lifter…. If the athlete is injured they will do back squat or parts of the lift the full lifts (ie. high pulls, push press, etc...). You must be extremely careful with the stresses you put on your athletes. You must have direct benefits from each exercise because the athlete has limited recovery capacity.” IA
- 'David Woodhouse - Ivan Abadjiev & the Bulgarian Weightlifting System'