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u/AdRemarkable3043

▲ 3 r/weightlifting

Is my attempt-increase strategy correct?

There may not be many people attempting weights close to mine at my next competition, so I am trying to use a strategy to get a little more rest time. I have already checked the IWF rules on Google, and I just want to confirm my understanding here. I divide it into three cases.

Case 1: I am taking two consecutive attempts by myself.

After I make 100kg, the weight automatically increases by 1kg, and the 2-minute clock starts. Within the first 30 seconds, I declare 102kg, then change it to 103kg, and then change it to 104kg. In this way, I get 2 minutes + 4 times loading the bar. But if I directly declare 104kg, I only get 2 minutes + 1 times loading the bar.

Case 2: Someone is attempting 2 kg more than me and his attempt number is smaller than me.

After I make 100kg, the weight automatically increases by 1kg, and the 2-minute clock starts. Within the first 30 seconds, I declare 102kg. Another athlete is also attempting 102kg, and he goes first with 1 minute. After he finishes, it is my turn, and I get 1 minute. So in total, I get 0.5 minutes + 1 minute + 1 minute + 2 times loading the bar. But if I directly declare 102kg, I only get 1 minute + 1 minute + 1 time loading the bar.

Case 3: Someone is attempting 3 kg more than me and his attempt number is smaller than me.

After I make 100kg, the weight automatically increases by 1kg, and the 2-minute clock starts. Within the first 30 seconds, I declare 102kg. Then, before the clock reaches 0:30, I change it to 103kg. Another athlete is attempting 103kg, and he goes first with 1 minute. After he finishes, it is my turn, and I get 1 minute. So in total, I get 1.5 minutes + 1 minute + 1 minute + 3 times loading the bar. But if I directly declare 103kg, I only get 1 minute + 1 minute + 1 time loading the bar.

Are there any other cases I haven’t considered?

reddit.com
u/AdRemarkable3043 — 11 days ago
▲ 11 r/weightlifting

Following this post:

https://www.reddit.com/r/weightlifting/comments/1t121f1/translation_of_chen_hus_competition_performance/

There are some figures in his analysis, I did not copy the figures and clipped his full videos.

Below is Lin Zufu's analysis on his teammate Chen Hu:

Analysis of the Snatch Competition Performance of Sichuan Weightlifting Team Member Chen Hu

Chen Hu competed in the men’s 85 kg weightlifting event at the 13th National Games. His pre-competition body weight was 84.60 kg. His declared results before the competition were 163 kg in the snatch, 187 kg in the clean and jerk, and 350 kg in total. In the competition, his actual first snatch attempt was 153 kg, and his actual first clean and jerk attempt was 187 kg. According to the order from the lightest to the heaviest weight, he was the twelfth athlete to compete. The weight of his first snatch attempt was 153 kg. During this attempt, the athlete showed arm pulling, and his shoulders rose too early, causing a swinging motion of the barbell. From Figure 17, it can be clearly seen that during the receiving support phase, the barbell was behind him. When supporting the barbell, his center of gravity was too far back, and he was unable to recover the barbell. The barbell fell backward, causing this snatch attempt to fail and the result to be invalid.

The weight of the second snatch attempt was still 153 kg and was not increased. The movement in this attempt was exactly the same as in the first attempt. During the snatch attempt, the athlete again showed arm pulling, and his shoulders rose too early, causing a swinging motion of the barbell. From Figure 18, it can be seen that during the receiving support phase, his center of gravity was behind him, his hips clearly sat backward, and he was unable to recover the barbell. The barbell fell backward, causing this snatch attempt to fail and the result to be invalid.

The weight of the third snatch attempt was still 153 kg and was not increased. During this attempt, the athlete paid attention to the problems of excessive arm tension and premature shoulder rise. However, during the support phase, his center of gravity was still shifted backward. Compared with the previous two attempts, this attempt was slightly better, and he was able to recover the barbell. From the figure below, it can be seen that this attempt was completed relatively smoothly.

In this snatch competition, Chen Hu failed his first and second attempts. The reason was insufficient grip strength, which caused arm tension, and he did not find the power point before exerting force too early, resulting in a swinging motion of the barbell. This caused the barbell to move backward and led to the failure of both attempts. In the third attempt, he paid attention to this issue and succeeded, but arm pulling still occurred. Compared with the first two attempts, he made a good adjustment and succeeded.

Analysis of the Clean and Jerk Competition Performance of Sichuan Weightlifting Team Member Chen Hu

Chen Hu competed in the men’s 85 kg clean and jerk event at the 13th National Games. The weight of his first clean and jerk attempt was 187 kg. When completing the clean and standing up, his movement was standard, but during the dip and drive, his center of gravity shifted slightly forward. From Figure 20, it can be seen that during the split support phase, when receiving the barbell, his right arm did not extend fully in one motion. As a result, during the jerk, he could not actively complete the split support, and he did not have the strength to recover the barbell, making this attempt invalid.

The weight of the second clean and jerk attempt remained unchanged at 187 kg. During this second attempt at 187 kg, after paying attention to actively supporting with the right arm, the movement was completed very well. However, during the dip and drive, his center of gravity shifted slightly to the left, and the barbell was also caught slightly to the left. From Figure 21, it can be seen that in this attempt, during the split support phase, Chen Hu’s center of gravity was in the middle, and the barbell was supported above and behind the ears, so he was able to complete this attempt relatively well.

The weight of the third clean and jerk attempt was 195 kg. When turning the barbell over to the chest, his waist and back were loosened by the impact of the barbell and were not tightened to receive the barbell. When standing up, he struggled greatly and consumed a large amount of physical strength. During the dip and drive, his center of gravity shifted forward. From Figure 22, it can be seen that Chen Hu’s dip and drive height was not enough, and he did not fully send the barbell to the support position before supporting it. During the split support phase, his right arm did not extend fully in one motion. These combined factors led to the failure of this clean and jerk attempt.

This athlete ranked eleventh with a snatch of 153 kg, a clean and jerk of 187 kg, and a total of 340 kg. National-level elite athlete Chen Hu said: “There are several reasons why I did not perform well in this competition. First, my shoulder injury had not healed, so I could not complete the support properly. Second, I also had a knee injury, so I did not complete the clean well. Third, I did not control my body weight well before the competition and lost too much weight.” Therefore, in regular training, the athlete should protect his body, stretch and relax more after training, receive timely medical treatment for injuries, and control his diet in daily life to maintain his body weight. In regular snatch training, this athlete’s technical movement is not very good. He mostly relies on raw strength to lift the weight, and his grip strength is relatively weak, making the barbell likely to slip out of his hands. Therefore, based on this characteristic, he needs to strengthen his technical and semi-technical training, such as power snatch, above-knee snatch, power clean with power jerk, and rack jerk. At the same time, he should strengthen grip-strength training in order to improve his competition results.

u/AdRemarkable3043 — 20 days ago
▲ 9 r/weightlifting

Following the last post: https://www.reddit.com/r/weightlifting/comments/1t105j2/translation_of_chinese_provincial_eightweek/

This is Lin Zufu’s summary and analysis of his teammate Chen Hu.

Analysis of the Pre-competition Training Situation of Sichuan Weightlifting Team Member Chen Hu

Chen Hu was formerly an 85 kg weightlifter. He trained for 20 years, was a national-level elite athlete, placed among the top competitors many times in national men’s weightlifting competitions, won the National University Weightlifting Championship, was a key member of the Sichuan provincial weightlifting team, won second place at the 2010 City Games, and won second place at the 2011 World Youth Weightlifting Championships. In training, his best results reached 165 kg in the snatch, 205 kg in the clean and jerk, and 370 kg in total, which is above the level of an international-level elite athlete. His main strength results included a 240 kg front squat, a 270 kg back squat, a 210 kg snatch pull, and a 250 kg clean pull. Before the competition, he needed to lose 6 kg of body weight. A decline in physical condition can lead to a decline in results, and a lower success rate can also result in an unsatisfactory competition ranking. His technical characteristics are strong explosive power and fast speed during movements. His weakness is poor grip strength, which causes his arms to become tense when the snatch is heavy, preventing him from completing the extension and force exertion movement well and leading to poorer snatch results. In the clean and jerk, when turning the barbell over in the clean, his elbows are too slow. The barbell crashes heavily onto him, which causes his back to loosen and affects the dip and drive in the jerk, leading to failed clean and jerk attempts.

Chen Hu is an athlete with 18 years of weightlifting training experience. His performance during the eight weeks of training before the National Games final is shown in detail in Table 14 below:

Table 14. Chen Hu’s Pre-Competition Training Situation Table (Unit: kg)

Time Snatch Clean and Jerk Total Intensity
2017 National Games preliminary 156 186 342 95%
Eight weeks before the final 150 185 335 93%
Seven weeks before the final 155 190 345 95.8%
Six weeks before the final 153 187 340 94.4%
Five weeks before the final 150 190 340 94.4%
Four weeks before the final ---- ---- ---- 0%
Three weeks before the final 140 170 310 86.1%
Two weeks before the final 145 180 325 90%
One week before the final 145 175 320 88.8%
National Games final 153 187 340 94.4%
Maximum 165 195 360 100%
Average 147 184 331 91.9%
Minimum 140 170 310 86.1%

It can be seen from Table 14 that Chen Hu’s best pre-competition condition appeared in the seventh week before the competition, at 95.8%. During the eight weeks of pre-competition training, he did not reach his previous training maximum values, which refer to his best results in past training. The lowest training value appeared in the third week before the final, at 86.1%. In the first week before the competition, the intensity was not increased, and he only attempted the opening weights for the competition. In the fourth week before the final, he suffered an injury, and during the injury treatment process, he did not participate in specialized training. Looking at Chen Hu’s training intensity during the eight weeks before the competition, only one week reached above 95%, indicating that the effect of pre-competition training was very unsatisfactory. This was also caused by injury. Comparing the results of the National Games final with those of the 2017 National Games preliminary round, the final results were slightly lower, which shows that the impact of the pre-competition injury still existed. This also indicates that Chen Hu’s injury during pre-competition training prevented him from training normally, which was also the reason why he did not achieve good results in the National Games final. Based on weightlifter Chen Hu’s individual technical characteristics, and following the principle known as “two major and one minor,” which refers to two weeks of high-intensity, high-volume training and one week of low-intensity, low-volume training, the coaching team and the athlete discussed and formulated an eight-week pre-final training plan consisting of four microcycles, with each microcycle lasting two weeks. The plan was revised according to unexpected situations, and the details are shown in Tables 15 to 18.

Table 15. Chen Hu’s Training Plan for the first Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-knee snatch: 160 kg, 1 rep × 6 sets; snatch panda pull: 175 kg, 2 reps × 6 sets; snatch balance: 180–190 kg, 1 rep × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 200–220 kg, 2–3 reps × 8 sets; jerk dip: 260 kg, 3 reps × 6 sets; clean pull: 210–220 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Stiff-legged pull: 110 kg, 1 rep × 6 sets; muscle snatch: 90 kg, 2 reps × 6 sets; push press: 130 kg, 2 reps × 6 sets; jerk balance: 220 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 230 kg, 2 reps × 6 sets; standing good morning: 90 kg, 8 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 150–160 kg, 1 rep × 6 sets; clean and jerk: 180–195 kg, 1 rep × 6 sets; clean panda pull: 180 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 200–220 kg, 2 reps × 6 sets; snatch pull: 180–190 kg, 2 reps × 6 sets; block snatch panda pull: 175 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Chen Hu’s first microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the first microcycle was high intensity and high training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and

Table 16. Chen Hu’s Training Plan for the second Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-/below-knee clean followed by jerk: 180 kg, 1 rep × 6 sets; snatch pull: 170–190 kg, 2 reps × 6 sets; jerk balance: 210–230 kg, 2 reps × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 200–230 kg, 2–3 reps × 8 sets; jerk dip: 270 kg, 3 reps × 6 sets; three-stop snatch pull: 170 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Power snatch: 130–140 kg, 1 rep × 6 sets; power clean + power jerk: 160–170 kg, 1 rep × 6 sets; snatch-grip static support: 160–170 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 230 kg, 2 reps × 6 sets; standing good morning: 90 kg, 8 reps × 6 sets; half strict press from rack: 80 kg, 6 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 155–160 kg, 1 rep × 6 sets; clean and jerk: 175–195 kg, 1 rep × 6 sets; clean panda pull: 130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 210–230 kg, 2 reps × 6 sets; snatch panda pull: 160–175 kg, 2 reps × 6 sets; block clean panda pull followed by clean pull: 185–270 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Chen Hu’s second microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the second microcycle was high intensity and high training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

Table 17. Chen Hu’s Training Plan for the third Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-knee snatch: 160 kg, 1 rep × 6 sets; snatch panda pull: 175 kg, 2 reps × 6 sets; snatch balance: 160–175 kg, 1 rep × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 215–225 kg, 2–3 reps × 8 sets; jerk dip: 270 kg, 3 reps × 6 sets; clean pull: 210–220 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Stiff-legged pull: 110 kg, 1 rep × 6 sets; muscle snatch: 90 kg, 2 reps × 6 sets; push press: 130 kg, 2 reps × 6 sets; jerk balance: 230 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 230 kg, 2 reps × 6 sets; standing good morning: 90 kg, 8 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 150–160 kg, 1 rep × 6 sets; clean and jerk: 180–195 kg, 1 rep × 6 sets; clean panda pull: 170 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 200–220 kg, 2 reps × 6 sets; snatch pull: 170–190 kg, 2 reps × 6 sets; block snatch panda pull: 175 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Chen Hu’s third microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the third microcycle was high intensity and high training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

Table 18. Chen Hu’s Training Plan for the fourth Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-/below-knee clean followed by jerk: 180 kg, 1 rep × 6 sets; snatch pull: 170–190 kg, 2 reps × 6 sets; jerk balance: 210–230 kg, 2 reps × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 205–230 kg, 2–3 reps × 8 sets; jerk dip: 270 kg, 3 reps × 6 sets; three-stop snatch pull: 180 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Power snatch: 130–140 kg, 1 rep × 6 sets; power clean + power jerk: 150–160 kg, 1 rep × 6 sets; snatch-grip static support: 160–170 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 220 kg, 2 reps × 6 sets; standing good morning: 90 kg, 8 reps × 6 sets; half strict press from rack: 80 kg, 6 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 155–165 kg, 1 rep × 6 sets; clean and jerk: 180–200 kg, 1 rep × 6 sets; clean panda pull: 180 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 200–220 kg, 2 reps × 6 sets; snatch panda pull: 160–175 kg, 2 reps × 6 sets; block clean panda pull followed by clean pull: 165–260 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Chen Hu’s fourth microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the fourth microcycle was high intensity and low training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 4 to 6 sets of 1 to 2 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

National-level coach You Longwang said: “Chen Hu’s characteristic is that he has great strength, but his weaknesses are slightly rough technique and grip strength.” Therefore, based on this characteristic, Chen Hu needs to strengthen his technical and semi-technical training, such as power snatch, above-knee snatch, power clean + power jerk, and rack jerk. At the same time, he should strengthen grip-strength training in order to improve his competition results.

Competition Footage and Analysis

see this post

https://www.reddit.com/r/weightlifting/comments/1t1232e/chen_hu_in_chinese_national_2017/

reddit.com
u/AdRemarkable3043 — 20 days ago
▲ 12 r/weightlifting

Following this post:

https://www.reddit.com/r/weightlifting/comments/1t105j2/translation_of_chinese_provincial_eightweek/

There are some figures in his analysis, I did not copy the figures and clipped his full videos.

His own analysis:

Lin Zufu competed in the men’s 56 kg weightlifting event at the 13th National Games. His pre-competition body weight was 55.8 kg. His declared results before the competition were 125 kg in the snatch, 155 kg in the clean and jerk, and 280 kg in total. In the competition, his actual first snatch attempt was 117 kg, and his actual first clean and jerk attempt was 146 kg. According to the order from the lightest to the heaviest weight, he was the sixth athlete to compete. His first snatch attempt was 117 kg. During this attempt, slight nervousness and pulling with the arms appeared, causing the barbell to pass over his head while his waist and back were relaxed and not tightened. His center of gravity shifted backward. However, the weight was still within a controllable range, so he was able to recover it and did not fail the attempt. From Figure 5, it can be seen that during the receiving support phase, Lin Zufu’s waist and back were relaxed and not tightened, and his hips were sitting backward.

The weight of the second snatch attempt was 120 kg. During this attempt, the problem of pulling with the arms still appeared. Lin Zufu exerted force before the barbell reached the power point, which caused the barbell to be too low and made it impossible to complete the receiving phase. This led to the failure of the attempt. From Figure 6, it can be seen that during the receiving support phase, because the barbell was not high enough, the support position shifted forward. During this attempt, his arms were bent in the support phase, which shows that Lin Zufu exerted force before the barbell reached the power point. The center of gravity of the barbell was in front of his chest rather than above the back of his ears.

The weight of the third snatch attempt remained unchanged at 120 kg. After guidance from the coach, Lin Zufu identified the mistakes, adjusted his mentality, and, when going on stage for the attempt, did not show pulling with the arms or premature force exertion. His movement was smooth and relaxed, without hesitation or delay. From Figure 7, it can be seen that during this attempt, Lin Zufu’s waist and back were tightened in the receiving support phase, and the barbell’s support point was also above and behind the ears. The completion of the whole movement was good. After achieving the above points, he successfully completed this attempt, and his final snatch result was 120 kg.

It can be seen from the snatch competition that this athlete performed normally at his usual training level in the snatch competition. However, in the second snatch attempt, pulling with the arms did occur. National-level coach You Longwang said: “This athlete often pulls with his arms during regular training.” But in the third snatch attempt, he adjusted in time, which was the performance of an excellent athlete.

Lin Zufu’s declared weight for the first clean and jerk attempt at the 13th National Games was 155 kg, while his actual first clean and jerk attempt in the competition was 146 kg. During this attempt, when turning the barbell over to the chest, his center of gravity shifted forward, and the height of the barbell was not enough for him to accurately turn the barbell onto the clavicles. From Figure 8, it can be seen that during the receiving phase, there was an obvious and very serious forward shift of the center of gravity, causing the heels of both feet to leave the ground. Under such a heavy weight, the athlete had no way to recover the barbell, which caused the attempt to fail because he did not complete the clean movement.

The weight of the second clean and jerk attempt remained 146 kg and was not increased. In this attempt, Lin Zufu paid attention to the center of gravity of the barbell and completed the clean movement well, successfully completing the jerk, and the result was valid. During the movement, he still leaned slightly forward during the dip, which also caused his center of gravity to shift forward during the rebound and upward support. The overall center of gravity shifted forward, and with such a heavy weight, this could easily lead to failure of the attempt. From Figure 9, it can be seen that there was an obvious forward shift of the center of gravity during the receiving support phase, but this weight was still within Lin Zufu’s control, so the attempt was successful.

In the third attempt, the weight was increased to 150 kg. When turning the barbell over to the chest, his center of gravity still shifted forward. When standing up, he consumed a large amount of physical strength. During the dip and drive, his center of gravity shifted forward, and the center of gravity of the whole barbell was also on the left side. This caused the upward height of the barbell to be insufficient, making it impossible to complete the receiving support phase. At the same time, during the support phase, his right hand and arm were not fully extended, and the support was not completed in one motion. The deformation of the clean and jerk technique caused the failure of this clean and jerk attempt. From Figure 10, it can be seen that during the receiving support phase, because the barbell was not high enough, Lin Zufu was unable to complete the receiving support phase. At the same time, during the upward jerk support, his right arm was not straight, the support was not completed in one motion, and the final result of the clean and jerk competition was 146 kg.

In this competition, the athlete did not perform well. He ranked eighth in the snatch with 120 kg, ranked eleventh in the clean and jerk with 146 kg, and ranked eleventh in the 56 kg weightlifting event with a total result of 266 kg. In weightlifting competitions, there are only three attempts each in the snatch and the clean and jerk, and only a relatively high success rate can lead to a good ranking. It can be seen that weightlifter Lin Zufu did not perform at his original level in the clean and jerk competition, and his success rate was not high. He succeeded in only one of the three clean and jerk attempts, which also indicates that his ranking would not be very high. This athlete is prone to pulling with the arms in the snatch during regular training. In the clean and jerk, he is prone to a forward shift of the center of gravity during the dip and drive, and his lower limbs are unstable during the support phase. However, his advantage is that his support ability is very strong, and when the movement deviation is not too large, he is able to recover the barbell. Therefore, in regular training, he should strengthen semi-technical movement training.

u/AdRemarkable3043 — 20 days ago
▲ 10 r/weightlifting

My note:

People are already very familiar with the training of the Chinese national team, but the details of training at the Chinese provincial team level may still be less clear. Many Chinese athletes can pursue a master’s degree at a university after retirement, and their theses usually analyze their own training plans. I translated Lin Zufu’s thesis. He was a 56 kg weightlifter on the Chengdu provincial team, and his thesis discusses his preparation plan and competition analysis for the 2017 National Games.

Translation:

Analysis of the Pre-competition Training Situation of Sichuan Weightlifting Team Member Lin Zufu

Lin Zufu is an active 55 kg weightlifter, formerly in the 56 kg category, who is preparing for the men’s weightlifting competition at the 14th National Games. He has trained for 14 years, is a national-level elite athlete, has placed among the top competitors many times in national men’s weightlifting competitions, won the 2014 National University Weightlifting Championship, and is a key member of the Sichuan provincial weightlifting team. At the 13th National Games, he did not perform well, and his results were not very satisfactory. In training, his best results have reached 125 kg in the snatch, 155 kg in the clean and jerk, and 280 kg in total, which is above the level of an international-level elite athlete. His main strength results include a 180 kg front squat, a 205 kg back squat, a 165 kg snatch pull, and a 195 kg clean pull. Before the competition, he needed to lose 4 kg of body weight. A decline in physical condition can lead to a decline in strength, and a lower success rate can also result in an unsatisfactory competition ranking. In addition, this athlete has a slight psychological barrier in the snatch. He can still perform the movement very well with weights below 95%, but adding more weight can cause technical deformation. As long as he breaks through this barrier, his results will improve by several levels.

The eight weeks before the 13th National Games were a very important time point. If training could be done well at this stage, then one-third of the success in the competition would already be achieved. Lin Zufu’s specialized training situation in the eight weeks before the National Games final is shown in Table 4 below.

Table 4. Table of Lin Zufu’s Specialized Training in the Eight Weeks Before the Competition (Unit: kg)

Time Snatch Clean and Jerk Total Intensity
2017 National Games preliminary 118 148 266 95%
Eight weeks before the final 120 150 270 96.4%
Seven weeks before the final 123 150 273 97.5%
Six weeks before the final 122 150 272 97.1%
Five weeks before the final 115 143 258 92.1%
Four weeks before the final 115 145 260 92.8%
Three weeks before the final 120 150 270 96.4%
Two weeks before the final 118 148 266 95%
One week before the final 115 143 258 92.1%
National Games final 120 146 266 95%
Maximum 125 155 280 100%
Average 119 145 264 94.2%
Minimum 115 143 258 92.1%

It can be seen from Table 4 that during Lin Zufu’s eight weeks of pre-competition training, his specialized training results did not reach the maximum values. The maximum values refer to his best results in regular training. The highest values during the eight weeks before the competition appeared in the seventh week before the competition, at 97.5%, and in the sixth week before the competition, at 97.1%. The lowest values appeared in the fifth week before the competition, at 92.1%, and in the first week before the competition, at 92.1%. Among them, the first week before the competition did not include increased intensity and only reached the starting weight for the competition. Looking at the training intensity during Lin Zufu’s eight weeks before the competition, there were five weeks in which the intensity reached above 95%, indicating that the training effect was guaranteed. Comparing the results of the 2017 National Games preliminary round with those of the National Games final, it can be seen that the final results were the same as the preliminary results, indicating that the athlete did not perform at his best level in the National Games final and still had room for improvement.

Based on Lin Zufu’s individual characteristics, and following the principle known as “two major and one minor,” which refers to two weeks of high-intensity, high-volume training and one week of low-intensity, low-volume training, the coaching team and the athlete discussed and formulated an eight-week pre-final training plan consisting of four microcycles, with each microcycle lasting two weeks. The plan was revised according to unexpected situations, and the details are shown in Tables 5 to 8.

Table 5. Lin Zufu’s Training Plan for the First Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-knee snatch: 120 kg, 1 rep × 6 sets; snatch panda pull: 135 kg, 2 reps × 6 sets; snatch balance: 140–150 kg, 1 rep × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 155–160 kg, 2–3 reps × 8 sets; jerk dip: 220 kg, 3 reps × 6 sets; clean pull: 170–180 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Stiff-legged pull: 90 kg, 1 rep × 6 sets; muscle snatch: 70 kg, 2 reps × 6 sets; push press: 100 kg, 2 reps × 6 sets; jerk balance: 180 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 180 kg, 2 reps × 6 sets; standing good morning: 70 kg, 8 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 115–120 kg, 1 rep × 6 sets; clean and jerk: 140–155 kg, 1 rep × 6 sets; clean panda pull: 130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 150–160 kg, 2 reps × 6 sets; snatch pull: 150–160 kg, 2 reps × 6 sets; block snatch panda pull: 145 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Lin Zufu’s first microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the first microcycle was high intensity and high training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

Table 6. Lin Zufu’s Training Plan for the Second Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-/below-knee clean followed by jerk: 140 kg, 1 rep × 6 sets; snatch pull: 150–160 kg, 2 reps × 6 sets; jerk balance: 180–190 kg, 2 reps × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 155–160 kg, 2–3 reps × 8 sets; jerk dip: 220 kg, 3 reps × 6 sets; three-stop snatch pull: 140 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Power snatch: 100–110 kg, 1 rep × 6 sets; power clean + power jerk: 120–130 kg, 1 rep × 6 sets; snatch-grip static support: 120–130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 180 kg, 2 reps × 6 sets; standing good morning: 70 kg, 8 reps × 6 sets; half push press from rack: 50 kg, 6 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 115–120 kg, 1 rep × 6 sets; clean and jerk: 140–155 kg, 1 rep × 6 sets; clean panda pull: 130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 150–160 kg, 2 reps × 6 sets; snatch panda pull: 130–135 kg, 2 reps × 6 sets; block clean panda pull followed by clean pull: 135–200 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Lin Zufu’s second microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the second microcycle was high intensity and high training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

Table 7. Lin Zufu’s Training Plan for the Third Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-knee snatch: 120 kg, 1 rep × 6 sets; snatch panda pull: 135 kg, 2 reps × 6 sets; snatch balance: 140–150 kg, 1 rep × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 155–160 kg, 2–3 reps × 8 sets; jerk dip: 220 kg, 3 reps × 6 sets; clean pull: 170–180 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Stiff-legged pull: 90 kg, 1 rep × 6 sets; muscle snatch: 70 kg, 2 reps × 6 sets; push press: 100 kg, 2 reps × 6 sets; jerk balance: 180 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 180 kg, 2 reps × 6 sets; standing good morning: 70 kg, 8 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 115–120 kg, 1 rep × 6 sets; clean and jerk: 140–155 kg, 1 rep × 6 sets; clean panda pull: 130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 150–160 kg, 2 reps × 6 sets; snatch pull: 150–160 kg, 2 reps × 6 sets; block snatch panda pull: 145 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Lin Zufu’s third microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the third microcycle was high intensity and high training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

Table 8. Lin Zufu’s Training Plan for the Fourth Microcycle in the Eight Weeks Before the Final

Day Training Content
Monday Above-/below-knee clean followed by jerk: 140 kg, 1 rep × 6 sets; snatch pull: 150–160 kg, 2 reps × 6 sets; jerk balance: 180–190 kg, 2 reps × 6 sets; small-muscle accessory work: 12 reps × 8 sets; stretching and relaxation: 30 minutes
Tuesday Front squat: 155–160 kg, 2–3 reps × 8 sets; jerk dip: 220 kg, 3 reps × 6 sets; three-stop snatch pull: 140 kg, 1–2 reps × 6 sets; weighted back extensions and abdominal exercises: 15 reps × 6 sets; stretching and relaxation: 30 minutes
Wednesday Power snatch: 100–110 kg, 1 rep × 6 sets; power clean + power jerk: 120–130 kg, 1 rep × 6 sets; snatch-grip static support: 120–130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Thursday Back squat: 180 kg, 2 reps × 6 sets; standing good morning: 70 kg, 8 reps × 6 sets; half strict press from rack: 50 kg, 6 reps × 6 sets; weight-plate complex: 2 sets; general physical conditioning; stretching and relaxation: 30 minutes
Friday Snatch: 115–120 kg, 1 rep × 6 sets; clean and jerk: 140–155 kg, 1 rep × 6 sets; clean panda pull: 130 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes
Saturday Front squat: 150–160 kg, 2 reps × 6 sets; snatch panda pull: 130–135 kg, 2 reps × 6 sets; block clean panda pull followed by clean pull: 135–200 kg, 2 reps × 6 sets; stretching and relaxation: 30 minutes

The content of Lin Zufu’s fourth microcycle training plan during the eight weeks before the final mainly focused on specialized techniques, including the snatch and the clean and jerk. The training goal of the fourth microcycle was high intensity and low training volume, completing training intensities of 90%, 95%, and 100%, with a training volume of 6 to 8 sets of 2 to 3 reps. At the same time, the plan aimed to restore and improve the results of the three major strength areas: upper-limb strength, waist strength, and leg strength, while also strengthening small-muscle training and post-training stretching and relaxation.

National-level coach You Longwang said: “Lin Zufu’s weakness is in the clean and jerk. During the dip and drive, his center of gravity tends to shift forward, and his lower body is unstable during the support phase. At the same time, his advantage is that his support ability is very strong, and when the movement deviation is not too large, he is able to recover the barbell.” Based on this characteristic, Lin Zufu’s pre-competition training should strengthen auxiliary clean and jerk exercises such as rack jerks, jerk balance, and dip-drive power movements in order to improve his competition results.

Competition Footage and Analysis

see this post

https://www.reddit.com/r/weightlifting/comments/1t10a5i/zufu_lin_in_chinese_national_2017/

reddit.com
u/AdRemarkable3043 — 20 days ago