Originally Posted by NickHorton
I think this answers my original question about their general approach. And, I agree completely.
I can see how sticking to just one classical lift a day makes the major volume being done more feasible. (Psychologically as much as physiologically!)
Do they max out on squats (or anything else) as often as they do with the Oly lifts?
Don't agree with everything I say first. Test them, then see if it's true. Take at least 6 weeks before deciding though.
They ......let's just say athlete Nick Horton has a back squat of 200KG.
He currently feels like he's a 80%. He goes for a 180KG and gets a HARD single. There's no way he's going to get 200KG, so what he'll do is, Nick Horton's going to go down to 170KG, and he'll try to put a mental goal of 3-4 reps. He'll whack at that, until his groove suddenly improves and he'll go up to 180-190KG maybe and try a few reps. If he gets pinned, he'll say, screw this, I'm going down to 170KG for 2 ..maybe 3 more sets of doubles and triples.
You don't look for your lifetime max every session. You look for your daily max.
Originally Posted by Xi Xia
When you say his snatch is 120, is that a 120 he can hit consistently, day in and day out?
Refer to answer above. Look for DAILY max.
Originally Posted by mhansbrough
"The general idea in training at this point in the evening is, 1 1/2 hours of classical lifts, 40 minutes of pulling, 50 minutes of strength work such as squats and bodybuilding work. Each day is spent working on one classic lift. Mornings are generally for power work, balancing and speed."
Does this mean in the evenings everything for that session is devoted to snatch OR c&j and not both? For example, snatch for 1-1/2 hrs, 40 mins of snatch pulling exercises, and then strength work.
Another question I'd like to add is what are their thoughts on the training effect of all the warm up sets. The women especially seem to do a ton of work with 50 and 60 kilos before moving up.
Also (ok 2 questions), do they keep track of anything? i.e. tonnage, number of lifts, use zones of intensity, etc.
This is a great thread!
It's back to what you're trying to achieve here. Is your snatch lagging behind your CNJ's? If yes, spend more time with the snatches. Tell me waht your weakness is and I'll see what I can deduce out of that.
My thoughts on warm-ups? Excellent. Maybe try to look at it this way.
If your form at 50KG is shit, what makes you think you're going to get it right at 100KG? They don't do that for fun. They do that for consistency. After 2 sets of triples, you'll see whether your technique on that day is good or bad. Keep trying at the lighter weights until you find your groove.
Or, go up in weights, find your form shitty, go back down, at least you've turned on more fibers and then ramp up again and see what happens. Every time when you see the Chinese going up and down the weights, you think they're doing every rep for the sake of getting it up. Getting it done. Wrong. They're doing every rep for perfection in technique and feeling.
I can't place the right feeling in you. You must find it. My coaching cues will only show you the path. The feeling of walking that path, you must discover, yourself. That's what I do. I show you the road, to place the feeling
And yeah, they track three simple things. Weights, repetitions and feeling. Was that rep heavy? was it good, what could be corrected, what was wrong, what was right, what cues helped me? FEELING. FEELING. What helped me FEEL like it was spot on.
Originally Posted by BTBAM
I'd be interested to hear how they address the common problem of hips rising too fast (in the pull and also the squat). I feel like taking care of this would also fix uprightedness issues with people whose hips shoot up on a heavy back squat, for example.
1. Rhomboids and lats tight.
2. Shoulders loose.
3. Deep breath in belly.
4. Create the "triangle". I will never be able to explain this with just words but this might help. The purple spots need to be tight and contracted. The red spot is where the last bit will feel tight when you take a deep breath
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From here, keep the rhomboids (think chest UP) tight and just drive the legs. Keep practicing clean and snatch deadlifts. We want form. We're not doing pulls to get stronger or whatever. That's a byproduct. We want the good solid tightness.
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