How to write the training summary of weightlifters?

Domestic weightlifting events have been brilliant for many years. At present, among the 24 men's world records, four were created by China people. There are many middle and small level players in China who are quite outstanding, such as Li in 77 kg class and 320 kg class. Zhan Xugang squats 290 kilograms. However, the promotion of weightlifting in China is not very good, and considering the confidentiality needs of competitive training, most of us know little about their training. In fact, weightlifters have a lot to learn from in strength training. Although the purpose of weightlifters is to lift as much weight as possible, the purpose of bodybuilders is to build well-developed and symmetrical muscles, but there are still similarities between them. If you are more interested in strength than muscle, you should study the training methods of weightlifters. Here, I have synthesized some information about weightlifting training that I have read, as well as posts posted by my brothers, such as I love weightlifting and yjh, and think that weightlifters are worth learning in the following aspects:

One.

When exerting strength, try to mobilize the strength of all parts of the body, especially the strength of the legs. The same is to lift the barbell as high as possible above your head. Let's see how weightlifters lift first, and then let's see how we ordinary fitness enthusiasts lift. Fitness enthusiasts generally use upper limb strength and borrow some leg strength at most, while weightlifters attach great importance to the use of leg strength. Think about weightlifting, strong man competition, shot put, including wrestling, most strength events. The more body parts you move, the better it will be in the competition. Obviously, friends who value strength should pay more attention to compound movements, especially those that can mobilize leg strength and waist strength.

Two.

Pay attention to squat. As we all know, the most legendary Hercules, Paul Anderson, who squats 1206 pounds, Hyman, who squats 1008 pounds, mark henry, who squats 948 pounds without equipment, and Aslanbeck, who squats 455 kilograms without equipment, are all weightlifters. The Bulgarian weightlifting team practices squats almost every day, sometimes twice a day. Weightlifters are characterized by practicing both squats and squats, only using barbells, no combined equipment, no squat vest, and squatting to the end, not satisfied with only practicing the thighs below the level. This fully shows that the role of squat without equipment in improving strength is unparalleled.

Three.

Attach importance to aerobic training. In weightlifting theory, this belongs to general physical training. Generally, fitness enthusiasts don't pay much attention to aerobic training, such as running and mountain climbing, and feel that this is not directly related to strength growth. But everything is connected, and weak aerobic capacity actually affects the growth of strength. In fact, the general physical training range of weightlifters has gone far beyond aerobic training, including flexibility, speed and endurance. Although the general physical training is only auxiliary, weightlifters are very serious about this exercise and are not careless at all. Therefore, friends who want to increase their strength should not neglect aerobic training.

Four.

The arrangement of weight should be periodic and relaxed, not static. People's strength grows in waves, and it is impossible to grow in a straight line. Always adding weight blindly, you will definitely not reach your goal. After a long time, you will have doubts about your ability, and you will not dare to increase your strength if you grow fast. Many weightlifters adopt the mode of one week's load and one week's load, with many changes, such as two big and two small, one and a half weeks, one and a half weeks. This problem is more complicated, and one or two words are not clear. In short, strength training must be periodic, not a weekly pattern.

Five.

Improve upper limb strength through whole body movements. When it comes to upper limb strength, people immediately think of bench press and bending, but weightlifters basically don't practice bench press and bending in formal training (except early training), and Bulgarian weightlifting team doesn't even practice bench press and bending. They all use complete clean and jerk and decomposition movements to practice upper limb strength. Although the legs and waist are active in these movements, the upper limb strength plays an auxiliary role. But when you think about it, most of the actual efforts are like this.

Six.

More barbells, less combined equipment. Nowadays, many bodybuilders plead for the combination equipment, and think that the combination equipment also has many benefits. But Huck's squat and leg flexion and extension can never be compared with barbell squat in improving strength, especially in improving leg strength. Weightlifters only squat before and after the barbell. Maybe you will say that they are playing barbells. But think about it, if the combined equipment is better than barbells, will weightlifters give up?

Seven.

The value of winter training. Winter training is not unique to weightlifters, but there are many events. However, most fitness enthusiasts do not train seriously in winter, but because they feel cold, they reduce their training intensity. You should know that11~ April is the golden age of strength growth. Unfortunately, when the training of weightlifters is in full swing, many of us are locked in the world.

Eight.

Don't start the next group without a good rest. In bodybuilding training, pay attention not to rest too long between groups to keep muscles tense. However, in strength training, if the muscles are not fully recovered, start the next group, and you can't lift what you could. This group is basically practicing in vain. Paul Anderson's inter-group rest time is particularly long, which may be unfavorable for muscle growth, but the benefits for improving strength are obvious.

Nine.

The movements should be standard and solid, not vain. In weightlifting, the whole movement must be done once (snatch) or twice (clean and jerk). You said your arm didn't straighten at first, and then it propped up a little. If not, it has already failed, and the requirements for amplitude and fluency are very strict. In the snatch and clean and jerk, many athletes really squat down to their buttocks and touch their calves. Think about it. In order to lift heavy objects and reduce the movement range, many bench press hand guards are almost practicing hard pulling. Everyone should think about it. Although you lift a lot, how much can you lift if you move completely unprotected?

Tongtenuto

Attach importance to the development of hip and biceps femoris strength. Now everyone knows that quadriceps strength is very important. However, the research of the former Soviet Union and Bulgarian weightlifting teams shows that the strength of hip and biceps femoris (the muscle group behind thigh) is no less than that of quadriceps femoris. In the power lift squat, the strength of hip and biceps femoris is more important than quadriceps femoris. In any case, it is absolutely necessary for quadriceps femoris to develop in a balanced way with hip and biceps femoris. Therefore, we must not equate leg strength with quadriceps femoris strength, and regard hip and biceps femoris strength as dispensable.

The above is my very shallow understanding, hoping to play a role in attracting jade, so that everyone can learn more about the training experience of weightlifters and promote our strength to improve faster!