Overall, the Sr. and Jr. world records for men and women have been broken 4420 times by weightlifters from 53 countries and regions in the past 105 years from 1907 to 2012 (Yang 2013). In this period, Chinese weightlifters broke the men’s world record 77 times and junior men’s men’s world records 74 times, while women’s records were broken 544 times and junior women’s records 256 times. This total of 960 records account for 21.7% of the 4420 records from 1907 to 2012. Additionally, Chinese weightlifting teams won 113 gold medals for men and 332 gold medals for women, which is 58.9% of the 564 gold medals awarded by the IWF in world weightlifting championships. At the Olympic level, Chinese weightlifting teams won 29 gold medals (see Table 1 – 1 – 2 2 for more det ails), 13 silver medals, and 8 bronze medals, cementing China’s position in the development of world weightlifting. To continue this growth, China has 8 national weightlifting bases, 39 provincial weightlifting bases, and 101 weightlifting bases for high-level talent development. Almost 10,000 juniors participate in the amateur weight training which feeds into developing junior weightlifting. The final period runs from 2000 through the present, where Chinese weightlifting incorporated multidisciplinary scientific methods to enhance its performance. While the foundation for Chinese weightlifting had been set by Zhao Qingkui and others, many weightlifting instructors mainly relied on observation and experience from guiding athletes through various aspects of training (Xu 2015). Despite achieving excellent results through much of the 1990’ s, relying primarily on observation produces two major issues: the first is that there can be disparities between individuals observing the same situation, which can result in inconsistencies in the accuracy of suggestions for improving technique or other areas. The second is that athletes will develop different and inconsistent understandings based on the instructor’s suggestions and cues. This can result in different levels of performance at the individual individual level but can also result in a province systematically lagging others in ter ms of recruitment, performance, and injury prevention (see Fan 2004; Shen and Song 2013). This is significant because China’s national level competitions are battles among the provinces and determine the future of the national team. Thus, Chinese weightlifting coaches realized that in order to consistently achieve high-level results, the system must be built on consistent programming and an agreed upon foundation of knowledge. While becoming a champion in the high-level competition depends on hard work and diligent practice, selecting talented children and juniors and training them scientifically is the prerequisite for bringing up great athletes to the world elite level. Yang (1999) analyzed the age characteristics of highlevel weightlifters and found that that since 1960s, weightlifters have starting training at a younger and younger age. Specifically, 50 years ago the age of athletes when they began training was about 16 – 16 – 17 17 but now the average age is about 10 – 10 – 12 12 years old. Additionally, during 1960 - 1990 the average age of men’s Olympic weightlifting champion dropped from 27.9 to 24.5. Currently the average age to reach the world level is about 21 for men and 20 for women. Because of these decreasing trends, Chinese scouts and sports scientists pay attention to physical characteristics as usual, but now they place more importance on development potential, especially the level of testosterone because this is a great determinant determinant of an athlete’s strength and muscular potential. 31
Copyright © 2018 by Ma Strength, LLC
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Ma Strength, LLC, Manuel Buitrago, and Ma Jianping advise that the exercises and techniques described in this book may not be appropriate for all individuals and are for information purposes only. It is strongly recommended that the reader consult a physician before engaging in any of the activities or practices illustrated or described in this book. Ma Strength, LLC , Manuel Buitrago, and Ma Jianping disclaim any and all liability for any injury sustained or condition arising from the performance of any exercises or practices of ideas described in this book. Photography: Manuel Buitrago, unless otherwise noted Illustrations: Manuel Buitrago Printed in the United States of America
First Printing, 2018 For questions, comments, feedback, interests in hosting seminars or camps, please contact us at:
Ma Strength www.ChineseWeightlifting.com
2
Copyright © 2018 by Ma Strength, LLC
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Ma Strength, LLC, Manuel Buitrago, and Ma Jianping advise that the exercises and techniques described in this book may not be appropriate for all individuals and are for information purposes only. It is strongly recommended that the reader consult a physician before engaging in any of the activities or practices illustrated or described in this book. Ma Strength, LLC , Manuel Buitrago, and Ma Jianping disclaim any and all liability for any injury sustained or condition arising from the performance of any exercises or practices of ideas described in this book. Photography: Manuel Buitrago, unless otherwise noted Illustrations: Manuel Buitrago Printed in the United States of America
First Printing, 2018 For questions, comments, feedback, interests in hosting seminars or camps, please contact us at:
Ma Strength www.ChineseWeightlifting.com
2
TABLE OF CONTENTS TABLE OF CONTENTS
3
LIST OF TABLES
10
LIST OF FIGURES
12
Introduction
16
Chapter 1: History and Development of Weightlifting in China
21
Weightlifting in Ancient China
21
Weightlifting in Recent Centuries
24
Contemporary Weightlifting
25
Chapter 2: Chinese Weightlifting Philosophy: 3 Principles and 5 Words
35
3 Gravity Principles
35
Analysis of Weightlifting Techniques
38
5 Words
45
Close
45
Fast
48
Low
49
Timing
50
Stable
50
Conclusion
51
Chapter 3: Power, Strength, and Speed in Weightlifting
53
Power and its Components
53
The Role of Strength on the Barbell’s Height and Speed
54
Lifting Speed on the Barbell’s Height and Speed
55
Comparison of Strength and Speed
56
Conclusion
60
Chapter 4: Weightlifting Coaching Methods
62
Goal of Coaching
62
Best Practices for Coaching
62
Methods for Communicating Theoretical Concepts
64
3
Methods for Teaching Technique
65
Demonstration and Explanation
65
Decomposition Method
66
Repetition Teaching Method
70
Transformative Method
70
Verbal Commands
71
Kinesthetic Method
72
Methods to Correct Mistakes
73
Methods for Preventing Injury
73
Conclusion
75
Chapter 5: Weightlifting Training Principles
77
Adaptation
77
Characteristics of Adaptation
79
The Goal of Weightlifting Training
81
Best Practices for Weightlifting Training
83
Conclusion
86
Chapter 6: Athletic training
88
Goal of General Athletic Training
88
Best Practices for General Athletic Training
88
Methods for General Athletic Training
90
Goal of Specialized Athletic Training
93
Best Practices for Specialized Training
93
Specialized Training Methods
97
Conclusion
99
Chapter 7: Technical Training
102
Goals of Technical Training
102
Best Practices Weightlifting Technical Training
104
Movement Structure of Weightlifting Movements
106
Snatch and Clean
108
Start Position
108 4
Deadlifting the Barbell
115
Knee-Extension Stage
116
Knee-Hip Extension Stage
116
Pre-extension Stage:
117
Extension
118
Low Squat Support
119
Catching the Barbell
121
Recovery
124
Dropping the Barbell and Breathing Method
125
The Jerk
125
Start Position
126
Jerk Dip and Brake
128
Extension
131
Catching the Barbell
132
Recovery
136
Dropping the Barbell and Breathing Method
136
Phases of Technical Training
137
Conclusion
138
Chapter 8: Psychological Training
141
Factors that Affect an Athlete’s Mental State and their Effects Effects
141
Goals of Psychological Training
141
Best Practices for Psychological Training
143
Psychological Training Methods
144
Simulation Training
144
Training to Increase the Lifting Success Rate
146
Self-talk
147
Visualization
149
Relaxation training
151
Concentration training:
152
Training Willpower:
153 5
Conclusion
154
Chapter 9: Tactical Training
156
Goal of Tactical Training
156
Best Practices for Tactical Training
156
Tactical Training Methods
157
Body Weight Adjustment
157
Attempt Selection
161
Conclusion
164
Chapter 10: Recovery Training
166
Goals of Recovery Training
166
Best Practices for Recovery Training
166
Recovery Methods
167
Recovery During the Training Process
167
Recovery Outside of the Training Process
169
Psychological Recovery Methods
173
Conclusion
173
Chapter 11: Intellectual Training
175
Goal of Intellectual Training
175
Best Practices for Intellectual Training
175
Methods of Intellectual Training
177
Conclusion
177
Chapter 12: Mentality Training
179
Goal of Mentality Education
179
Best Practices for Mentality Education
179
Mentality Training Methods
180
Conclusion
181
Chapter 13: Exercise Load
183
Physical Indicators of Weightlifting Load
183
Biological Indicators of Weightlifting Load
185
Psychological Indicators of Weightlifting Load
187 6
Arranging Exercise Load
190
Common Situations in Arranging Exercise Load
193
Conclusion
195
Chapter 14: Strength Training Theories and Methods
197
Classifications of Strength
197
Factors Influencing Strength
199
Neural Factors
199
Physical Factors
200
Best Practices for Strength Training
203
Methods for Building Maximum Strength
206
Repetition Method
206
Intensity Method
208
Bulgarian Method
209
Eccentric Method
210
Isometric Method
212
Electromotor Stimulation (EMS) Method
213
Best Practices for Power
214
Power Method
215
Starting Force Method
215
Reactive Strength Method
216
Bodybuilding
218
Conclusion
219
Chapter 15: The Training Plan and Training Diary
221
Best Practices for a Training Plan
221
Long-Term Training Plan
221
Annual Training Plan
225
Phase Training Plan
227
Weekly Training Plan
228
Daily Training Plan
230
Training Diary
236 7
Assessing Training
237
Conclusion
239
Chapter 16: Athlete Assessment
241
How to Build an Assessment Model
242
Observation and Gathering Evidence
242
Selecting Assessment Indicators and Determining Standards
243
Testing Indicators and Modeling
247
Adjusting Training
248
Conclusion
250
Chapter 17: Youth Training
252
Goals of Youth Training
252
Stages of Youth Training
252
Special Considerations When Training Youth
256
Strength Training
256
Mentality, Tactical, and Psychological Training
257
Exercise Load and Recovery
258
Training Program
258
Conclusion
262
Chapter 18: Women’s Weightlifting
264
History
264
Special Considerations when Training Women
265
Athletic Training
265
Technical Training
267
Psychological Training
267
Exercise Load
269
Training and Competition during Menstrual Period
272
Conclusion
276
Chapter 19: Selection Methods for Weightlifting
278
Selection Stage 1
278
Structural Makeup
279 8
Physical Functionality
286
Psychological Quality
286
Physical Qualities
288
Selection Stage 2
290
Selection Stage 3
291
Conclusion
292
Chapter 20: Sports Injuries
294
Types of Injuries
294
Reasons for Injuries
295
Conclusion
298
Bibliography
300
About the Authors
312
9
LIST OF TABLES Table 1 – 1: Change in Weightlifting Training 1950’s – 1990’s .................................................................. 27 Table 1 – 2: A Record of Chinese Olympic Weightlifting Champions ........................................................ 32 Table 3 – 1: Comparison of Equipment Weight and Speed Across Explosive Sports ................................. 53 Table 4 – 1: Simple Decomposition Method for the Snatch, Clean, and Jerk ............................................. 67 Table 4 – 2: Progressive Decomposition Methods for the Snatch, Clean, and Jerk ................................... 68 Table 4 – 3: Iterative Decomposition Methods for the Snatch, Clean, and Jerk ........................................ 69 Table 4 – 4: Repetition Teaching Method ................................................................................................... 70 Table 4 – 5: Examples of Commands .......................................................................................................... 72 Table 6 – 1: Sample Generalized Training Program used in Morning Training........................................... 91 Table 6 – 2: The Relationship Between the CJ and Various Assistance Exercises ...................................... 96 Table 6 – 3: Barbell Lifting Height Based on Athlete's Height and Lifting Level ......................................... 96 Table 6 – 4: Main Assistance Movements for the Snatch, Clean, and Jerk ................................................ 98 Table 6 – 5: General Exercises for Small Muscle Groups ........................................................................... 99 Table 7 – 1: Regression Results Table of Clean & Jerk results Derived from Snatch Results.................... 105 Table 7 – 2: Main Technical Movements for the Snatch and Clean and Jerk ........................................... 107 Table 8 – 1: The Symptoms, Reasons, and Effects of Stress Among Young Weightlifters ........................ 142 Table 9 – 1: Training Considerations based on Weight Loss before Competition .................................... 160 Table 9 – 2: Types of Strategies for Competition Attempts...................................................................... 164 Table 10 – 1: Sample Weightlifting Recovery Plan ................................................................................... 168 Table 10 – 2: Sample Daily Schedule for High Intensity Days ................................................................... 171 Table 10 – 3: Recommended and Actual Dietary Habits among Chinese Weightlifters ........................... 172 Table 13 – 1: Sample Load Calculations .................................................................................................... 183 Table 13 – 2: Summary of Biochemical Response to Training Stimulus ................................................... 186 Table 13 – 3: Sample Weekly Training Rhythm ........................................................................................ 190 Table 13 – 4: Ranges for Different Levels of Exercise Capacity ................................................................ 192 Table 14 – 1: Loading Characteristics of the Repetition Method ............................................................. 208 Table 14 – 2: Loading Characteristics of the Intensity Method ................................................................ 208 Table 14 – 3: Loading Characteristics of the Bulgarian Method ............................................................... 209 Table 14 – 4: Loading Characteristics of Eccentric Training...................................................................... 211 Table 14 – 5: Loading Characteristics of Isometric Strength Training ...................................................... 212 10
Table 14 – 6: Electromotor Stimulation Protocols .................................................................................... 214 Table 14 – 7: Loading Characteristics of Power Training .......................................................................... 215 Table 14 – 8: Number of Foot Contacts by Athletic Training Level .......................................................... 218 Table 14 – 9: Loading Characteristics for Bodybuilding ............................................................................ 219 Table 15 – 1: Sample Long-Term Training Plan ......................................................................................... 223 Table 15 – 2: Sample Phase Training Plan ................................................................................................. 228 Table 15 – 3: Types of Weightlifting Training Content ............................................................................. 229 Table 15 – 4: Sample Weekly Training Overview ...................................................................................... 230 Table 15 – 5: Sample Stimulation Methods .............................................................................................. 231 Table 15 – 6: Sample Weekly Training Arrangement ................................................................................ 234 Table 15 – 7: Sample Detailed Weekly Training Arrangement ................................................................. 235 Table 15 – 8: Sample Training Diary .......................................................................................................... 236 Table 16 – 1: Sample Athlete Assessment ................................................................................................ 245 Table 17 – 1: Long-Term Training Plan for Youth Athletes ....................................................................... 254 Table 17 – 2: Male and Female Weightlifting Standards by Weight Class................................................ 255 Table 17 – 3: Comparison between Raoping Sport Institution Athletes Before and After Incorporating Assistance Movements ............................................................................................................................. 260 Table 17 – 4: Sample Weekly Training Content for Beginning Youths ..................................................... 261 Table 17 – 5: Sample Training Week for Beginning Youths ...................................................................... 262 Table 18 – 1: Success Rate Statistics on Snatch Attempts during Training............................................... 268 Table 18 – 2: Difference in Loading Arrangements between Women's and Men's Weightlifting ........... 269 Table 18 – 3: Sample Training Adjustments during Menstruation ........................................................... 274 Table 19 – 1: Physical Selection Standards for Children 12 – 13 ............................................................ 279 Table 19 – 2: Questionnaire on Mental Indicators ................................................................................... 287 Table 19 – 3: Flexibility Indicators for Major Joints .................................................................................. 288 Table 19 – 4: Physical Performance Standards ......................................................................................... 289 Table 19 – 5: Sample Training Program during Selection ......................................................................... 291 Table 19 – 6: Comparison of Weightlifting Results Over the First Training Year ...................................... 292 Table 20 – 1: Weightlifting Injury Statistics .............................................................................................. 294 Table 20 – 2: Survey Data on Reasons for Injuries .................................................................................... 296
11
LIST OF FIGURES Figure 1 – 1: Timeline of Chinese Dynasties and Main Strength Events ..................................................... 21 Figure 1 – 2: Samples of Ding Lifting, Qiaoguan, and Stone Lifting ............................................................ 23 Figure 1 – 3: Founders of the Chinese System – Huang Qianghui and Zhao Qingkui ................................. 28 Figure 2 – 1: A Simple Model of Vertical and Horizontal Forces ................................................................ 35 Figure 2 – 2: A Human Model of Simultaneous Forces Used During the Snatch or Clean ......................... 37 Figure 2 – 3: A Human Model of Simultaneous Forces used After the Extension ...................................... 38 Figure 2 – 4: A Human Model of Simultaneous Forces Used During Stabilization for the Jerk .................. 39 Figure 2 – 5: Comparison of Low and Moderate Hip Heights on the Body ................................................ 40 Figure 2 – 6: Foot Mechanics During Extension .......................................................................................... 41 Figure 2 – 7: Barbell Trajectories from Several Lifting Methods ................................................................ 42 Figure 2 – 8: Single-Bend vs Double Bend Method during the Jerk Dip and Extension ............................. 43 Figure 2 – 9: Comparison of Single-Bend and Double Bend Methods During the Jerk Support ................ 45 Figure 2 – 10: Technique Principle of "Close" ............................................................................................. 46 Figure 2 – 11: Comparison of Close and Backward Center of Gravity ........................................................ 47 Figure 2 – 12: The Effect of Posture on Leverage Forces ............................................................................ 48 Figure 2 – 13: The Effect of Height on the Angle of Stability ...................................................................... 51 Figure 3 – 1: Power Output Relationship .................................................................................................... 54 Figure 3 – 2: Force Velocity Curve .............................................................................................................. 57 Figure 3 – 3: Force, Velocity, and Power Requirements for Weightlifting ................................................. 58 Figure 3 – 4: Force Velocity Curve for Young Athletes ............................................................................... 59 Figure 3 – 5: The Effects of Training Strength or Speed Only ..................................................................... 60 Figure 5 – 1: The Cyclical Process of Training Adaptation .......................................................................... 78 Figure 5 – 2: Adaptation Under Excessive Sports Load .............................................................................. 78 Figure 5 – 3: Organization of Loading and Recovery for High Level Athletes ............................................. 79 Figure 5 – 4: Chinese Weightlifting Training System for Reaching the Best Competitive State ................. 82 Figure 6 – 1: Sensitive Periods for Basic Athletic Qualities ......................................................................... 89 Figure 7 – 1: Overview of the Snatch and Clean ....................................................................................... 109 Figure 7 – 2: Optimal Distance to Stand from the Barbell ........................................................................ 110 Figure 7 – 3: Effect of Knee Position on the Distance between the Barbell and Body ............................. 111 Figure 7 – 4: Hook Grip vs Normal Grip .................................................................................................... 112 Figure 7 – 5: Establishing Grip for the Clean ............................................................................................. 113 Figure 7 – 6: Torso Lean and Balance Point in the Snatch and Clean ....................................................... 113 Figure 7 – 7: Effect of Curling the Wrist in the Start Position ................................................................... 114 Figure 7 – 8: Balanced vs Imbalanced Squatting ...................................................................................... 121 12
Figure 7 – 9: Internal vs External Rotation Overhead (Viewed from Behind the Athlete) ...................... 122 Figure 7 – 10: Extended vs Neutral Wrist in the Snatch .......................................................................... 122 Figure 7 – 11: Effect of Head Position and Shoulder Position on the Catch during the Snatch .............. 124 Figure 7 – 12: Overview of the Split Jerk and Squat Jerk .......................................................................... 126 Figure 7 – 13: Balance Point during Start Position for the Jerk ................................................................ 128 Figure 7 – 14: Using a Stick to Find Optimal Dip Depth ............................................................................ 130 Figure 7 – 15: Change in Base of Support for Split Jerk and Squat Jerk .................................................... 133 Figure 7 – 16: Common Beginner Errors in the Split Jerk and Squat Jerk ................................................. 135 Figure 7 – 17: Extension to Landing Position for the Front Foot in the Split Jerk ..................................... 135 Figure 8 – 1: Factors that can Influence Mental State .............................................................................. 142 Figure 9 – 1: Weight Fluctuations over the Training Cycle ....................................................................... 158 Figure 9 – 2: A Process for Identifying an Athlete’s I deal Body Weight ................................................... 159 Figure 13 – 1: Relationships between Physical and Psychological Stimuli and Responses ...................... 188 Figure 13 – 2: Rate of Perceived Exertion Scale ........................................................................................ 189 Figure 13 – 3: Volume and Intensity Decision Tree .................................................................................. 193 Figure 14 – 1: Classifications of Strength .................................................................................................. 198 Figure 14 – 2: Factors that Influence Strength ......................................................................................... 200 Figure 14 – 3: Change in Muscle Size on Moment Arm ............................................................................ 201 Figure 14 – 4: Altering Structural Mechanics in the Sq uat to Emphasize Leg Strength............................ 203 Figure 14 – 5: Simulated Strength Trajectories Among Boys and Girls .................................................... 205 Figure 14 – 6: Methods for Developing Maximal Strength ....................................................................... 206 Figure 14 – 7: Force Velocity Curve for Eccentric Movements ................................................................. 211 Figure 14 – 8: Testing Reactive Strength Capability.................................................................................. 217 Figure 15 – 1: Sample Annual Training Plan ............................................................................................. 225 Figure 15 – 2: Process for Creating a Competitive State Assessment Model ........................................... 238 Figure 16 – 1: Outline of the Programming Process ................................................................................. 241 Figure 16 – 2: Process for Creating a Competitive State Assessment Model ........................................... 243 Figure 16 – 3: Sample Competitive State Assessment Result during a Microcycle .................................. 248 Figure 16 – 4: Sample Cycle Adjustment for Pre-Competition ................................................................. 250 Figure 17 – 1: Sensitive Periods for Strength Qualities............................................................................. 257 Figure 18 – 1: Sensitive Period for Athletic Qualities between Boys and Girls......................................... 266 Figure 18 – 2: Different Training Adjustments During the Menstrual Cycle ............................................. 273
13
Figure 19 – 1: Effects of Upper Body Proportions on Weightlifting Performance ................................... 281 Figure 19 – 2: The Advantage of the Hook Grip ........................................................................................ 282 Figure 19 – 3: Effects of Hip Size on Weightlifting Mechanics .................................................................. 283 Figure 19 – 4: The Effect of Femur Length on Work ................................................................................. 284 Figure 19 – 5: The Biomechanical Effect of Leg Length on Weightlifting ................................................. 285 Figure 20 – 1: Injury Occurrences over the Year ....................................................................................... 298
14
15
Introduction The Chinese weightlifting team is currently the most successful team in the world in Weightlifting. Of the 564 gold medals awarded by the Inte rnational Weightlifting Federation (IWF) in World Weightlifting Championships, Chinese weightlifters won 58.9% of these gold medals (Yang 2013). At the Olympic level, Chinese weightlifters won 29 gold medals, 13 silver medals, and 8 bronze medals. In addition to this success, Chinese weightlifters have made other significant contributions to pushing the level of achievement in weightlifting. From 1907 to 2012, the Sr. and Jr. World records for men and women have been broken 4420 times by weightlifters from 53 countries, and during this period Chinese weightlifters accounted for 21.7% of these records. Given this rise over previously dominant teams such as Russia/Soviet Union and Bulgaria, it is important to learn from the Chinese experience. The reason behind the Chinese Weightlifting team’s success is in part due to an organized system of athlete selection. Elite weightlifting is a combination of both ge netic talent and acquired training, and athlete selection pertains to finding talented athletes from an e arly age as they progress through the path toward elite performance. Their initial selection process aims to assess children using standard criteria along with visual inspection. Because the children being scouted have not g one through weightlifting training, the guidelines are flexible to avoid missing potential talent. Later selection includes providing basic weightlifting training to observe their potential. Candidates who move onward undergo longer and more specialized training to observe their performance, with the top candidates moving forward to one of the hundreds of city schools where almost 10,000 children participate in amateur weight training. Within 6 years on average they graduate to one of China’s 39 provincial weightlifting bases and the best athletes graduate to one of China’s 8 national weightlifting bases. Due to team quotas, other highly-talented weightlifters who are not selected for a national team will graduate to one of China’s 101 re serve weightlifting bases to maintain a strong pool of athletes ready to fill in spots for outgoing athletes (Li and Liu 2013). Although many people believe that this method of early selection is the sole reason behind China’s success, time has shown that simply recruiting athletes at an early stage is insufficient for success. While this method allows recruiters to select talented individuals early on and provide them with the training to succeed in competition, even the most talented athletes can get bored or burned out, despite having these initial training conditions. Other athletes can work hard, but still have short careers due to injury. Therefore, t he key to maximizing an athlete’s talent is to implement a system of organized training, which is what China has done. In the 1960s, the founders of Chinese weightlifting believed that the first step in implementing an organized system is to have a universal concept of technique. Therefore, they combined art with biomechanics to develop a unique philosophical approach to weightlifting technique that is easier for coaches t o teach and for athletes to learn than other systems. Their philosophy is based on the 5 Words: Close, Fast, Low, Rhythm, and Balance. “Close” means that the athlete and barbell should remain close to each other so that the athlete can maintain their balance through an entire pull, “fast” means that barbell’s speed must be fast, “low” means that 16
athlete must catch the barbell as low as possible, “timing” means the lift must achieve a specific rhythm to reduce stress on the body, and “balance” means the athlete must catch the barbell in the most stable position. With these 5 Words, coaches can guide an athlete to perform a perfect lift without overwhelming the athlete’s thought process during a lift. The biomechanical basis underlying these 5 Words is based on 3 gravity principles: “equal magnitude, simultaneous, and opposite direction.” This means that the horizontal forces produced by the joints of the body must be ex erted so that the magnitudes are equal. These forces must also be exerted simultaneously. Some joints produce forward forces while others produce backwards forces, so “opposite directions” means that these joints must produce horizontal force in their respective directions. These 3 gravity principles inform how to lift the most w eight in the most efficient way, while minimize the risk of injury. They form the foundation underlying the 5 Words, which then inform the movements needed to teach technique and organize initial training. Armed with a solid technical understanding, the founders of modern Chinese weightlifting then sought to create a way of training so that athletes could consistently implement the 3 gravity principles and 5 Words at the highest intensity. They formed 7 training systems focusing on Athletic, Technical, Mental, Tactical, Recovery, Intellectual, and Mentality training. Athletic Training aims to improve the body’s functions to improve the athlete’s ability to endure training loads. Technique training aims to build an accurate and stable technical style to maximize their ability to lift weight. Psychological Training helps athletes learn how to develop and adjust their mental condition to better participate in training and prepare to complete difficult tasks in competition to win. Tactical Training teaches athletes to utilize methods to maximize their own ability while limiting the opponent’s strong point and obtain victory. Recovery training aims to speed the body’s adaptation, recover their working capability, and prevent injury or disease. Intellectual training educates athletes on basic exe rcise theory and weightlifting to improve the athlete’s self -consciousness during training and accelerate the improvement of weightlifting techniques. And mentality training works to develop and adjusts an athlete's’ motivation to keep them interested in completing training and competition goals. We find t hat many amateur lifters and coaches outside of China do not implement a system supporting a concept of technique. While readers will have different experiences and training with eac h of these systems from their prior sports backgrounds, neglecting any of these systems will ultimately limit one’s performance. For example, if an athlete trains without implementing adequate recovery, then they will be at greater risk for injury. If an athlete does not train their intellectual understanding of the lifts, t hen they might struggle in selfcorrecting in between sets or reps which affects their technical progress. Additionally, they will be unable to train without an instructor, which is suboptimal during times the athlete must lift alone. Throughout this book we describe each system in detail and provide best practices used by professional Chinese coaches so that readers can implement this training into their current programs.
17
One strong factor for the success of weightlifting in China is that trained, professional coaches agree on this technical concept, so athletes do not have to make major changes to their technique or learn substantially different styles as they work with different coaches during their caree rs. Our experience in seminars and private coaching shows that athletes outside of C hina learn many different styles of weightlifting often based on a coach’s personal belief, which naturally changes from coach to coach. This book will describe Chinese weightlifting philosophy and its scientific foundation in detail so that readers can implement a logical technical concept in their training and coaching that will remain consistent and successful throughout their career.
With an understanding of technique and a system created to support this te chnique, coaches can then begin to construct training plans that incor porate these elements while monitoring their athlete’s training so that they reach t heir highest level of ability on the day of competition. Training plans are composed of interdependent layers, starting with a broad, long-term plan and then describing more specific medium-term and short-term plans. During the planning stage, it is important to understand fundamental training variables and training methods to implement a plan that supports technique and the 7 systems. In addition to describing how Chinese coaches conceptualize a plan for their athletes, this book also introduces fundamental training variables so that readers can construct their own plans. Because athletes have different backgrounds and talents, and because their bodies are constantly adapting and changing, the founders of the Chinese weightlifting system realized that it is important to monitor training on a short, medium, and long-term basis. Without such monitoring, training can be aimless. We often see amateurs simply following a random training plan that they may be unprepared for or repeating a previously effective training plan only to realize little/no results at best or injury at worst. Additionally, some amateur coaches will implement the same programs for every athlete, which ignores the unique differences among athletes. The founders of Chinese weightlifting discovered early on that youth and female athletes need special training considerations to maximize their results due to their physiological differences from adult male athlete s. Therefore, they started developing unique training programs for youth and women. This book provides guidelines and best practices applicable to men and women but also details the special considerations for youth and female athletes. Up until now, there is little published work on professional Chinese weightlifting techniques and training methods outside of China. This book is the result of several years of compiling and translating decades of Chinese weightlifting research combined with best practices developed for Chinese coaches. It describes how the best team in the world trains and reflects how we teach weightlifting in Ma Strength seminars, training camps, and personal coaching. We feel that the Chinese style is the best way to lift maximal weight with the least amount of stress on the body, and therefore feel that there is much to learn and implement even if you started late in the sport and outside of China. The aim of this book is to provide coaches and athletes with the tools to best understand and teach weightlifting technique as 18
well as create the most effective training programs to improve the level of weightlifting in their gyms and respective countries.
19
20
Chapter 1: History and Development of Weightlifting in China Weightlifting in Ancient China China has is one of the most dominant countries in men’s and women’s weightlifting. This may seem like a recent phenomenon China has a long history and culture of strength sports leading up to the development of modern weightlifting. Gao (2013) describes how the development of ancient C hinese weightlifting was closely related with labor productivity, military combat, and the development of Chinese Martial Arts. Early primitive societies lacked modern tools and technology to fulfill basic needs, so the level of productivity was low while environmental conditions were harsh. People had to rely on their own strength and labor to move or lift heavy objects, hunt for food, and defend themselves. Therefore, the most successful individuals were those with the most strength and who could apply it to important lifting movements. Strength competitions determined standards which were used to determine who could be the most successful and was part of determining leadership among groups of people. With the creation of tools and weapons, human productivity grew which made it was possible to create a surplus of goods and increase one’s social wealth and power. Additionally, one’s strength could be used to subdue competitors to further increase their own wealth and power. During this early period, the design and weight of such tools and weapons were rudimentary, dull, and heavy (Li 2013), making physical strength an important part for success in agriculture and for determining a soldier’s lethality. In fact, as early as 2300 years ago military officials used strength tests for selecting soldiers, dete rmining their positions, and conferring prestige, but these activities took on various forms over time as shown in Figure 1 –1 (Yang 1987).
Figure 1 – 1: Timeline of Chinese Dynasties and Main Strength Events
For example, the Qin and Han dynasties tested strength by lifting dings which were originally metal wares with 3 legs and 2 ears, used in various cultural aspects of Chinese society such as worship, cooking for the emperor, and punishment. They could weigh between several hundred to a thousand pounds and were usually carried on the shoulder by two people using a pole as shown in Figure 1 – 2 but a single person could lift it overhead by holding the handles (Huang 2014). Due to the cultural importance of dings, the strength required to lift them became an essential part of Chinese culture. For example, historical records describe Emperor Wu of the Qin Dynasty as strong in stature and an admirer 21
of weight lifting performance such that he awarded high posts t o strongmen at that time (Yang 1996). The Han dynasty continued ding competitions from the earlier Qin dynasty but also created a special ding known as the Han-ding made specifically for sport (Peng 2012). A "ding officer" was established in court responsible for arranging ding lifting contests at court and authorizing the title of ‘the mighty ding lifter’ to winners. During this time, other accounts te ll of spectacular strength feats. For example, the ‘Book of Later Han’ tells of a famous harmonious couple, Liang Hong and Mengguang. Liang Hong recorded how his wife Mengguang lifted a heavy mortar stone making it the earliest record of Chinese women weightlifting (Yang 1987). There were other events such as barbell stone lifting, broadsword performance, and weighted carrying, along with weighted acrobatic performances (Peng 2012). Although the weightlifting patterns and training methods are different from modern competit ive weightlifting and general strength movements, the movements sought to te st strength, speed, and power. After the fall of the Han dynasty, the ding was gradually replaced by the qiaoguan as the formal weightlifting instrument in the subsequent Jin and Tang dynasties. Qiaoguan refers to the broad and thick bar(s) used to bolt city gates shut, and strongmen would lift them from there ends and even try to raise them overhead as shown in Figure 1 – 2. The origins of qiaoguan appear as early as the Spring and Autumn period (771 to 476 BCE) with historical references to Confucius lifting qiaoguan in the capital city (Gao 2008). However, qiaoguan lifting was a greater part of military culture than sport during the Jin dynasty due to frequent wars and the need to lift qiaoguan quickly to protect city gates. Therefore, Jin emperors installed strength standards with qiaoguan along with martial proficiency for county, state, and military officials (Qin 2012). The Tang Dynasty further institutionalized and regulated the practice of enlisting strongmen with Empress Wu Zetian setting up a military examination that included qiaoguan, weight carrying, and bodybuilding as some of the examination items (Gao 2008). At that time the qiaoguan was about 168cm long, diameter 11.7cm and was to be lifted for 10 repetitions (Yang 2013) and candidates also had to lift a qiaoguan in each hand and walk with them for a prescribed distance (Li 2013). After the fall of the Tang dynasty and the rise of the Song Dynasty (960 – 1279), the urban middle class began to rise while militaries shifted their focus on strategies over brute force. This shifted weightlifting events away from military culture and more into the public culture. As a result, strength was expressed by street and private performers through various activities requiring artistry as well as performance such as stone lifting or stacking, handling elaborate weapons, and balancing acts as shown in Figure 1 – 2 (Li 2013). Later in the Ming and Qing dynasties stone stacking became part of the military examination system. Other notable events included using one’s hands to rotate a 50kg broadsword around one’s body, and the famous general Qi Jiguang ordered his soldiers to shoulder an iron dummy weighing 150kg and walk around for 500m to enhance their physical fitness condition (Yang 1987). In the late Ming dynasty, the precursor to the modern weightlifting barbell appeared made of wood with
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Figure 1 – 2: Samples of Ding Lifting, Qiaoguan, and Stone Lifting
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stone bells attached at the ends and we re used in strength competitions and acrobatics up through the Qing dynasty (Qin 2012). Weightlifting in Recent Centuries As traditional weightlifting activities persisted in China, they were strongly affected by exposure to Christianity (Zhang 2015) and the ideals put forth through the communist movement (Dong 2001). Prior to the 1800s, traditional weightlifting activities were limited in widespread adoption outside of military or performers due to the influence of Confucianism, which emphasized civility and strengthening the mind rather than manual labor, physical exercise, and martial activity. However, during the 1840s, Western powers began forcefully brokering treaties with the Qing government, which allowed missionaries to enter China. At this time, ideals of masculinity emphasized physical prowess and gave rise to the idea of “muscular Christianity,” which was the belief that having a strong body was commensurate to being a good Christian, since the body was believed to be an instrument in service of the Lord (Zhang 2015). Missionaries with these beliefs established the Young Men’s (Women’s) Christian Association (YMCA and YWCA) in China which taught Christian values and physical development to children and adults on a mass scale. After the 1911 revolution that overthrew the Qing government, Mao Zedong wrote articles stressing the benefits of exercise in an effort to moder nize Chinese culture and instill virtues of physical health for the common man and woman. Initially in China, sports were relegated to military or individuals rather than organizations designed to bring sports to the masses. With continued exposure t o western sports, international barbell weightlifting was gradually introduced and during the mid-1920s while the YMCA and YWCA help set up and manage the first Chinese sporting organizations. Iron barbells could be seen in the foreign consulates in Shamian, Guangzhou and yards of the foreign companies in Shantou prefecture. In 1929, the Shanghai Jingwu Sports Committee made an iron barbell to launch competitive weightlifting activities, and it became the symbol of modern weightlifting in China. The Shanghai Hu River University fitness committee in 1930, used instruments like barbells and dumbbells to launch weightlifting and bodybuilding activities. Meanwhile, modern barbell weightlifting was embraced among overseas Chinese in Malaysia, Singapore, and Indonesia. Missionaries and Chinese converts also organized national and international events which integrated China into the global sports scene, and in 1935, China joined the International Weightlifting Federation (IWF). It was in October of 1935 that the 2nd China National Sports Meeting was held in Shanghai, during which weightlifting was listed as a competitive event for the first time. 14 people participated among 5 weight classes in the snatch, pre ss, and clean and jerk, with results establishing the first batch of national weightlifting records. In May 1936, a weightlifting selection competition was held in Shanghai to select the athletes who would represent China at the 11th Olympic Games in Berlin. Huang Sheji, Shen Liang, and Wang Kangting became the first Weightlifters to represent China at an Olympic games. Huang Sheji totaled 255 kg between the snatch, clean and press, and clean and jerk (70 24
+ 80 + 105), while Shen Liang totaled 242.5kg (72.5 + 75 + 95), and Wang Kangting did not total (77.5 + 75 + 0). Their performance and representation in the games helped the sport of weightlifting to gradually gain greater acceptance in China. For e xample, weightlifting was formally listed as a competition event at the 7th China National Sports Games in Shanghai in 1948, with 23 athletes from 5 weight classes competing. Contemporary Weightlifting After the founding of the People’s Republic of China (PRC) in 194 9, the National Sports Promotion Association was reorganized, and weightlifting developed rapidly under the Communist Party. It was a popular activity for athletes and an important method to develop other sports events. The work of teaching, training, and researching weightlifting were quickly carried out and the technique level of weightlifting increased rapidly. Looking back, Yang {2013) notes that Chinese Weightlifting has undergone 5 distinct phases of development: the startup period during the 1950s which laid the foundation for professional weightlifting; the first half of the 1960s where professionals engaged in scientific research and innovation to improve weightlifting results; 1966 – 1972 where weightlifting and other sports halted activities as they became target s during the Cultural Revolution; 1980s – 2000 where Chinese weightlifting reached an elite level; and 2000 – present where the weightlifting program incorporated multidisciplinary scientific methods to enhance its performance. Table 1 – 1 (Ma, Wang, and Li 1995) shows the change in weightlifting training throughout most of this period. The 1950s was the startup period for modern weightlifting under the Communist party and was motivated by China’s desire to centralize their political ideology, strengthen t heir national defense, and develop their economy (Dong 2001). Achieving these goals would dispel the international notion of China as a weak country, alleviate China’s fear of western intrusion on the Korean peninsula, and overcome the humiliation from foreign power forcing treaties prior to the PRC founding (Dong 2001). To do this, the Chinese government began to finance sports in rural areas for the first t ime by requiring physical education in schools, setting up a centralized system of sports schools at the city and provincial level, and integrating exercise in work. These policies had the economic impact of opening up sports as a paid profession for the first time since coaches were needed to teach technique and develop athletic abilities. Gifted athletes were also able to receive financial support at various stages of their development for their performance. At the same time, the government passed laws that expanded opportunities for women. Previously, girls were often forced into arranged marr iages at young ages either by patriarchs or by human traffickers and were not allowed to divorce or receive inheritances. Additionally, girls would become part of the husband’s family and cease to have responsibility for caring for their own family upon marriage. These rules made having daughters an economic burden for their biological families and reduced incentives to invest in women’s education or work. To gain greater authority, the communist party abolished traditional systems of forced marriage by raising the legal marriage age to 18 years and 25
requiring all marriages to be registered by the consenting couple. Marriages could be rejected by officials if they were found to be forced, which shifted the marriage authority from the family to the state and allowed couples more freedom in choosing their partners while keeping relations with their families. Therefore, the party launched propaganda extolling the equality of sexes and the value of women to popularize the law. This changed the economic incentives for having daughters but still required an active campaign to change gender norms. So, the party sought to promote ideals of hard work, sacrifice for ‘the cause’, and increasing one’s labor productivity. As a result, education was expanded to girls, eradicating the 90% illiteracy ra te among them and introducing them to sports through school. These policies broke the norms of gender inequality and gave women a newfound sense of assertiveness, confidence, and independence, while creating a large new pool of athletes. While different regions of China set up their own weightlifting teams and engaged in national competitions, their totals were low because of a lack of a scientific training knowledge or a training system. China knew they needed to change this if they wanted a chance at winning, and since the Soviet Union was the first socialist superpower (Dong 2001) and was investing in systematic sports development programs through large-scale scientific research, China sought to follow their systems. Under Friendship treaties, Soviet experts assisted their Chinese counterparts in building their programs, while a delegation of 9 Chinese weightlifters went to train in the Soviet Union (Chen 1985). They learned about all aspects of training such as the organization and duties of individuals in the coaching and management teams, financial incentive structures, organizing training camps, programming, nutrition, recovery, and weightlifting technique. During their training, the delegation found that the Soviet had a network of training facilities that were chosen based on the requirements of the competition venue. They also noticed the cadre of coaches, researchers, therapists, and doctors present during the training and each playing a clearly defined role. Everyone was paid a salary and were re tained or promoted based on results and the needs of the team. The Chinese delegation found that their athletes had less endurance than their Soviet counterparts because Chinese athletes were used to training with low sets and reps. Furthermore, Chinese athletes did not incorporate very much upper body training, which r esulted in imbalanced strength development between the upper and lower body. This was reflected in their technique as Chinese weightlifters relied on lifting more with their quads rather than assisting with the hips, back, and shoulders, thereby limiting their range of motion during the pull. In addition to inefficient training and technique, Chinese weightlifters lacked an organized recovery plan and only used re covery methods when injury occurred rather than as integr al part of training. Additionally, their nutrition plan had more fat and carbs with fewer vitamins than Soviet athletes which resulted in significant differences in body composition. The delegation took all these differences into consideration and sought to copy Soviet practices in China. All these differences heavily influenced the early systemic organization of Chinese weightlifting. The 9 athletes increased their total results by 272.5 KG within 5 months of their stay and convinced 26
Period
Table 1 – 1: Change Change in Weightlifting Training 1950’s – 1990’s 1950’s 1960’s 1970’s 1980’s
1990’s
Lifts
Snatch; Clean & Jerk; Clean & Press
Snatch; Clean & Jerk; Clean & Press
Snatch; Clean & Jerk
Snatch; Clean & Jerk
Snatch; Clean & Jerk
Main Training Activity
Full 3 lifts, performed for technique and strength
Full 3 lifts and decomposed lifts variations for technique and strength
Full 2 lifts and decomposed variations for technique and strength
Full 2 lifts, snatch pull, clean pull, front squat, back squat
Secondary Training Activity
Overhead Press Bench Press Bodybuilding with DB and BB for biceps, triceps, lower back, obliques, and abdominals.
Same as before
Various weightlifting supportive overhead and lower back movements combined with bodybuilding
Program
Mainly strength training, relying on 80 – 80 – 90% 90% intensity to strengthen the full movement Total around 20+
Mainly complex training
Various activities, multiple sets, mainly used 80 – 85% intensity
Full 2 lifts, Power versions, front squat, back squat, snatch pull, clean pull, power jerk, rack jerk Various pulling variations, Various technical variations, Supportive assistance movements for overhead and core Much more individualized
Total around 30+
Mostly 30+, maximum 50 60
About 10 for main training activities
Main training activities around 4 - 6
Training Amount (sets)
Deadlifts with shrugs, speed pulls, Supportive assistance movements for overhead and core
Mainly strength training, relying on 90 – 90 – 100% 100%
Chinese weightlifting teams to adopt systematic training (Yang 2013). Chinese coaches e mphasized physical training and they also adopted the squat style for the snatch and clean and jerk which greatly improved weightlifting results within a short time. For example, a year after the delegation's visit to the Soviet Union, Chen Jingkai set the first world record by a Chinese weightlifter by jerking 133kg in the 56kg class in Shanghai. In 1956 – 1956 – 1959, 1959, the weightlifting totals of Chinese w eightlifters over 7 weight classes increased at a rate of 12.5kg each year while the totals of the whole world increased at a rate of 2.7kg each year. During this time, China got closer to reaching an elite level of performance. Taking the information they learned in the 1950’s, the first half of the 1960’s were a period of innovation and improvement. While the experience with Soviet teams laid the foundation for Chinese 27
sports systems and brought various sports to a higher level, Chinese coaches realized that indiscriminate copying of Soviet training practices still prevented Chinese athletes from achieving the success of the Soviet Union and other countries because copying ignored athletes’ training histories, infrastructure practicalities, and demographic characteristics (Dong 2001). During the 1950’s, Chinese coaches coaches believed that by simply copying the Soviet system and emphasizing quality of movement would be the key to success. This meant that innovation was often discouraged or ignored but resulted in inefficient techniques and training methods. However, two former lifters and world-record holders became young coaches and are credited with changing the way China approached weightlifting and founding the Chinese weightlifting system (see Figure 1 – 1 – 3). 3).
Figure 1 – 3: Founders of the Chinese System – Huang Qianghui and Zhao Qingkui
The first of these record holders was Zhao Qingkui, a lifter from Tianjin who started weightlifting at age 15 in 1951 and joined the national team in 1955. Over the next 5 years, he broke the world record in the clean and jerk and won national and international titles. He attributed part of his rapid progress and success to conceptualizing the lifts in his own way, summarized by 3 words: close, fast, and low. After retiring from competition in 1960, he became a coach and rose up to become the head coach for the National Team, as well as director of the National Technique Commission. The other record holder was Zhao’s older teammate, Huang Qianghui, who began weightlifting at age 18 in 1952 and quickly fell quickly fell in love with it while studying at the Department of Mechanical Engineering at the Harbin Institute of Technology. He also entered the National Team in 1955 but re lied on his own biomechanical understanding of the lifts to improve his understanding understanding and performance. As a lifter, he also broke the clean and jerk world record in national and international competitions before becoming a coach in 1960. As coaches, Zhao and Huang combined their understandings to develop a concept of te chnique and training that was grounded in scientific analysis. They engaged in weightlifting research themselves and recruited researchers to further analyze training theory, training loads, training methods, technique, 28
and strength training. Additionally, scientific research on rehabilitation, medical supervision, material selection for weightlifting equipment, recruiting and selecting athletes, and other topics were analyzed, thus allowing them to make great progress. As a result, training shifted to more complex training and Chinese local, provincial, and the national weightlifting teams increased their training load to 5 - 6 times a week and at least 30 sets per day. Zhao’s philosophy was eventually extended to 5 Words and 3 gravity principles, each with an underlying scientific analysis (see Chapter 2 on Weightlifting Philosophy). Through developing their own philosophy grounded in mechanics, and reorganizing their training based on scientific experiments, eventually 8 Chinese athletes broke 11 world records in the press, snatch, and clean and jerk. To this day, Zhao and Huang are credited as the founders of the C hinese weightlifting system and their methods are still used by educated coaches throughout China as well as by Ma Strength. The third period of Chinese weightlifting was one of chaos and recovery (Lu 2016). Due to the Cultural Revolution, weightlifting events and development were disrupted during 1966 – 1966 – 1972. 1972. Mao Zedong was the Chairman of the Chinese C ommunist Party and called for a cultural revolution which opposed elitism and advocated the rise of the proletariat. Since sport was seen as a form of national popular culture which could be used to propagandize political ideology, the Cultural Revolution questioned the role of mass and elite sport. Mass sport was viewed positively as a way to unite the workers, improve their health, and improve national defense, while winning medals at international sports competitions was now viewed negatively as a practice of the capitalist road. As the revolution grew, sports officials who had foreign relations or who used to have connections were seen as counterrevolutionaries or spies which led to their exile or imprisonment. Additionally, Additionally, celebrity champion athletes were condemned by rebels as re presentatives of bourgeois and capitalist ideology. This resulted in disbanding many national, provincial, and r egional sports teams, closing down sports schools, and stopping participation of international sports competition for a period of 6 years. Sports research and training recovered in 1973 due to a change in foreign policy where China used sports exchanges and competitions to establish establish relations with the world. Coaches and athletes were released from prison or exile and returned to their posts and teams acr oss all levels began to train again. However, the situation was unstable due to power struggles among factions in the Chinese leadership, so athletes and coaches experienced persecution based on their political allegiances. Teams did not have a unified understanding of training due to lack of ac cess to information and fear of using foreign developments. Therefore, China weightlifting greatly lagged the world level. By 19 77 the Cultural Revolution ended, and modernization became the new guideline for economic and social activities. The sports ministry adopted a formal policy of promoting mass and elite sport but also emphasized elite sport to catch up to the rest of the world. At this time, coaches such as Huang Qianghui and Zhao Qingkui returned to research and develop sports programs. The clean and press was abolished in 1972 so countries adapted their training programs to specialize in the snatch and clean and jerk. This required China to adapt and learn from other countries. The r esult was adopting twice a day training, training 8 – 8 – 9 times per week, increasing daily volume to 50 - 60 set s, which promoted the recovery of China 29
weightlifting results. In 1979, the world record of Youth weightlifting was broken 20 times by Chinese athletes, which signified a new development of Chinese weightlifting. The fourth period spanning the mid-1980’s mid-1980’s – 2000 – 2000 was the period where Chinese weightlifting reached an elite level. During 1980 – 1980 – 1984, 1984, world records in 10 weight classes increased by a total score of 241.5 kg, while China’s records increased incre ased only 145.5 kg. This severe situation put forward new challenges to Chinese weightlifting and forced the exploration of training laws and training methods stemming from three aspects: first, learn more from the advanced experience of foreign nations su ch as Bulgaria; second, reform training by increasing specialization and increasing frequency to 11 – 11 – 15 15 times per week; third, innovation in practice by individualizing programming. Because of these changes, the level of Chinese weightlifting increased rapidly, and by 1984, C hinese weightlifting had reached the world advanced level once again. For example, on the men’s side, Chinese athletes won 4 gold medals (Zeng Guoqiang, Wu Shude, Chen Weiqiang, Yao Jingyuan), two silver medals in the 23rd Olympic Games held in Los Angeles (Yang 1987). In 1986 - 1988, Chinese athletes He Zhuoqiang, He Yingqiang, Liu Shoubin broke the world record total in the 52kg class twice, and the 52 and 56 kg snatch world record 7 times. In the 24th Olympic Games, China China won 1 silver medal and 4 bronze medals. This trend of increased specialization in the training of high level athletes c ontinued into the 1990’s with workouts consisting consisting of even higher intensity, intensity, but fewer sets to compensate. After the 1990’s the level of Chinese men's men's weightlifting continued to improve, with light and medium weight classes reaching elite levels. At the 25t h Olympic Games in 1992, China won 2 silver and 2 bronze medals; in 1995, China won the team c hampionship in the world weightlifting championships. In the Olympic Games of 1996 – 1996 – 2012, China’s men’s weightlifting team won 11 gold medals, 7 silver medals, 2 bronze medals, and won the team championship several times (Yang 2013). During this same period, China also developed the world’s highest level of women’s weightlifting. Women’s weightlifting teams were set up in several provinces in 1984, and by 2012, there were nearly 50 women’s weightlifting teams and 400 0 women weightlifters in China. During the 1st – 6 – 6th Women's World Weightlifting Championships (1987 – (1987 – 1992) 1992) Chinese women won 137 of the 162 gold medals available and broke most of the world records. However, the IWF felt that the t eam’s dominance would prevent other countries from developing women’s weightlifting programs and hurt the chances of including women’s weightlifting into the Olympics (Yang et al 2000). Therefore, after 1993, China reduced their performance in the World and Asian Championships but continued to win the team championship. The IOC introduced women's weightlifting as an official event during the 27th Olympic Games in 2000 and set up 7 weight classes, but restricted teams to a maximum of 4 representatives. This allowed weightlifting to develop in many countries and allowed rivals from Bulgaria, India, South Korea, North Korea, Poland, USA, Hungary, and Chinese Taipei to compete. Chinese women continued to shine by winning 14 gold medals and one silver medal which is 50% of the total women weightlifting gold medals awarded by the IOC during 2000 – 2000 – 2012. 2012. 30
