Topic: Kirksman's Effort To Log

[kirksman teo]

Seems you are getting quite strong. Keep up the good work and the jerk will come with practice. Does you coach ever have you do many sets with light weights (50-70%) working on form at the end of your session? If you have trouble with something, work on it even more than everything else and it will improve. So maybe just add on more sets at the end of your workout to reinforce motor patterns?

I have a question on squatting and the Chinese philosophy for lifters of your caliber. How often do you squat multiple sets (5-10) like you recently did on front squats? and how often do you squat a week?

Yeah we do practice on light jerks.
Only about 50% of my max. Actually lower than that. Just 40-50KG jerks. He'll make me do that for 150 repetitions. Actually he knows that I'll stop at only 100 so he puts it at 150 so 100 reps sounds easy. He didn't tell me this, but I figure that's why he gave such a strange number.
It's getting so much better than it was previously. Previously, I could even topple over with an empty bar because my rear leg wasn't giving any support at all. It was just splattered there.

Optimally, you'd want to squat 3x a week. 2x FS and 1x BS. Usually, I'll FS on Tuesday, BS on Thursday and FS on Saturday morning. Most of the time, it'll be 2 sets with the empty bar. Then add 30KG-20KG-20KG-20KG-10KG-10KG.....something like that. As it gets closer to your maxes, take smaller jumps. Find a day maximum, and then drop about 15-20KG and do many sets. I was training alone yesterday, so I slacked off. If my coach was there, I'd probably have to do 6x3. Disgusting.

There's one method that requires you to squat 5x a week, and almost guarantees a jump of 20-30KG within.....3-4 months. However, it's tougher than what most people can handle, so hardly anybody does it. It's just a lot of sprinting, box jumping, frog jumps and plenty of squats. The lifts are just maintained and not tested for new numbers.

[Dave Almeida]

Thank you for the reply. Do you often train twice a day in weightlifting movements? Or just jumping and sprinting in the AM?

I notice the Chinese all achieve very fluid and full extension on their snatches and cleans. How do they teach this? It is what I having the most trouble with at this point... The smooth finish at extension.

I have enjoyed reading what you have posted so far. It is interesting to watch your progress with a coach from the Chinese system because it is so rare to see what they actually do and how they actually coach.

[kirksman teo]

Thank you for the reply. Do you often train twice a day in weightlifting movements? Or just jumping and sprinting in the AM?

I notice the Chinese all achieve very fluid and full extension on their snatches and cleans. How do they teach this? It is what I having the most trouble with at this point... The smooth finish at extension.

I have enjoyed reading what you have posted so far. It is interesting to watch your progress with a coach from the Chinese system because it is so rare to see what they actually do and how they actually coach.

Glad to know you enjoy it.

I train twice a day, 3x a week because school interferes. I wonder why the hell I'm researching about Walmart's strategic management and inventory system sometimes when all I want to do is compete in weightlifting internationally and coach. The days I can't lift, I'll just sprint and jump till I start to slow down. Nowadays, I'm trying to hit 150 deep frog jumps before I go to school.

The fluid full extension, is ...really I don't know how to teach you this. Its something we just know how to do. Come to think of it, it could be our start position. We pop the quads and push the hips upwards and snap the traps in instantly.

Anyway training today was a little yucky. Snatched till 85KG and then felt like I could probably hit 3 singles at 90KG. If I did hit all 3, that'd mean I improved in terms of confidence. And yeap, I hit all ....FOUR :D Felt pretty good. The final one, I kinda curled my back thus losing the snatch because I got lazy to stand up. Moved to 97KG and narrowly missed it forward. Drat...Must lock them lats !

Did snatch pulls with a super light 110KG and a few sets doubles of muscle snatches at 65KG. Slamming my penis once and rolled on the ground in agony for about 1 whole minute before hitting a muscle snatch PR of 70KG. :D Good stuff.

Lightly back squatted till 160KG. 160KG felt heavy and so I took a single and dumped it and went home instead.

Lesson learned....don't drive for 3 hours up and down the highway and expect to have a good session.

[John Wheeler]

Excellent information you are positing as I know many of us in the states always want to learn more about the Chinese system for the preparation of lifters.  Good lifting and thanks for sharing your training information with the group.  Continued success!

[kirksman teo]

Excellent information you are positing as I know many of us in the states always want to learn more about the Chinese system for the preparation of lifters.  Good lifting and thanks for sharing your training information with the group.  Continued success!

Anyway, the Malaysian sports ministry's dumb. They don't want to let him compete in the Olympics for Malaysia. If he did, we'd have at least a bronze medal in 2012. Kinda annoying.