MA Strength - Chinese Weightlifting Technique & Mastery (2018)

https://store.chineseweightlifting.com/equipment/media/chinese-weightlifting-book/

312 pages.

TABLE OF CONTENTS

LIST OF TABLES 10
LIST OF FIGURES 12

Introduction 16

Chapter 1: History and Development of Weightlifting in China
Weightlifting in Ancient China 21
Weightlifting in Recent Centuries 24
Contemporary Weightlifting 2

Chapter 2: Chinese Weightlifting Philosophy: 3 Principles and 5 Words
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
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
Goal of Coaching 62
Best Practices for Coaching 62
Methods for Communicating Theoretical Concepts 64

Methods for Teaching Technique 65

Demonstration and Explanation Decomposition Method Repetition Teaching Method Transformative Method Verbal Commands Kinesthetic Method 72
Methods to Correct Mistakes 73
Methods for Preventing Injury 73
Conclusion 75

Chapter 5: Weightlifting Training Principles
Adaptation 77
Characteristics of Adaptation 79
The Goal of Weightlifting Training 81
Best Practices for Weightlifting Training 83
Conclusion 86

Chapter 6: Athletic training
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
Goals of Technical Training 102
Best Practices Weightlifting Technical Training 104
Movement Structure of Weightlifting Movements 106
Snatch and Clean 108
Start Position 108
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
Factors that Affect an Athlete’s Mental State and their 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

Conclusion 154

Chapter 9: Tactical Training
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
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
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
Physical Indicators of Weightlifting Load 183
Biological Indicators of Weightlifting Load 185
Psychological Indicators of Weightlifting Load 187

Arranging Exercise Load 190
Common Situations in Arranging Exercise Load 193
Conclusion 195

Chapter 14: Strength Training Theories and Methods
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
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

Assessing Training 237
Conclusion 239

Chapter 16: Athlete Assessment
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
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
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
Selection Stage 1 278
Structural Makeup 279

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