Starting a Training Plan | Team China Insider Ep.1

I recorded this when I’m sober
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#weightlifting

[@Waruto]

Team China is sharing their weightlifting knowledge to us? This is gold.

[@WesLikeWest-oc9wr]

I hope they share the Stanozolol with us too 🙏🏾

[@eloiishya]

I don’t think that was the most significant of knowledge that could’ve been given. Ex: it doesn’t mention how often they train (sessions per week), physio-work, therapy needed, types of recovery for different phases of trainings, etc So we got a rough draft so to speak and it can easily do plenty for many beginners, a nice guideline to follow. But yeah, they could at least share their stanozolol, lol and every other pharmaceutical required

[@morganmoder]

@@WesLikeWest-oc9wr They beat all the other guys on gear too, so they must be doing something right

[@tonyng9]

Their team being so dominant is a source of national pride. I wouldn't be surprised if they show some basic training program for beginners at some point. It's not like this stuff is super secret and nobody knows about it. The highest level training programs for the elites are useless for the bottom 99% of us anyways.

[@eloiishya]

@@morganmoder leveraging their political powers well, so to avoid any positives, despite 600 doping test in one year alone. m.kzbin.info/www/bejne/p2HbnHWGrKp5npY You gotta admit that is very impressive from a laboratory execution point of view.

[@augustinevenero2780]

I've noticed over the years that the basic template for Team China's weightlifting program (for men at least) is pretty standard, as mentioned in this video: Monday - Snatch and Snatch complexes/pulls Tuesday - Back or Front Squat, Jerk / Jerk assistance (like dips or pressing) Wednesday - Clean/Clean & Jerk, Clean pulls Thursday - Off/active recovery Friday - Snatch , Snatch Pulls, or Snatch and Clean & Jerk Saturday - Back or Front Squat, Jerk Sunday - Off its pretty simple - the magic lies more so in the training environment, phasing in training, day to day alterations from coaching observation and athlete input, and the care these guys have access to, plus doing this for much much longer (since childhood in some cases). There's no real secret in terms of programming methodology, just sticking to basics and adapting to individual needs over time( unless we want to discuss any special flintstone gummies but that's a "secret" every nation has and another subject). I'd say "you don't have to train 2-3x a day to make progress" based on this video, but I'm sure quite a number of them do train that often. Lu probably doesn't need to due to his age and the face that his technique is so heavily engrained into him after nearly 3 decades of training. A younger and newer athlete looking to dial everything in and train as hard as their body can recover from, might opt for the higher frequency approach though.

[@SquatJerkJournalist]

You’ve pretty much covered all of my future videos

[@augustinevenero2780]

@@SquatJerkJournalist haha don’t let my comment keep you from uploading them! Love the content 🤝

[@SquatJerkJournalist]

@@augustinevenero2780 hahahaha, no worries I’ve got a few things line up to talk about in detail, but I can see you are very knowledgable about this sport

[@khaki_white]

so pumped for this series!

[@WeightliftingHouse]

Epic series!

[@viktorbraa]

Hey, great idea for a series. There is definitely a big demand to see a bit behind the curtains of the chinese weightlifting team. One thing I'd like to see, and I imagine many others, given how inhumanely jacked these athletes are, is following the accessory work for a day or two in the gym. Not only the bodybuilding, but the different prehab/rehab work, maybe with a interview of the experts. I see alot of cool exercises being done, like the reverse plan you showed. I hope the series becomes a success, thanks in advance!

[@tonyteh]

Still waiting for the continuation of this series!

[@junior90210]

Your channel is probably the best thing that happened to KZbin. Ever.

[@mikeodonnell2173]

Thank you for this, I have been interested and wanting to get into weightlifting and this is very informative.

[@Neverran315]

感谢你对举重运动，尤其是中国举重的推广！虽然举重比较小众 （毕竟是力量运动多金字塔尖），但它的影响力还是很广的，相关的技术和知识让很多健身爱好者收益！

[@tackywacky99]

0:23 bigger brothers clapping for the smaller guy is exactly the reason why the chinese team is the best.

[@awsyy]

Like someone else commented would like to see how they train in a weekly basis ( 3 weeks overload 1 week deload etc). Excited to see more of this, keep it up.

[@jaromvicencio]

Babe wake up, Yilin just dropped another banger

[@stephaniemckoy4996]

What a great idea! I know you love hanging out with the fellows. I mean I would watch Li Dayin all day, however I would love to see more content of the women training. We about to see some incredible lifting at worlds in 6 days! 🥰🏋‍♀

[@utututu4404]

Thank You for this masterpiece. This is content i need.

[@Malygaro]

Love your first episode, cannot wait to see more!

[@MrThymother]

Recorded sober, posted not sober? Thanks a ton for doing this, looking forward to the other episodes!

[@jmace4]

Need that part 2 please!🏋️‍♀️

[@J3susChrist]

so much knowledge, thank you very much!

[@rupindersingh3099]

Thanks man really appreciate it 🙏

[@elrud5964]

Your the man! Very interesting, can't wait for more

[@andrew98115wl]

This looks like a pretty good plan for someone in their 20s even if they're not taking special supplements. 5 lifting days and 2 rest days is realistic provided they use good technique to avoid injuries and keep their sessions to less than an hour. Thanks for this! 👍🏻

[@clintiacuone1703]

I’d dare say warm up+ cool down included and whatever body building work they do the session would probably be anywhere from 90-120mins in length.

[@natew8896]

I love the idea for this series. This was a great first episode. Can you talk about the progression in the lifts in a training program? Do they do three weeks getting progressively heavier every week and then deload for a fourth week? I'd just like to know more about the percentages and reps that the athletes choose to do week by week. Thanks

[@SquatJerkJournalist]

Short answer: Coach’s observation + instinct

[@pannonianfit1582]

I would love to see some push press training from the boys, rarely we see it from elite weightlifters other then klokov

[@AndreezyBM]

Thank you, I can't wait for this!!

[@jaconnor100]

solid gold! thanks man!!

[@Anythingittakes]

Thanks again sir back on track and realize fully what this is worth I know in my heart Lui is innocent of those nonsense doping charges what a sick operation

[@hans-ruedi1545]

The absolutely best Weightlifter of the World.💪💪💪💪💪🏋🏋🏋🏋🏋🏋

[@SharpStrike]

Stoked to see training footage but also really interested in what they eat. Living in California, there's plenty of good Chinese restaurants around serving authentic dishes, but I'd like to see this in the context of making elite gains, or to check out dishes from specific regions that are not as represented here.

[@SquatJerkJournalist]

Count your MSG intakes

[@thomaskummer8784]

Thanks for sharing, many 🥇🥇🥇 for Team China

[@lsp7615]

we need part II

[@pessumpower]

Amazing series. can't wait for the nutrition episodes, I'm gonna eat like the chinese from now on lol,

[@theelement6255]

I can't thank you enough for this look into chinese weightlifting. They really are the best

[@AyJayGibson]

Thank you for this and all of your help so far

[@jmace4]

Part 2 please!

[@lvortiz87]

Absolutely awesome content. Lu and I are around the same age, so I greatly admire his discipline and the level at which he trains. I don't think my body could handle 6 days of training 😂😂😂 I'll have to settle for 4 for now. Really love the content!! Thank you for all you do!!

[@antongrudov8728]

Thats amazing! Can‘t wait! You are a great narrator ❤

[@elvinlee326326]

can you talk about how they program for each cycle like hypertrophy, strength and peaking? mainly just about the percentage they train in.

[@clintiacuone1703]

It’s incredible how they don’t seem to train the full lifts as often across the week as what some do, I guess it allows for better recovery and probably enables them train them at higher intensities more frequently! I train the full lifts or variants 5 days a week maybe I’m doing them a little too often and not allowing for enough recovery between sessions

[@clintiacuone1703]

I’m in between coaches for the next two weeks so I’m gonna use this template in the mean time to program for myself to keep myself going!

[@doxxyn700]

Thank you !

[@Anthony-pln]

Awesome! Thanks for doing this.

[@yanglinluo]

Can't wait for more! Thank you

[@Bludcraze]

great info, looking forward to ep. 2

[@rileymckinley5782]

I’d love to see the accessory and rehab work they do and maybe some explanations for how it ties into their training. I’m a big believer one of the reasons they r so successful is because of their accessory work.

[@psylee8687]

we need ep 2

[@LFMF_Podcast]

I loved this. Can't wait to see more.

[@ArjunaAntaramian]

Can’t wait for the next episode 👏🏻

[@smolboyi]

Thanks for this great video and series!

[@christophertack788]

This is great. Can’t wait to learn more.

[@陈凡-b8c]

好赞 这样才能将举重运动推广开来

[@EMarinoTrumpet]

Good video! Part 2 please!

[@LucasDimoveo]

I’m excited for this series!

[@jmace4]

Looking forward to this💪

[@navskygupta5311]

awesome

[@asatorftw]

yes yes yes! this is what we want!

[@chrisknightnaturalwellness9697]

Awesome post brother ✨💪🏽🥰🤙🏽✨😎👍🏽

[@ILikeExoticStuff]

PERFECTION Thank You

[@bobbyperez3840]

This is all really good stuff!!!!

[@jessebaker1883]

Looking forward to more content, thanks!

[@clintiacuone1703]

We need yilin, the world needs him!

[@westonweightlifting4708]

looking forward to this series

[@EazZiB]

Just subscribed, let’s get it!! 🚀

[@Anythingittakes]

Thank you sir

[@gibsonbonifacio]

Thank you!

[@dat.striker.9352]

Greetings from Italy!!! I am continuosly checking your Channel to see if there is any part 2 or additional video regarding training principle and weightlifting. Is there any opportunity to speak about optimal volume for each exercise in weightlifting? Such as Back squat, Front squat, clean, snatch, complex, how many reps per set is optimal, when to try a 2 rm or a 3 rm. Is your patreon speaking about this? If yes I am signing immediately!

[@Sweets-uv3yh]

Thank you 🙏

[@joey0wns]

amazing thank you

[@Mr.Ciobanu]

Epic man!

[@STGFilmmakers]

Nice man! Thanks for sharing!

[@crossfitjoe99]

Awesome video 🔥

[@jchope777]

Awesome!

[@mozzer920]

Great start👍

[@nothingtobeseenhere5183]

I love this Song, If possible do you have a Playlist that has more songs like this?

[@larryboi2706]

Is it Liu Weijian who is standing besides Xiang Shulin when you did that cool snatch

[@SquatJerkJournalist]

Yes

[@Jagmeister1000]

Love this👌

[@thehunter309]

pls continue the series

[@fluffmallow1159]

brilliant content

[@thsstphok7937]

Can u make video detailing Chen Lijun bodybuilding routine? He seems the most jacked of all chinese lifters. I would be impressed if he only does olympic weightlifting haha

[@vornamenachname5555]

Oh hell yeah !

[@thepastofd]

where's the ep 2 brother?

[@madstarbo]

Leeets goooo

[@Lee-hd5zm]

where is ep2

[@oalivislove7630]

Thank you :)

[@donkeykong7920]

Yes yes yes

[@hamm0155]

Good stuff

[@carmeloamara702]

Man, how Is going your training ?

[@AfroNinjaAlex]

Is episode 2 coming soon?

[@una1662]

Yilin for president!

[@SquatJerkJournalist]

[@jasongeng]

Good

[@Tomoi811]

when is ep 2 coming

[@defygravity9211]

Giving free gold I see

[@rajatchakraborty6381]

Thinking how do they lift this much weights Me reaching 60 kg snatch is a big deal 😢

[@justinbalint5314]

When do they do their accessories?

[@jadoreheart]

can you elaborate more on the women side of training?

[@valkarcy]

What does their set and rep count look like? What percentage??

[@wesyale2887]

What percentage of our 1 rep max will the sets and reps be for snatch, clean and jerk, back or front squat?

[@andresjimenez8520]

Hi Yilin, I would like to train Olympic lifting, but I am a very skinny person. I would like to develop the skill while gaining muscle mass and size. It's possible ? Many will say that they are incompatible objectives.

[@lowgan8962]

then focus mainly on your technique and pulls for both snatch and clean and jerk, also squat more to improve bottom position

[@o-neil]

Of course its possible, just make sure to eat over maintainance (sometimes you'll have to force yourself to eat more), and focus on improving pressing, squatting and pulling strength as much as you can, while learning technique at the same time

[@michaelkaliber]

Very possible. High volume, technique focused training should do that. Muscle mass is basically gained by nurturing muscle hypertrophy with adequate calorie and protein intake. However oly lifting focuses in strength, power and explosiveness. This is where you will need a high intensity training plan.

[@mattsalvatore3193]

Possible to do both. You will develop good musculature in the legs & back from weightlifting, but you'll still need to do more volume to develop hypertrophy in the less weightlifting specific muscle groups (chest, biceps etc).

[@Doggomorph]

Yes esp if you are a beginner

[@giveittomeh6260]

Im really trying to increase my strength on both Back and Front Squats. How many sets and reps should I do to increase it effectively? Also what do Chinese weightlifters do for squats to get their numbers so high?

[@thechosenone93]

They’re been squatting for years so I wouldn’t look to get similar results quickly. They do low reps and a lot of sets.8x3 (8 sets of 3)is a good metric. Doing that for a month or two then increasing the weight by 5-10%. They do accessory work for their accessory work so that’s a factor too

[@josegustavoquinonezarteaga8237]

how is ACTIVE RECOVER from thursday?

[@lestergimenezpunceles2935]

Hey guys i want more info please