LU Xiaojun explains how periodisation work in the Chinese National Team
HTML-код
- Опубликовано: 6 сен 2024
- Support us on / squatjerk from as little as £1 a month
My Instagram: / squat_jerk_journalist
Weightlifting Straps: amzn.to/3etsDTU
#weightlifting #luxiaojun #periodisation
My takeaway: just lie in bed in the morning, then train after lunch
But that's what I'm already doing
man, I've been training like Lu this whole time. I also lie in bed shirtless and play on my phone
man, we have the same training program
Yet yall both dont lift nowhere near lu 🤣🤣🤣
oh,looks like you are training only in morning
I take it a step furthur than him. When im in bed, no clothing is allowed.
genius
Have to point out the translation error here when Lu says high volume, he actually means high intensity e.g training with 90% of 1RM CJ. Weight lifters total volume is fairly small comparing to power lifters and bodybuilders
Bro thank u, I was like high volume within 10kg your max? Makes sense now
Lu's back and shoulders are genuinely bodybuilder-tier. When he does those full ROM lateral raises it looks incredible
they are way more developed than bbers, as bbers rarely if every train overhead stability exercises. I doubt most bbers could even hold an empty bar in a proper overhead position standing let alone in a deep squat. SO bbers will typically have huge delts and lats but lackluster traps/rotator cuff/lower back
@@muellernikolai8630 you do not know what you're talking about pal
They are all on gear tho
@@muellernikolai8630 wtf are you saying. He's talking about proportions and muscle insertions
It's called Lu Raises
This guy is a genius. 50-60% to get a feel for the movements, then that's when the strength comes in. You're literally training your body how to move. Amazing.
interesting stuff to hear from the champ. thanks Yilin!!
I train like this as well. Very typical of an advanced lifter. 3 weeks of extremely high volume because you need a larger stimulus to adapt, therefore, pushing the limit is the only way to get stronger. Body can only handle roughly 3 weeks of this and then its an active recovery week (deload).
Yeah, deload week. Pretty basic protocol for strength athletes.
I’d love to get a hold of their training program, Chinese weightlifters are something else.
That’s a national secret bro 🤐
Its for them, it doesnt matter, it wouldn't work for you anyway.
I know the program. It's turinabol on mondays and stanozolol on Tuesdays then repeat
@@jeremy1724 ye lol I don't know y normal people thing a plan designed specifically for athletes using Peds will work for them
I see your point would be fun... but not really would get much result , forget about whatever peds ,, the problem is the rest and nutrition and army of therapist, ohh and I mention they are born freaks as well lol ..
Thanks mate!! Awesome vid
its a bit weird that they have cctv in their bedrooms
maybe they are also on a no-fap phase before competition lol
Fantastic video!
Very helpful, thank you
So in summary, if I'm getting this right, 3 weeks of 90% volume & heavy days and 1 week of deload every month?
I used to train Powerlifting this way, for sure it works!
they probably start at 80% and work their way to 90% (5% per week)in leg work(B sqt ,F sqt, Pulls etc etc) and they start from 90% on oly lifts and add 1-3% each week, hightly doubt they can squat/pull for reps(1-5) every day for 3 weeks at 90% and do everything else too. Thats from my expierience anyway , im not an elite level athlete.
@@Zagzagel1211 thanks for sharing!
@@Zagzagel1211 Maybe they can, their level is so high that their body is probably able to absorb 20 days of high work. Plus they're not doing this all the year : considering competitions and a period of vacation, they'll have a decent amount of time while they should be able to de-stress their body enough to preserve it from overtraining too much. Just a personal thinking, i'm a complete amateur at really low level of strenght, clearly less experienced than you for sure
90% but depends from which mesocycle... Im sure in high intensity mesocycle and microcycle they use 95 and 100%....Bulgarian Abadjiev use 95% and 100% in high volume microcycle and high intensity micro.
What he is mentioning is about progressive overload and deload.
when did Lu think he was the strongest - 2012,2016 or 2021
can we get the full interviews on the patreon please
Lv doesn't have muscle. He is the muscle.
that back!
surely make a supplement video
3:20
"it wouldn't be very heavy only 60 - 70kg" Jesus I can't believe that's not very light for him
so basically, "do 2x bodyweight dips for warmup, u filthy casual"
Great. Please, if is not something to keep secret, more info about their program. It seems very "bulgarian", training constantly with max weights (95% of competition max) or they cycle?. Thanks
It sounds like the opposite of Bulgarian to me. Bulgarian means maxing out several times every day (not just 95%), training very few movements (SN, CJ and FS only) and doing absolutely no periodization
Not Bulgarian at all. What hes talking about is progressive overload and deload. Its a normal program structure for strength gain. A lot of powerlifters do it.
Mirin Lu's assessories bro 💪
People ignore that they are being watched 24/7. Lol
maybe its the phase before competition and they observe no fap?
his back is insane
nice! super interesting
이런게 진짜 값진 정보지
During small vs large volume weeks, In what ways do they adjust their diet accordingly?
Probably consume more on the first 3 weeks then maintenance calories on the last week is my guess
100kg dips?!?!?
that's what he does to train chest and triceps instead of bench pressing
damn they train morning and night thats insane
Normal for pros to train twice a day. They also train when they're sick btw. Maybe slightly lower volume. But they will train.
I wonder if they ever used the popular 5/3/1 program. It sounds real similar to what they're describing.
so nothing different lol
he forgot PEDs
tell me which athlete in weight lifting that has won in the last 20 years that was natty?
everyone is on PEDs.. he was just the only one they caught or even cared to catch because he was so good. It's like the lance armstrong story. All the top 5-10 dudes behind him were on the same doping routine, lance was just the best.
Definitely NOT Bulgarian.
He looks like he has lost weight!