Overhead Position:
"He said that it is important to always point the elbows back and shrug the shoulders up, keeping the shoulders internally rotated and the bar “locked in place”
Back Tightness:
"Importance of back tightness – from the moment you grip the bar until you receive the down signal, your spinal erector muscles must be rock solid." (That's why we pull so often?)
First Pull:
"...shins don’t push it forward and to resist this by pulling the barbell backwards into my shin – he told me this would help increase my back tightness as a side effect.."
Second Pull:
"...Be patient with the bar until it reaches the “power point” and then “use my rocket fuel to explode!” He pointed at my high upper thigh a few cm below the crease of my hip and said, “this is the power point”
Back Squat:
"....vertical motion and NOT to have too much movement from front-to-back and that if I have to move my hips out of line to reach depth then that is too low as well. He said my center of balance should stay the same throughout the movement."
Bodybuilding:
"Choose a body part and do an exercise (preferably isolation) for 6 sets of however many repetitions it takes to get some soreness or just go to failure, with whatever weight feels right."
Programming:
"In terms of general programming, Coach Fang emphasised the importance of making every rep perfect in training. He said that the national team training programs are not very rigid and allow for a LOT of auto-regulation in terms of reps and weights at the athlete’s own discretion."
I think they did a pretty damn good summary. Thanks, All Things Gym and Larry.
Search