Date: 11 October 2015
Time: 8am – 12pm OR 1pm – 5pm
This includes the 4 hour workshop with Coach Wu and 4 additional Olympic sessions with Coach Tom. 2 session before the workshop to review Olympic lifting basics , and 2 sessions after the workshop to practice and fine tune techniques shared at the workshop.
Non-Members (Early Registration – before 31 August)
Rp.2.000.000 (Rp. 2.500.000 late registration)
This includes the 4 hour workshop with Coach Wu and one month complimentary membership to CrossFit 6221 to practice the drills shared in the workshop.
Program of Workshop
Level 1 is a unique “Reverse” mode, this mode involves training and experimenting to find the way each individual can learn and understand the weightlifting techniques.
General Theory & Practice Session
- The Chinese weightlifting methodology
- Understanding Olympic Weightlifting
- Weightlifting technique and mechanics
- Learning how to use the legs
- How to find the correct positions
- Understand what and why do extend extension
- The importance of balance, why it must not be called balance
- The importance of “feeling” and “pleasure” in movement (proprioception)
- Introduction into the importance and usage of the back squat in al movements
- The optimal way to do Back Squats and explanation
- Tempo and power with Back Squats
- What is the use the Lats & Quads and why ?
- Behind the neck push press
- Important and interesting rhythm jump
- Common errors in the Full Extension, High Pull & Balance
- Supporting the weights
- Control of Tempo/Speed/Explosiveness
- Accurate First Pull
- Trainees Demonstration with 1-1 technical analysis
- Coach Wu’s Demonstration
Clean & Jerk
- The importance of controlling the “lats” and expanding its power
- Cleans in Parts (1st pull, 2nd pull, full extension, catch, drive)
- Chuanfu “C” cleans
- The racking system
- Detailed Explanation of Jerks (Dips, Push, Power, Squat, Split)
- Why are the front squats so important?
- How to optimize front squats
- Explosiveness and Tempo
- Stride jerks
- Coach’s Demonstrations
About the Workshop and Coach Wu
China has been leading the world rankings in weightlifting for many years. At World Weightlifting Championship 2013 for example, Lu Xiaojun and Liao Hui broke their own world records again with ease while winning the gold medal. For the Chinese, years of training have created an art form out of their technique. The extreme precision and timing allows the maximal use of strength to harness the full potential of the body.
Coach Wu ChuanFu is head coach of Singapore national weightlifting team he also is a former member of the Chinese National Olympic Weightlifting Team. From 2002 to 2004, he was coached by Coach Yu Jie in the People’s Liberation Army (PLA). Coach Yu Jie is also the coach for Lu Xiaojun, Liao Hui, Lu Haojie and Tian Tao all of whom are Chinese national champions, world champions and world record holders, and Coach Wu has trained alongside them.
At his prime, he attained 2nd position at the Chinese National Weightlifting championships twice, attaining a total of 304kg as a 62kg lifter and 335kg as a 69kg lifter. He has a max snatch of 157kg and 190 clean and jerk weighing 72kg.
During his time as a coach he has trained many competitive Cross Fitters & Fitness athletes, and understands the special needs of weightlifting in Crossfit.
Have you ever thought of doing a ‘ballet’ with the barbell? It may sound abstract, but that is the essence of Chinese weightlifting. We focus greatly on rhythm and momentum, as well as using the flexibility of the body. Just like a master ballerina, lifting the most weight requires a great combination of strength, pace and control.
Training is often talked about in rigid and robotic terms – we need to reach certain positions, do a certain amount of reps, or hit certain weights. That may be a great way to achieve endurance and muscular strength, but is it the best training to lift the most weight?
I believe that everyone can train hard as it is a choice, but training smart is a different matter – it is what benefit we get out of each training session or seminar that counts. The ChuanFu training system incorporates my insights and experiences as an ex-Chinese national weightlifter, to help each individual get a deeper and truer understanding of Olympic Weightlifting and the art of power at the very highest level.
There is a ‘spirit’ in every sport, and the more you understand it, the better you can control it. A great dancer can transfer their ‘soul’ and emotion into the most aesthetically pleasing dance, and a great weightlifter is no exception. There is a great harmony and feeling that can be achieved between our bodies and the weights, and almost every muscle in the body can be used in the lift. This is a unique opportunity so join me in my seminars and I will show you the way!
This seminar is not just teach about Snatch and Clean and Jerk, but involves the total development of an athlete. The program includes co-ordination training, physical conditioning, etc, on top of the technical aspects of the snatch and clean and jerk. It aims to trigger many natural reflexes and instincts in the body, which translates into better efficiency of movement and better performance.