shieko general training overview - loading

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Sheiko Forum

General Powerlifting => Universal Topics => Topic started by: Robert Frederick on April 28,2014, 03:29:45 PM

Title: General Training Overview - Weekly LoadingPost by: Robert Frederick on April 28, 2014, 03:29:45 PM

If the volume of load in a training week cycle is less than 20% of the total for one month, itcan be regarded as small; if it is from 21-30%, it is considered medium; between 31-40%,it is considered large and greater than 40% is a maximum load.

Boris states that monotonous training loads, even more so the more frequently used, thefaster the body gets used to them and the less effective they become for the developmentof the athlete. Thus, load variability is one of the most important principles in theconstruction of the training process. Variability is the basis for stable progress.

Table 10 shows that the relative weekly load volumes vary between small, medium, largeand maximum loads. It should be noted that these options are not the only load distributionpossibilities. There are other options, especially in the preparatory months.

Options with one digit (1, 2, 3, etc.) indicate that the maximum volume of load falls on thatweek of the month. If two numbers indicate the option, the first digit indicates the weekwith a highest volume; the second digit indicates the week with a comparable but slightlyreduced volume.

When A.V. Cherniak analyzed training diaries of qualified weightlifters (Master of Sport,Master of Sport International Class and Honored Master of Sport), he found that the mostcommon schemes during the competition period were: 1, 2, 1-3, 3-1, with deloading thelast week before competition.

Table 10Variants For Weekly Load Distribution In A Preparatory Mesocycle (B. Sheiko, 2011)

Variants % Monthly Volume

Number of Lifts

1st Week2nd 3rd 4th

1st Week2nd 3rd 4th

TOTAL

1 46% 20% 22% 12% 138 60 66 36 300

1-2 34% 30% 24% 12% 119 105 84 42 350

1-3 36% 16% 27% 21% 144 64 108 84 400

1-4 35% 22% 14% 29% 158 99 63 130 450

2 22% 38% 25% 15% 110 190 125 75 5002-3 20% 34% 30% 16% 110 187 165 88 550

2-4 21% 35% 13% 31% 126 210 78 186 600

3 15% 28% 35% 22% 97 182 228 143 650

3-1 28% 15% 35% 22% 196 105 245 154 700

3-2 22% 27% 33% 18% 165 203 247 135 750

3-4 17% 21% 35% 27% 136 168 280 216 800

4 18% 26% 12% 44% 153 221 102 374 850

4-2 15% 28% 22% 35% 135 252 198 315 900

Page - General Training Overview - Weekly Loading http: //sheiko-program.ru/forum/index.php?action=printpage;topic=10.0

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4-3 22% 15% 28% 35% 220 150 280 350 1000

Table 11Variants For Weekly Load Distribution In A Competition Mesocycle (B. Sheiko, 2011) Variants % Monthly

VolumeNumber of Lifts

1st Week2nd 3rd 4th

1st Week2nd 3rd 4th

TOTAL

1 40% 27% 20% 13% 108 73 54 35 270

2 29% 38% 22% 11% 101 134 77 38 350

3-1 28% 24% 34% 14% 120 103 147 60 430

1-3 38% 20% 28% 14% 190 100 140 70 500

See Fig. 9 Diagram of possible load distributions in a competitive mesocycle

Application of the principle of variability is acceptable for athletes of any skill level in anysport. The above allocation scheme for weekly cycles is fully applicable to the variousqualifications of powerlifters across weight categories.

The largest volume of load often falls on the first or second week of the month before theevent. Rarely is a large volume of load observed in the third week.

Upon completion of the training week it is necessary to make a comparative analysisbetween what was planned and what was actually done. If there is a deviation from theplan, it is necessary to find an objective reason, which must be corrected for in the followingweek.

Title: Re: General Training Overview - Weekly LoadingPost by: hurril on June 05, 2014, 03:44:48 PM

This is incredibly interesting. My question concerns the differences (and the similarities)between the overall volume of load per month and the ones for each individual lift. Is thebig idea that I pick one variant for each lift and then just combine them and hope for thebest or are there better strategies to employ here?

Title: Re: General Training Overview - Weekly LoadingPost by: Robert Frederick on June 05, 2014, 04:49:52 PM

These are total volume patterns. For distributing the volume across the lifts you could startwith 50% bench, 25% squat and 25% deadlift. From there you could tweak it a little so itmakes more sense for you. There are a couple examples of lift distributions in theintermediate spreadsheets.


Thank you for responding so quickly. I downloaded the spreadsheets and had a look a fewminutes ago and looked at closely those things.


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I can see how you would partition the total volume the way you describe; it'd be interestingto read a little more about the thought process that went in to that.


My understanding of it is that it works out to be 50% upper body and 50% lower body,

which seems like a logical starting point. Say you want to overload the bench for a bit. Thenbump it up, possibly with a larger bench pyramid and reduce the others accordingly. Thenext week you give the bench a break from that with possibly more higher end lifts and lessvolume. Meanwhile, the other lifts go up. Maybe throw in a squat pyramid during the week,followed by more high end the next week. And so on.

So that's how it works out in theory. Then you go try it and find out something needs a littleadjusting. For one person maybe it's too much volume for benching and not enough forsquats. Maybe someone else has a decent squat but needs more for the deadlift. Or maybeyou do more squats one period and more deadlifts the next. So you wind up with somethingthat's loosely based on the 50:50 starting point and will vary from person to persondepending on individual needs.


Something I tend to do in programs that I author, is that sometimes I'll synchronize thesquat and deadlift (albeit inverted). I.e.: I' ll back down on the number of deadlifts as afunction of an increasing number of squats (per week). At other times I'll pull back on alllifts in order to scale the entire week back a little (because the week before was huge.)

But I always find myself struggling a little with good rules of thumb and more thought-through patterns of distribution. The tables and examples listed in this article are all veryhelpful for this very reason.

Title: Re: General Training Overview - Weekly LoadingPost by: Roadblock on June 07, 2014, 02:45:44 AM

Quote from: Robert Frederick on April 28, 20 14, 03 :29:45 PM

If the volume of load in a training week cycle is less than 20% of the total for one month, it can be regarded as small; if it is from 21-30%, it is considered medium; between 31-40%, it is considered large and greater than 40% is amaximum load.

How do you calculate the training load per week and compare it to the month? Is it totalwork (ie. all main movements performed totaled together) divided into the months total or

is it individual work (ie. each main lift divided by that main lifts total for the month)?

Thanks,

RB


Quote from: Roadblock on June 07, 2014, 02:45:44 AM

Quote from: Robert Frederick on April 28, 2014 , 03:29:45 PM


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If the volume of load in a training week cycle is less than 20% of the total for one month, it can be regarded as small;if it is from 21-30%, it is considered medium; between 31-40%, it is considered large and greater than 40% is amaximum load.

How do you calculate the training load per week and compare it to the month? Is it total work (ie. all main movementsperformed totaled together) divided into the months total or is it individual work (ie. each main lift divided by that mainlifts total for the month)?

Thanks,

RB

Weekly load is total work as you defined it, divided by the month's total, and multiplied by100%.

Title: Re: General Training Overview - Weekly LoadingPost by: Roadblock on June 07, 2014, 08:56:48 PM

Thanks man.

RB

Title: Re: General Training Overview - Weekly LoadingPost by: Don on July 24, 2014, 11:46:21 AM

Interesting.

Have some weekly load distribution options been more successful than others?Or is it a matter of determining what option fits best into the larger plan?

Also. Is there significance to the "Total" column in Table 10 and 11?

Title: Re: General Training Overview - Weekly LoadingPost by: Robert Frederick on July 24, 2014, 02:29:52 PM

Quote from: Don on July 24, 201 4, 11:46:21 AM

Interesting.

Have some w eekly load distribution o ptions been m ore successful than others?Or is it a matter of determining what option fits best into the larger plan?

Also. Is there significance to the "Total" column in Table 10 and 11?

I know there are some that I don't like. Having the biggest load on the first week is no funnor is having it the last week. Put it in the middle and I like it much better. Actually, I take

that back about the last week. I like 4-2.

The total column just shows you that the percents can apply to any monthly volume.

SMF 2.0.7 | SMF 2 014, Simple Machines


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Sheiko Forum

General Powerlifting => Universal Topics => Topic started by: Robert Frederick on April 28,2014, 02: 59:05 PM

Title: General Training Overview - Daily Loading Part 1Post by: Robert Frederick on April 28, 2014, 02:59:05 PM

Daily Loading Schemes

Load cases with two, three and four single workouts per week.

With two workouts per week the range of variation is not great.Boris offers 2 options of training sessions in the week:

Option 1:Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout Rest Rest Workout Rest Rest Rest

Option 2:Monday

TuesdayWednesday Thursday

FridaySaturday Sunday

RestWorkout

Rest RestWorkout

Rest Rest

When planning the training sessions Boris makes use of variability, i.e. alternating small,medium and large loads which is clearly seen in Tables 1 and 2. Table 1

Options (1-4): Preparatory Period Load Variants For 2 Workouts Per Microcycle

1st Option 2nd Option 3rd Option 4th Option

Monday Large Medium Small Small

Tuesday Rest Rest Rest Rest

Wednesday Rest Rest Rest Rest

Thursday Small Medium Large Medium

Friday Rest Rest Rest Rest

Saturday Rest Rest Rest Rest

Sunday Rest Rest Rest Rest

Table 2Options (5-8): Preparatory Period Load Variants For 2 Workouts Per Microcycle

5th Option 6th Option 7th Option 8th Option

Monday Rest Rest Rest Rest

Tuesday Medium Large Medium Small


Thursday Rest Rest Rest Rest

Friday Small Large Large Small

Page - General Training Overview - Daily Loading Part 1 http://sheiko-program.ru/forum/index.php?action=printpage;topic=8

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Sunday Rest Rest Rest Rest See Fig.1 Diagram of methods of distributing load for a microcycle with two workouts perweek

With three workouts per week load variability can increase beyond that of two workouts permicrocycle, but not as great as with 4 workouts per microcycle. But even with three we can

achieve diversity and great effect.

Boris offers the two most acceptable options:

Option 1:

MondayTuesday Wednesday Thursday

FridaySaturday Sunday

Workout Rest Workout Rest

WorkoutRest Rest

Option 2:Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Workout Rest Workout Rest Workout Rest

For example:


1st Option 2nd Option 3rd Option 4th Option

Monday Small Medium Medium Small

Tuesday Rest Rest Rest Rest

Wednesday Large Large Small Large

Thursday Rest Rest Rest Rest

Friday Small Medium Large Medium



The largest microcycle workload is scheduled in the second microcycle (see Table 3). Such adistribution is possible in the second month of training beginners and the first month of training qualified athletes when they learn and improve their technique in the competitiveexercises with lower intensity (50 - 70%), with the number of repetitions from 4 to 6 in aset.


5th Option 6th Option 7th Option 8th Option

Monday Rest Rest Rest Rest

Tuesday Large Large Medium Large


Thursday Small Medium Small Small

Friday Rest Rest Rest Rest


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96.7 1 1101.7 1 1

Competition on Saturday.

Your attempts at competition must be within:93.3 - 95%; 100 - 103.3%; 106.7 - 110%, depending on the progress you have made inthe program.

Boris believes that an athlete following such a training plan will not be able to recover andperform successfully in competition. Boris instead plans a reduction in volume and intensityprior to competition (see Table 6).

Table 6Loading Variance For 3 Workouts Per Microcycle During the Competition Period 6 Weeks 5 Weeks 4 Weeks 3 Weeks 2 Weeks 1 Week

Monday Large Small Medium Test Medium Small

Tuesday Rest Rest Rest Rest Rest Rest

Wednesday Small Medium Large Small Small Small

Thursday Rest Rest Rest Rest Rest RestFriday Medium Large Small Large Medium Rest

Saturday Rest Rest Rest Rest Rest Rest

Sunday Rest Rest Rest Rest Rest Comp.*weeks countdown starts from the beginning of the competition

A large load is scheduled for Monday of the first week after two days of rest. The last largeload scheduled is in the fourth week. In the third week, 17 - 20 days before the event isscheduled, a test of performance in all three movements should take place. The test can bescheduled in one day of training (i.e. squats, bench press, and deadlift) or two training days(i.e. the first day: squats and bench press, the second day - deadlift). The test allows the

coach to see what condition the athlete comes to competition in and allows the coach todetermine the initial weights during the competition and to choose tactical approaches tothe bar (i.e. how to select weights for the three competitive approaches).

See Fig. 3 Diagram of the distribution of load during a competition mesocycle

See Fig. 4 Distribution of number of lifts during the competition mesocycle (6 weeks outfrom competition)

Through a reduction in volume and intensity Boris initiates super-compensation in theathlete, which promotes the achievement of high competition results.

Title: Re: General Training Overview - Daily Loading Part 1Post by: mudaliar89 on June 17, 2014, 07:11:44 PM

Are there defiinitions of small/medium/large daily loads?

Title: Re: General Training Overview - Daily Loading Part 1Post by: BuccioniPL on June 17, 2014, 07:20:50 PM

Quote from: mudaliar89 on June 17, 2014, 07:11:44 PM

Are there defiinitions of small/medium/large daily loads?


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In general is a combination of volume and intensity.Just some examples (not necessarely applicable):

60%x5x5 light70%x5x5 medium80%x3x5 hard

As you can guess, combinations are pretty much endless.

In each work -out you have to take into account first of all the number of lifts. Secondly theaverage intensity and the max intensity you reach

Title: Re: General Training Overview - Daily Loading Part 1Post by: dimitris on June 17, 2014, 08:03:46 PM

Quote from: BuccioniPL on June 17, 2014, 07:20:50 PM

In general is a combination of volume and intensity.Just so me examples (not necessarely applicable):

In each work -out you have to take into account first of all the number of lifts. Secondly the average intensity and themax intensity you reach

I thought it was like the weekly load. less than 20%small, 21-30% medium, 31-40%large.Instead of month, the percentages are based of the weekly Number of Lifts.

Title: Re: General Training Overview - Daily Loading Part 1Post by: Robert Frederick on June 18, 2014, 05:40:10 AM

Quote from: dimitris on June 17, 2014, 08:03:46 PM

I thought it was like the weekly load. less than 20%small, 21-30% medium, 31-40%large. Instead of month, thepercentages are based of the weekly Number of Lifts.

My personal approach would be to work it out as follows:

Take your monthly total number of lifts (NL). Divide that by the number of workouts permonth (12). That is your average daily load. Define that to be a medium load. Then take+/- 10% of that to establish the range. Lower than that range is a small load, higher is alarger load. So for example lets say your monthly NL is 600, then your average daily load is50 = 600/12. So a medium load is 45-55 lifts. Less than 45 is a small load and greater than55 is a large load.

Title: Re: General Training Overview - Daily Loading Part 1Post by: FreakGoHome on June 18, 2014, 09:09:34 AM

Quote from: Robert Frederick on June 18, 2014, 05:40:10 AM

My personal approach wo uld be to work it out as fo llows:

Take your mo nthly total number of lifts (NL). Divide that by the number of workouts per month (12). That is youraverage daily load. Define that to be a medium load. Then take +/- 10% of that to establish the range. Lower than thatrange is a small load, higher is a larger load. So for example lets say your monthly NL is 600, then your average dailyload is 50 = 600/12. So a medium load is 45-55 lifts. Less than 45 is a small load and greater than 55 is a large load.

What about loading? x lifts done at 60% is a smaller stress than x lifts at 80%.

Wouldn't a better measure of stress be in terms of tonnage? We can use the same method


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b ut this way we also factor in the intensity the lifts are performed at and not just thenumber of lifts.

Title: Re: General Training Overview - Daily Loading Part 1Post by: dimitris on June 18, 2014, 12:13:10 PM


My personal approach wo uld be to work it out as fo llows:

Take your mo nthly total number of lifts (NL). Divide that by the number of workouts per month (12). That is youraverage daily load. Define that to be a medium load. Then take +/- 10% of that to establish the range. Lower than thatrange is a small load, higher is a larger load. So for example lets say your monthly NL is 600, then your average dailyload is 50 = 600/12. So a medium load is 45-55 lifts. Less than 45 is a small load and greater than 55 is a large load.

Let's use the 6 week, 4-days per week from the book (that's what I have handy now):

It has 1244 NL. 1244/16=77.75. That means 70-85 is medium. Now, here what that givesus:

Week 1: light, light, light, lightWeek 2: light, light, light, lightWeek 3: light, light, medium, light

Week 4: light, light, light, lightWeek 5: light, light, light, lightWeek 6: light, light, light, light

Let's try the percentages based of the weekly NL:Week 1: light, medium, heavy, mediumWeek 2: light, medium, heavy, mediumWeek 3: medium, medium, medium, mediumWeek 4: heavy, medium, heavy, mediumWeek 5: medium, medium, medium, mediumWeek 6: medium, medium, medium, medium

Hmm. The 2nd table makes more sense, but it lacks variation too. Perhaps it's somethingmore simple? Like NL


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Post by: dimitris on June 19, 2014, 12:51:46 PM

Quote from: owik on June 19, 2014, 01:28:2 7 AM

Why go four heavy days in a row, in week 3-4? Wo uld not that give too much fatigue.

It's not heavy as big weights. The more correct term is large. We are talking about Numberof Lifts. For example, in the 3rd week, 3rd workout you do squat 4x6x65% and in the 4thworkout bench 4x6x70%. These two alone, are 36 and 42 NL. Add in them bench anddeadlift respectively and you've created 2 large (heavy) days.

Title: Re: General Training Overview - Daily Loading Part 1Post by: joshuadelapenha on July 13, 2014, 12:07:07 PM

Sorry to bother but i noticed that the load variance has a test on Monday of the loadvariance for the competition period during the 3rd week. I noticed that Boris has it on aWednesday of the first week (4th according to the table) of the competition period.

Any reason for this slight difference.

Title: Re: General Training Overview - Daily Loading Part 1

Post by: Robert Frederick on July 13, 2014, 02:29:12 PM

Quote from: joshuadelapenha on July 13, 2014, 12:07:07 PM

Sorry to bother but i noticed that the load variance has a test on Mo nday of the load variance for the competition periodduring the 3rd week. I noticed that Boris has it on a Wednesday of the first week (4th according to the table) of thecompetition period.

Any reason for this slight difference.

Which two examples are you referring to? I see it on Monday three weeks out in table 6above.

Title: Re: General Training Overview - Daily Loading Part 1Post by: joshuadelapenha on July 14, 2014, 03:48:27 AM

In the 3 day program and 4 day program.

The skills test is on Wednesday not the first day of the week.

Title: Re: General Training Overview - Daily Loading Part 1Post by: DocWallaby on July 14, 2014, 06:28:53 AM

I have spreadsheeted the universal four day program and made some adjustments for mysecond run through. I would love to upload this and have some feedback if this isappropriate? How would I go about doing this?

It has graphs of numbers of lifts over ten weeks so may be of general interest to stirdiscussion.

Title: Re: General Training Overview - Daily Loading Part 1Post by: joshuadelapenha on July 14, 2014, 09:27:28 AM

Quote from: DocWallaby on July 14, 2014, 06:28:53 AM


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Sheiko Forum

General Powerlifting => Universal Topics => Topic started by: Robert Frederick on April 28,2014, 0 3:1 7:02 PM

Title: General Training Overview - Daily Loading Part 2Post by: Robert Frederick on April 28, 2014, 03:17:02 PM

In creasing the number of training days to four times a week is a big step forward in thedirection of increased loads. A greater variation of loading can be planned with fourworkouts per week.

An example distribution of monthly load in microcycles with four workouts per week can beseen as follows (see Table 7).

Options with a sharp change in number of lifts from workout to workout are called intermittent stressors; options with a gradual increase or decrease of volume during threeworkouts or more are called gradual stressors.


1st Option 2nd Option 3rd Option 4th OptionMonday Medium Large Large MediumTuesday Rest Rest Rest RestWednesday Large Medium Small SmallThursday Rest Rest Rest RestFriday Medium Large Large LargeSaturday Small Small Small Small


See Fig. 5 Diagram of methods of distributing the load in microcycles with 4 workouts perweek

In embodiments 1-4 the maximum load is scheduled in the second: two large loads withone medium and small training day (see Figure 5 and Table 7).


5th Option 6th Option 7th Option 8th OptionMonday Medium Medium Large LargeTuesday Rest Rest Rest RestWednesday Small Medium Small LargeThursday Rest Rest Rest RestFriday Medium Small Small SmallSaturday Small Large Medium MediumSunday Rest Rest Rest Rest

In cases 5-8 the maximum load is planned in version 8: two large workouts followed by

Page - General Training Overview - Daily Loading Part 2 http://sheiko-program.ru/forum/index.php?action=printpage;topic

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small and medium training days (Table 8 and Figure 6).

See Fig. 6 Diagram of ways (5-8) of distributing the load of microcycles with 4 workouts perweek

Table 9Loading Variance For 4 Workouts Per Microcycle During the Competition Period

6 Weeks 5 Weeks 4 Weeks 3 Weeks 2 Weeks 1 Week

Monday Large Large Medium Test Medium SmallTuesday Rest Rest Rest Rest Rest RestWednesday Large Small Large Medium Small SmallThursday Rest Rest Rest Rest Rest RestFriday Small Medium Medium Medium Medium RestSaturday Medium Small Small Small Rest Comp.Sunday Rest Rest Rest Rest Rest Comp.*weeks countdown starts from the beginning of the competition

See Fig. 7 Method of distributing the load during the competition mesocycle

Just as in the planning with three workouts per week, a test in the competition exercises isscheduled for the 12th workout (3 weeks) preceding the event. During the second weekprior to the event the scheduled training sessions reduces to 3 (Monday, Wednesday andFriday), with Saturday being a rest day. If an athlete competes on Friday, Borisrecommends that one small workout, that is more like a warm-up, should take place onTuesday with Wednesday and Thursday being rest days. If the athlete performs onSaturday, then the athlete trains on Monday with a small load and even less load onWednesday with Thursday and Friday being rest days. If the athlete performs on Sunday(i.e. heavyweights), he also trains on Monday, Wednesday and has 3 days of rest.

See Fig. 8 Diagram of the method of distribution the load of microcycles with 4 workoutsper week during the competition mesocycle

Title: Re: General Training Overview - Daily Loading Part 2Post by: hurril on June 05, 2014, 07:03:45 PM

I know there are (older) five-day templates from the old snow leopard club era. It would beinteresting to see some examples on how that'd fan out as far as the daily loading goes.

Title: Re: General Training Overview - Daily Loading Part 2Post by: Green.is.Mean on June 06, 2014, 12:59:02 PM

Quote from: hurril on June 05, 2014, 07:03:45 PM

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see someexamples on how that'd fan out as far as the daily loading goes.

I hope its ok for me to post this. It's from the Online Translation of Sheikos PowerliftingBook:

Day 1. Week 2. Week 3. Week 4. WeekMonday Large Medium Large LargeTuesday Small Large Small Small

Page - General Training Overview - Daily Loading Part 2 http://sheiko-program.ru/forum/index.php?action=printpage;topic=9.0

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Wednesday Medium Large Large MediumFriday Large Medium Large MediumSaturday Small Small Small Small

This was an Example for training pattern of 5 or even 8 times each week. Monday,Wednesday and Friday mostly 2 Training sessions if training 8 Times each Week.

Title: Re: General Training Overview - Daily Loading Part 2Post by: Bench Polkov on June 06, 2014, 06:20:48 PM

Quote from: hurril on June 05, 2014, 07:03:45 PM

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see someexamples on how that'd fan out as far as the daily loading goes.

See my post in the CMS/MS/MSIC section with the Fedorenko cycle.


Post by: dimitris on June 06, 2014, 06:29:31 PM

One option from the new book. (If I'm not allowed to post it, mods please delete it)

1st option 2nd option 3rd option 4th option1st workout heavy medium heavy medium2nd workout light light Light light3rd workout medium heavy heavy medium4th workout heavy medium heavy heavy5th workout light light light light

heavy=large, light=small, medium=medium :)

Title: Re: General Training Overview - Daily Loading Part 2Post by: Bench Polkov on June 06, 2014, 06:34:06 PM

I think you should be fine to post it from what I've been told. Share more!

Title: Re: General Training Overview - Daily Loading Part 2Post by: dimitris on June 07, 2014, 01:17:05 AM

Second table: 5 option 6 option 7 option 8 option

1st workout heavy light heavy medium2nd workout light heavy medium heavy3rd workout heavy light heavy medium4th workout medium heavy light light5th workout light light medium medium

Competition mesocycle:

week 4 week 3 week 2 week 11st workout heavy medium medium light2nd workout light light rest rest3rd workout medium heavy light light


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The hold up is the contract with the publisher of the currents works, which states that theyhave exclusive rights. There may be wiggle room though with some fine legalmaneuvering.

Title: Re: General Training Overview - Daily Loading Part 2Post by: DRY on June 09, 2014, 04:39:25 PM

Quote

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn forinformation? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

In my opinion, for the most part the guys who find a good home to train in do fine. Theylearn from each other and help each other. The guys who train by themselves rely on all of these e-books (not to say anything about their quality, haven't read any of them) andyoutube celebrities for their knowledge.

Title: Re: General Training Overview - Daily Loading Part 2Post by: Robert Frederick on June 09, 2014, 04:53:13 PM

Quote from: DRY on June 09, 2014, 04:39:25 PM

Quote

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn forinformation? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

In my opinion, for the most part the guys who find a good home to train in do fine. They learn from each other andhelp each other. The guys who train by themselves rely on all of these e-books (not to say anything about their quality,haven't read any of them) and youtube celebrities for their knowledge.

I agree. Boris also likes the group method. That's what the forum is for, to bring peopletogether so we can help each other get ridiculously strong. We tossed around the idea of implementing his group method for beginners in that section with different age groups andvirtual online "technique" meets. But many people have the idea that Sheiko style trainingis only for advanced lifters.


Post by: Bench Polkov on June 09, 2014, 05:16:07 PM

Quote from: Robert Frederick on June 09, 2014, 04:53:13 PM

But many people have the idea that Sheiko style training is only for advanced lifters.

I've been trying to destroy that myth for ages but there's so many years of disinformationout there already.

Title: Re: General Training Overview - Daily Loading Part 2Post by: DRY on June 09, 2014, 05:27:44 PM


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Quote from: Bench Polkov on June 09, 2014, 05:16:07 PM


But many people have the idea that Sheiko style training is only for advanced lifters.

I've been trying to destroy that myth for ages but there's so many years o f disinformation out there already.

I think the only argument with any merit against this style of training for younger guys isego and psychology. Many of them can't help but go heavy every day. Obviously it is notgood for their progress in the long run, but if you try to force a volume based program onthem they may quit

Title: Re: General Training Overview - Daily Loading Part 2Post by: ranson on June 09, 2014, 07:49:17 PM

As a beginner/intermediate lifter, I would say that Sheiko is a great beginner workout. Istarted with 5-3-1, more or less, and while I made great gains, I didn't get enough volumeto develop technique. With Sheiko, I spend more time under the bar, and get moreopportunities to develop my feel for the lifts.

The downside that I see, is that without guidance and coaching, uncorrected flaws in yourform, especially on the bench, could quickly lead to overuse injuries. Back when I was

benching once per week, I could get away with errors that I can't allow now that I'mbenching three or four times per week.

Title: Re: General Training Overview - Daily Loading Part 2Post by: Masterbench on June 09, 2014, 10:44:48 PM

What sort of set/rep/percentage scheme should you work with on the 4th day? I understandit is a small/light session, but I am not sure what Boris what quantify this as in terms of volume. I am running the standard 3 day a week cycle to start but my recovery has beengreat so I wanted to add a 4th day.


You can do normal deadlifting on the fourth day and do some easy bench stuff. So thatcould mean

1) Deficit Deadlift2) Incline Bench3) Dips4) Deadlift from knees5) extra

Or you could do only one deadlift round and make it a full movement. The fourth day isusually classified as light because of the break from the benching, otherwise it's a normalday.

Title: Re: General Training Overview - Daily Loading Part 2Post by: ado gruzza on June 10, 2014, 01:18:00 PM

Forth day should be lighter.The lower the level of the trainee, the lighter should be the 4th day.


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That's just my opinion.

A beginner lifter should spend saturday doing some move with the barbell, working onposture and technique with low weight. The right % is as much as he can controll hisinstinctive activities under the bar.

Title: Re: General Training Overview - Daily Loading Part 2Post by: Harry_t on June 27, 2014, 10:16:08 PM


You can do normal deadlifting on the fourth day and do so me easy bench stuff. So that could mean

1) Deficit Deadlift2) Incline Bench3) Dips4) Deadlift from knees5) extra

Or you could do only one deadlift round and make it a full movement. The fourth day is usually classified as light becauseof the break from the benching, otherwise it's a normal day.

Hi guys,

I've been reading the forum for a few hours now trying to figure out how to add a 4th dayto the 3-Day Program.I'm having doubts regarding volume distribution and sets/reps/%. Should I split the Deadliftvolume from the 2nd day and use it in the 4th (half on the 2nd day half on the 4th)?Can somebody please do an example for 1 week so I can fully grasp the idea?

Also, in the quoted statement you said that the 4th day should be light. Should it ALWAYSbe light or should I vary based upon the 3rd day (similar to table 8 on topic GeneralTraining Overview - Daily Loading Part 2)?

Thanks


Since the 3rd and 4th workout of the week are back to back one of them should be light.Tables 7 and 8 show some good examples. I can't say whether to split the volume becausethere are situations where that makes sense and then there are some where you shouldadd volume instead.

Some 4 day stuff is coming soon. Hang in there a little bit.

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Sheiko Forum

General Powerlifting => Universal Topics => Topic started by: Robert Frederick on April 28,2014, 02:25:51 PM

Title: General Training Overview - Yearly LoadingPost by: Robert Frederick on April 28, 2014, 02:25:51 PM

Training Cycles

To ensure the growth of sports performance, it is necessary to continuously develop thefunctionality of the athletes body. This is achieved by systematically increasing loadthrough careful planning.

In accordance with the objective of continuous improvement, load planning in powerliftingtraining should include the following aims:

- Improving overall physical development- Further development of special physical qualities- Further improvement of technical and tactical abilities

Sports training is constructed in the form of cycles of different duration. In 1964, L.P.Matveev illustrated the general structure of a long-term training process at the micro(small), meso (middle), macro (large) cycle(s) of training.

MicrocycleA microcycle is a series of workouts carried out over several days and which provides acomplete solution to the task of a particular training stage. Typically, the microcycleduration is one week.

The number of training sessions in microcycle can range from 2 to 10-12 sessions. Several

factors are taken into consideration in the construction of a microcycle. Fatiguemanagement and the recovery process are of particular concern.

MesocycleA mesocycle on average lasts from two to six weeks and includes a number of relativelycomplete microcycles. The construction of the training process at the mesocycle level allowsyou to organize training in accordance with the main task of the period or phase of training,to ensure optimum dynamics between training and competitive pressures, and employssuitable combinations of various means and methods of training. (J.K. Colds, 2007)

MacrocycleA macrocycle is an organized grouping of mesocycles associated with the development,

stabilization and temporary loss of sporting form. The macrocycle is thus divided into threeperiods: preparatory, competitive and transition. The duration of a macrocycle can rangefrom 3-4 months to multi-year plans (e.g. 4 year Olympic cycles).

The preparatory period is aimed at developing the sporting form and creating a solidfoundation of preparation (general and special) for the main event and various otheraspects of preparedness. During this period there is an increase in strength, speed,flexibility, agility, and is in general versatile physical training. It is characterized by thehighest volume of training load and a gradual increase in the intensity of competitionexercises.

The increase in the volume of the load should go in waves, i.e. months of heavy load should

Page - General Training Overview - Yearly Loading ht tp://sheiko-program.ru/forum/index.php?action=printpage;topic=7.0

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alternate with months of reduced load. A gradual increase in the load is only suitable forbeginners and low-level athletes. It is also suitable for qualified athletes after a longtransition period, at the beginning of a new cycle.

This period can be divided into two stages: general physical preparation and special physicalpreparation.

The competitive period is characterized by a stabilization of sporting form and furtherimprovement in various aspects of preparedness. This period also provides integratedtraining and is a direct preparation for the competition itself.

The main objective of the competition period is the implementation of high-level training.Work in this period is characterized by a low volume and high intensity. The number of liftsis reduced by 20-40% as compared to the preparatory period with the reduction dependingon the athlete's weight. The heavier the athlete, the greater the reduction.

The transition period aims to restore physical and mental capacity after high level trainingand competitive pressures to prepare for the next macrocycle at a higher level. This periodforms the bridge between sports training cycles. Boris notes that he has always beenagainst long transition periods.

Yearly Planning

Suppose an athlete plans on entering five important competitions (at the end of months 3,5, 6, 9 and 11) and three of which (at the end of months 3, 5 and 9) are for him, the mostimportant.

Cycle Months1 1-32 4-63 7-94 10-11

Further suppose that the optimal numbers of lifts per month for this athlete during thepreparatory and competition periods are 1,500 and 1,050, respectively. The yearly schedulemay then look like the following:

Month Lifts1 1,350 (preparatory, after a training lay-off)2 1,500 (preparatory)3 1,050 (competition)4 1,430 (preparatory, slight reduction)*5 1,000 (competition)6 860 (competition)7 1,150 (preparatory)**8 1,500 (preparatory)9 1,050 (competition)10 1,150 (preparatory)***11 770 (competition)12 640 (active rest, GPP)

Average Number of Lifts Per Month = 1,120

* Looking forward, two competition months at higher intensity** Recuperation before loading and competition*** Definite background of fatigue, reduced loading is appropriate


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The months plan is distributed non-uniformly: weeks with a large load should be alternatedwith weeks with small and medium loads.

Large loading has the greatest affect on the trainee and it creates the conditions for thefurther increases in competition results. Moderate loading maintains the level of trainability.Small loads are employed for active restoration and contribute to super-compensation,thereby creating the highest level of functional possibility. Variability is an essentialcomponent of maintaining sensitivity toward the training stimulus. Thus, only a sequence of loading and rest can contribute to a continuous increase in results.

Two-time Olympic champion in weightlifting, doctor of medical science Professor A.Vorobyov (1989) states that using any load with low intensity doesn't help him to achievehigh results. High intensity in training is extremely important. It is an axiom.

Title: Re: General Training Overview - Yearly LoadingPost by: Bench Polkov on June 10, 2014, 07:16:43 PM

Is there a recommendation for how often a deloaded prep cycle or active rest cycle shouldperformed?

Title: Re: General Training Overview - Yearly LoadingPost by: Robert Frederick on June 11, 2014, 01:52:15 PM


Is there a reco mmendation for how often a deloaded prep cycle or active rest cycle should performed?

When I originally wrote this I had transition periods of increasing length sprinkledthroughout the year. Boris said he was against them so I deleted them and made a note. Asit is you can see there are some periods with reduced loading in the one year example. Hedidn't object to those. Nothing specific though.

Title: Re: General Training Overview - Yearly LoadingPost by: Boris Sheiko on June 12, 2014, 12:42:29 PM

When your competition is finished you have to find out when your next competition will be.If there are more than 4 months left you can have a rest of 7-10 days. Take note that therest should be active: swimming, team games, easy running, etc.

Weightlifting World Champion, doctor of science and professor Alexey Medvedev proved thatresting more than 2 weeks in training has a negative impact on the training process. Andafter a month's break, even with an active rest, many athletes find getting back to previousform very difficult.

Title: Re: General Training Overview - Yearly LoadingPost by: owik on June 12, 2014, 01:49:12 PM

Very interesting topic. Are there any guidlines regarding the load (NL) forbeginners/MS/CMS? I am thinking of yearly load, monthly load in prepartion and monthlyload in competiton? Even a break down in week loads would be very interesting.

Title: Re: General Training Overview - Yearly Loading


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flexible like this we'd get no thing out o f lifting weights.

i meant why do we need like 2-3 months to get back on track if we stop training for 1month.why does our body take so long?i would expect with a pause of 2 months we wouldneed like 1 month to regain full strength

Title: Re: General Training Overview - Yearly LoadingPost by: Robert Frederick on June 13, 2014, 03:53:06 AM

Quote from: Blitzball on June 13, 2014, 12:40:05 AM


Quote from: Blitzball on June 12, 2014, 03:27:54 PM

what is the logic behind this function of our body?

I know right. On the other side of the coin though we remodel ourselves depending on the stimulus. If we weren'tflexible like this we'd get no thing out of lifting weights.

i meant why do we need like 2-3 months to get back on track if we stop training for 1 m onth.why does our body takeso long?i would expect with a pause of 2 months we would need like 1 month to regain full strength

Don't know exactly. As a chemist though I can't help but to think in terms of equilibrium. Ittakes more and more work to gain less and less. Then when you stop you effortlessly loseyour gains. That sounds like an equilibrium condition to me, just like charging up a battery.I do think the equilibrium point can be shifted though. If it were to take you one year tobuild a certain amount of strength and it took someone else one month to do the same fromthe same starting point, it has been shown that your strength would be more persistentupon discontinuing training than the other guy's. Why is that? It probably has to do with thetype of adaptation that created the gains in the first place. Strength arising from increasesof muscle cross-sectional area last longer than neural adaptations. Easy come, easy go.

Title: Re: General Training Overview - Yearly LoadingPost by: FreakGoHome on June 13, 2014, 12:49:48 PM


Don't know exactly. As a chemist though I can't help but to think in terms of equilibrium. It takes more and more workto gain less and less. Then when you stop you effortlessly lose your gains. That sounds like an equilibrium condition tome, just like charging up a battery. I do think the equilibrium point can be shifted though. If it were to take you one yearto build a certain amount of strength and it took so meone else one month to do the same from the same startingpoint, it has been shown that your strength would be more persistent upon discontinuing training than the other guy's.Why is that? It probably has to do with the type of adaptation that created the gains in the first place. Strength arisingfrom increases of muscle cross-sectional area last longer than neural adaptations. Easy come, easy go.

This kind of post makes me really wish there was a "like" function on this forum!

Title: Re: General Training Overview - Yearly LoadingPost by: Blitzball on June 13, 2014, 09:00:19 PM


Quote from: Blitzball on June 13, 2014, 12:40:05 AM


Quote from: Blitzball on June 12, 2014, 03:27:54 PM

what is the logic behind this function of our body?

I know right. On the other side of the coin though we remodel ourselves depending on the stimulus. If we weren'tflexible like this we'd get no thing out of lifting weights.


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i meant why do w e need like 2-3 months to get back on track if we sto p training for 1 month.why does our body takeso long?i would expect with a pause of 2 months we would need like 1 month to regain full strength

Don't know exactly. As a chemist though I can't help but to think in terms of equilibrium. It takes more and more workto gain less and less. Then when you stop you effortlessly lose your gains. That sounds like an equilibrium condition tome, just like charging up a battery. I do think the equilibrium point can be shifted though. If it were to take you one yearto build a certain amount of strength and it took so meone else one month to do the same from the same startingpoint, it has been shown that your strength would be more persistent upon discontinuing training than the other guy's.Why is that? It probably has to do with the type of adaptation that created the gains in the first place. Strength arisingfrom increases of muscle cross-sectional area last longer than neural adaptations. Easy come, easy go.

pretty much nature works that way.very nice response

Title: Re: General Training Overview - Yearly LoadingPost by: owik on June 15, 2014, 03:15:00 PM

Quote from: o wik on June 12, 2014 , 01:49:12 PM

Very interesting topic.Are there any guidlines regarding the load number of lifts (NL) for beginners/MS/CMS?

I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in weekloads would be very interesting.

Any thoughts about this query Mr Sheiko?

Title: Re: General Training Overview - Yearly LoadingPost by: Bench Polkov on June 16, 2014, 03:40:07 AM

Quote from: o wik on June 15, 2014 , 03:15:00 PM

Quote from: o wik on June 12, 20 14, 01:49:12 PM


I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in week

loads would be very interesting.


I think this might be from the old Sheiko book...

Quote

The first stage is the powerlifer's accommodation to the growingvolume and intensity of the loading. A yearly rise in both withcontribute to the pow erlifter's improvement and last an average o f 6years. The second stage is defined by a *relatively* stable yearlyvolume but a yearly increase in intensity. A direct correlation existsbetween intensity and one's total but while such a correlation betweenvolume and total is not supported."

The recommendations forvolume are as follows . Novices = 700, class 3 = 900, class 2-1 = 1K,CMS = 1.1k , MS = 1.25k, MSIC = 1 .7k. This is total number of reps donewith the bar over 49%

Title: Re: General Training Overview - Yearly LoadingPost by: BuccioniPL on June 16, 2014, 11:21:43 AM

Quote


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........The recommendations forvolume are as follows . Novices = 700, class 3 = 900, class 2-1 = 1K,CMS = 1.1k , MS = 1.25k, MSIC = 1 .7k. This is total number of reps donewith the bar over 49%

[/quote]

Total number of reps done per months I guess?

Title: Re: General Training Overview - Yearly LoadingPost by: BuccioniPL on June 16, 2014, 02:10:04 PM

Quote from: BuccioniPL on June 16, 2014, 11:21:43 AM

Quote

........The recommendations forvolume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,CMS = 1 .1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps donewith the bar over 49%

How much can these numbers vary from individual to individual? Much or little??The only comparison I know are in the 2 intermidiate programs.[/quote]

Title: Re: General Training Overview - Yearly LoadingPost by: ptccanberra on June 16, 2014, 04:56:20 PM

Quote from: Bench Polkov on June 16, 2014, 03:40:07 AM




I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in weekloads would be very interesting.


I think this might be from the old Sheiko book...

Quote

The first stage is the pow erlifer's acco mmodation to the growingvolume and intensity of the loading. A yearly rise in both withcontribute to the powerlifter's improvement and last an average o f 6years. The second stage is defined by a *relatively* stable yearly

volume but a yearly increase in intensity. A direct correlation existsbetween intensity and one's total but w hile such a co rrelation betweenvolume and to tal is not supported."

The recommendations forvolume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,CMS = 1 .1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps donewith the bar over 49%

Is that monthly?



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Quote from: ptccanberra on June 16, 2014, 04:56:20 PM

Is that monthly?

Yes I believe it is.


Quote

The first stage is the powerlifer's accommodation to the growingvolume and intensity of the loading. A yearly rise in both withcontribute to the pow erlifter's improvement and last an average o f 6years. The second stage is defined by a *relatively* stable yearlyvolume but a yearly increase in intensity. A direct correlation existsbetween intensity and one's total but while such a correlation betweenvolume and total is not supported."

The recommendations forvolume are as follows . Novices = 700, class 3 = 900, class 2-1 = 1K,CMS = 1.1k , MS = 1.25k, MSIC = 1 .7k. This is total number of reps done

with the bar over 49%

I think these come from Eric Talmant.



Quote

The first stage is the pow erlifer's acco mmodation to the growingvolume and intensity of the loading. A yearly rise in both withcontribute to the powerlifter's improvement and last an average o f 6years. The second stage is defined by a *relatively* stable yearlyvolume but a yearly increase in intensity. A direct correlation existsbetween intensity and one's total but w hile such a co rrelation betweenvolume and to tal is not supported."

The recommendations forvolume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,CMS = 1 .1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps donewith the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from thebook.


Unfortunately I am at very loooooooooooow level as per NBL / month... :) :) :)

Title: Re: General Training Overview - Yearly LoadingPost by: DRY on June 16, 2014, 08:28:44 PM



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Novices = 700,Class 3 = 9 00,Class 2-1 = 1K,CMS = 1.1k,MS = 1.25k,MSIC = 1 .7k.

This is total number of reps done w ith the bar over 49%

I don't agree. These recommendations are for gifted lifters or for those taking steroids.

Classes 1,2,3 = highNovices = too much

These lifters train three times per week so this volume is high for them. We need toconsider the average lifter too not only the gifted ones.

Title: Re: General Training Overview - Yearly LoadingPost by: Bench Polkov on June 25, 2014, 09:56:34 AM

Quote from: Boris Sheiko on June 23, 2014, 03:46:45 PM

Quote

The recommendations for volume are as follows.

Novices = 700,Class 3 = 900,Class 2-1 = 1K,CMS = 1.1k,MS = 1.25k,MSIC = 1.7k.

This is to tal number of reps done w ith the bar over 49%

I don't agree. These recommendations are for gifted lifters or for those taking steroids.

Classes 1,2,3 = high

Novices = too much

These lifters train three times per week so this volume is high for them. We need to consider the average lifter too notonly the gifted ones.

How should we be calculating these figures? The original version of #37 that we saw had1110 lifts over 4 weeks. Your Universal Approximate program has 1431 lifts over 6 weekswhich averages 954 lifts over 4 weeks. I know many drug-free intermediate lifters who havedone well with #37 so I don't think that is too high.

Could you give us some recommendations for monthly volume Coach Boris?

Title: Re: General Training Overview - Yearly LoadingPost by: Robert Frederick on June 25, 2014, 11:50:32 AM

I was just going to add that the number of lifts also depends on weight class in addition toskill level. So the two three day programs while targeting the same skill level have differentvolumes. On top of that you've got gifted and enhanced lifters further complicating things.So I think having fixed volume targets doesn't really work as well as just adjustingaccording to how you're getting along with the program.



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I was just going to add that the number of lifts also depends on weight class in addition to skill level. So the two threeday programs while targeting the same skill level have different volumes. On top of that you've got gifted and enhancedlifters further complicating things. So I think having fixed volume targets doesn't really work as well as just adjustingaccording to how you're getting along with the program.

I totally agree and follow this method myself but some basic goal fogures would be good for

people just learning to use the templates.


Alright, we might be able to do something like:

1000 lifts is the base+100 if X is true-100 if Y is true...and so on.

I don't think he works this way though. When working with students he'll adjust weeklydepending on how things go so that he dials it in exactly on what is needed depending onthe individual. Of course he has to start somewhere and make an initial guess. That's whyhe wants to see some training history first. If someone was doing 500 lifts per month hewon't give them 1,000 to start with, maybe 600 and see how it goes with adjustments asneeded.

People just starting off with this should probably do the same thing. Count up the previousmonth's work and plan the next month accordingly depending on the desired effect. Butyeah, thanks for pushing for something concrete. Sometimes leaving it too open endeddoesn't turn out so well either.


Yeah some sort of starting point and basic method for adding volume would help the lessexperienced. I don't mind writing something for the method from my experience but somerecommendations from Boris would be good.


Boris has responded. It's a little bit lengthy so we might have to turn it into an article. Onequick thing is that when considering monthly load the period is important i.e. prep or comp.So generally you take your yearly load and divide by 12. Some months will be high loadswhile others will be low loads, the same way daily and weekly load works. Doing thiscalculation for the 80kg templates, assuming run back to back all year, you get880 and 630 monthly NL, respectively.

Title: Re: General Training Overview - Yearly LoadingPost by: Giraffe on June 27, 2014, 05:34:21 PM

Interesting topic. I do not consider myself gifted (quite the opposite), and I have had my


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best results performing ~1000 fundamental lifts per month, probably because my loads areso low.


I'm doing ~1200 at the moment. I've done close to ~1600 previously. I don't considermyself gifted either but I think I've just conditioned myself to the volume. And being a

student has helped a lot too.



Boris has responded. It's a little bit lengthy so we might have to turn it into an article. One quick thing is that whenconsidering monthly load the period is important i.e. prep or comp. So generally you take your yearly load and divide by12. Some months will be high loads while others will be low loads, the same way daily and weekly load works. Doingthis calculation for the 80kg templates, assuming run back to back all year, you get 8 80 and 630 monthlyNL, respectively.

Send it through to me and I'll try to do a little write-up too.



I'm doing ~1200 at the moment. I've done close to ~1600 previously. I don't consider myself gifted either but I thinkI've just conditioned myself to the volume. And being a student has helped a lot too.

You're CMS right? 1200 is in agreement. MS and above have no recommendations and aretotally individual. For them he gave case examples from 1200-3100 per month. Yeah, that's

no typo - 3100. It's not translated yet though. Coming soon.

Title: Re: General Training Overview - Yearly LoadingPost by: Giraffe on June 29, 2014, 06:11:43 AM


I'm doing ~1200 at the moment. I've done close to ~1600 previously. I don't consider myself gifted either but I thinkI've just conditioned myself to the volume. And being a student has helped a lot too.

Yes I have come to realise that external stressors have a bit part in what amount of trainingI can do. A few years ago I had a much more relaxed job, but now I am typically working10-20 hours per week more than I was, so finding it hard to fit everything in.

Considering studying part time as well soon, so that may be the end of me... :'(


I'm in MS class, doing far less NL of aforementioned numbers.

It's true, it is really individual. With my current life regime I can substain this load.I really feel to be at cutting edge of my work capacity.


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I would do more without a job, because it means sleeping much more, resting CNSand so on.But I do not think I would make as twice lifts as today. Maybe 10% more.Work capacity improve very slowly in drug free lifters. Moreover I think that muchis dependent upon body structure. My Thigh have been always large with a lowamount of work needed to be trained. My upper part needs more volume.


Post by: DivanoPL on July 04, 2014, 03:10:59 AM

I'm about to finish some weeks at 340/300 reps a week raw. Really hard but the feelingwith the lifts is awesome. Next period i cut the volume at 300/250 lift a week with gear andsome lift at 90%. It's the first time that i do this volume. I'm a CMS.

Title: Re: General Training Overview - Yearly LoadingPost by: joshuadelapenha on July 12, 2014, 07:46:31 AM

Not sure if this has been addressed already but I see that it is stated the optimal number of lifts in the prepatory period is 1050.

"Further suppose that the optimal numbers of lifts per month for this athlete during thepreparatory and competition periods are 1,500 and 1,050, respectively. The yearly schedulemay then look like the following"

Q: How come Competition Period #32 only has 543 lifts? That is nearly half the optimalamount.

Title: Re: General Training Overview - Yearly LoadingPost by: Robert Frederick on July 12, 2014, 02:29:36 PM

Quote from: joshuadelapenha on July 12, 2014, 07:46:31 AM

Not sure if this has been addressed already but I see that it is stated the optimal number of lifts in the prepatory periodis 1050 .

Where did you see that? Check the recommended volume thread here. (http://sheiko-program.ru/forum/index.php?topic=311.0) The optimal number of lifts differs from personto person and in time as well for each person.

Title: Re: General Training Overview - Yearly LoadingPost by: joshuadelapenha on July 13, 2014, 11:41:15 AM

"The main objective of the competition period is the implementation of high-level training.Work in this period is characterized by a low volume and high intensity. The number of liftsis reduced by 20-40% as compared to the preparatory period with the reduction dependingon the athlete's weight. The heavier the athlete, the greater the reduction."

The 3 day program for under 80kg has 1110 the first mesocycle, 989 the second mesocycleand 543 the competition mesocyle.

From the 2nd to the competition (last) is a reduction of 45%. How come it is out of the20-40% reduction considering that an athlete under 80Kg would be considered light?


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Title: Re: General Training Overview - Yearly LoadingPost by: Robert Frederick on July 13, 2014, 02:36:52 PM

Quote from: joshuadelapenha on July 13, 2014, 11:41:15 AM

"The main objective of the competition period is the implementation of high-level training. Work in this period ischaracterized by a low volume and high intensity. The number of lifts is reduced by 20-40% as compared to thepreparatory period with the reduction depending on the athlete's weight. The heavier the athlete, the greater thereduction."

The 3 day program for under 80kg has 1110 the first mesocyc le, 989 the seco nd mesocycle and 543 the competitionmesocyle.

From the 2nd to the competition (last) is a reduction of 45%. How come it is out o f the 20-40% reduction consideringthat an athlete under 80Kg would be considered light?

The numbers aren't concrete but they are a good starting point for understanding how it allworks.

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