Before we get into our next review, I first want to address one key point. In my opinion, this is the single BEST introductory book to the principles of proper programming out there. The book is thorough and yet, simultaneously, readable for the average novice. The legendary powerlifting coach Boris Sheiko. And not just any powerlifting coach, Boris Sheiko has helped produce many champions and all-time world record holders such as Andrey Belyaev, Konstantin Pozdeev, Kirill Sarychev, Alexey Sivokan, and many more! In Russia, powerlifters are set down their chosen path much earlier than typically happens in the U.
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September 25, Just recently, once again, I had the honor to work with Boris Sheiko, one of the most successful powerlifting coaches in the world, and support him as his interpreter during his seminar. This time, there were two particular features about his seminar.
First, it was his first seminar in Germany finally, I can connect the dots and it makes sense why I grew up in a bilingual German-Russian environment :. The seminar was carried out in a crossfit gym and athletes with different backgrounds were present: powerlifting, weightlifting, strongmen, crossfit and even karate.
After the theoretical part of the seminar see my previous blog posts - 1 , 2 , 3 - for the content , all athletes showed their lifts and Boris Sheiko made technique corrections and suggestions on how to improve. The first question, Boris asked each athlete was: "What is your sports background? You might be a bit surprised why sports background matters. However, it does matter a lot. These are the small technical refinements that matter, such as the bar position, stance width, range of motion, etc.
The goal of a powerlifter is to push as much weight as possible. This means that a shorter range of motion not a full squat, but just below parallel or to parallels, depending on the federation rules this lifter competes in and a low bar position are most beneficial.
However, squat develops leg strength and is a good assistance exercise for his competition lifts. A bodybuilder has muscle growth as his main goal. How much weight he can or want to push, is a secondary issue, that is mostly determined by the size of his ego.
Thus, a full range of motion , automatically implying a high bar squat position the one you can push less weight with , make more sense for a bodybuilder. What do we learn from this?
Sports background determines what exercise form to use. The lifting technique should be adjusted to individual goals, which Boris Sheiko does for all of his students. What exercise form to use is pretty easy to determine, but what about program planning? If we just look at strength building programs for powerlifters, there are so many different options. Which one is the best? Here it is totally dependent on you as an individual. To cut a long story short, there is no one-size-fits-all solution, there is no program that works for everyone, as everyone has a different limiting factor Just as a side note: Also Boris Sheiko says that all programs need to be individualized In my opinion, there are three reasons for it: 1.
Boris Sheiko analyzed dozens or even hundreds of training log books from his athletes. Looking at the data he found correlations for training intensity and progress and he implements these findings into his programs. Based on his longstanding experience he knows what are the most common mistakes and weaknesses lifters have.
For this reason, Boris Sheiko uses variations of competition lifts in his programs that improve these weaknesses. His programs are designed for the right genotype. Designed for the right WHAT? As I described in my previous blog post , there are genetic differences between people. These differences may play a crucial role for program design. Some people, whose genetic trait is classified as the endurance trait, respond better to low intensity high rep programs, even if building power and not endurance is the goal.
Others, however, carrying the power trait respond better to high intensity low rep programs. The probability that the majority of powerlifters carry the power trait is very high. People like to do things they are naturally good in, like in the case of powerlifters lifting heavy stuff for one rep or just a few reps.
Thus, it is reasonable that a successful powerlifting program targets exactly this group. This is what I meant by saying that the programs are designed for the right genotype. They are designed for a powerlifter. Happy lifting! Want to hear more from me?
Studying Sheiko’s Surprising Novice Routine
He has a masterful understanding of technique, programming and perhaps most importantly, how to cultivate a successful competitive mindset. It is widely accepted that Russian training systems are the most advanced and effective. The very best of this comes from the Russian super-coach Boris Sheiko. His athletes stand now as some of the best ever in the sport. The few programs that have been circulated are now world famous. For me personally, I began following some of his generic templates for novices in and this had an incredible and profound effect on my training. Within 18months I was able to put over kg on my total.
Powerlifting: Foundations and Methods
Sheiko Lifter Classification Determining which set of Sheiko programs to utilize relies upon the current skill level of the athlete. Cookie cutter programs can never produce top results. They can produce excellent results, but there will always be room for improvement through individualization and autoregulation. The programs have proven incredibly successful for a variety of top raw powerlifters across the globe. They were written for individuals, not a general audience. Sheiko will grind you down over the course of weeks and rebuild you as a probably very tired and annoyed better powerlifter. These tabs can be run individually or back to back, so the program lengths can range from 4 weeks all the way to 20 weeks, depending upon how many consecutive cycles are run together and the strength level of the athlete.
Sheiko Program Spreadsheets & Templates