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 Sheiko program

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zchaib
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PostSubject: Sheiko program   Fri Feb 22, 2013 11:53 am

Does anyone know much about the Sheiko training program? One of my friends mentioned it the other day, and I couldnt find much about it online. However, I did find a full spreadsheet with all the different numbered subprograms (#29, #30, #37, etc.)

I'm just wondering if anyone has tried it and whether or not they liked it.
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Keosawa
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PostSubject: Re: Sheiko program   Fri Feb 22, 2013 1:46 pm

The progression is usually from 29 to 37 to 30 (I believe) and eventually on to CMS/MS. All of these were individual programs written by Sheiko for his athletes.

Sheiko is simple: you perform the main movements and a few variations for a lot of volume and get a lot of sport-specific training in a condensed period of time. Currently, I'm running Smolov for squat and bench press, and it's very similar in methodology. Eventually, I might switch over to CMS/MS.

Ben Rice ran CMS/MS for a long time and has a good log of his training up on youtube. You could watch some of his older videos to get a sense of it. EliteFTS also has some info on Sheiko available on their site, which includes the first four chapters of Sheiko's book, I think.
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zchaib
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PostSubject: Re: Sheiko program   Fri Feb 22, 2013 2:18 pm

Thanks! Just started reading Sheiko's first book, should be an interesting read. It was surprisingly easy to find at EliteFTS, I could barely find anything about it earlier. I guess I just suck with google..

I feel like this is a stupid question, but what does NBL stand for? I keep seeing this everywhere, and I know its obviously not the national baseball league, but I just cant figure it out!


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Nathan Poage
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PostSubject: Re: Sheiko program   Fri Feb 22, 2013 2:45 pm

Number of Bar Lifts

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zchaib
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PostSubject: Re: Sheiko program   Sat Feb 23, 2013 9:37 am

Wow, I shouldve known..but thanks for clearing that up!

Anyway, do you think a program like this would be good to start in the weeks before a meet? Being that you rarely go above 85%. Im just wondering, because I was planning on starting up madcow 5x5 after spring break. But Im wondering if Id respond better with a larger amount triples or doubles, like in Sheiko.

But I read somewhere that Sheiko was originally designed for chemically enhanced lifters...but that just sounds like crap to me.
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KevinAlvy
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PostSubject: Re: Sheiko program   Sat Feb 23, 2013 11:53 am

zchaib wrote:
Wow, I shouldve known..but thanks for clearing that up!

Anyway, do you think a program like this would be good to start in the weeks before a meet? Being that you rarely go above 85%. Im just wondering, because I was planning on starting up madcow 5x5 after spring break. But Im wondering if Id respond better with a larger amount triples or doubles, like in Sheiko.

It depends on how you train currently. For a lot of people, something like sheiko 29 would cause detraining, because that is what it is probably meant to do. I don't think it's the best idea to start experimenting 8 weeks out though.

Percentages are a bit overrated, and the 90% threshold isn't the end all. In short, as you accumulate fatigue you are able to fatigue and train the largest motor units with weights less than whatever the true "90%" is. For instance, the grinding during the last rep of a 8RM induces a similar training effect as a lift with whatever your true 90% is

There is an irrational thought in American powerlifting that you need to have 90%+ on your back/hands consistently

Quote :
But I read somewhere that Sheiko was originally designed for chemically enhanced lifters...but that just sounds like crap to me.

It probably was, but plenty of natural lifters have success with it
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