Shieko Recommended Volume

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General Powerlifting => Universal Topics => Topic started by: Boris Sheiko on July 09, 2014,
06:53:46 AM
Title: Recommended Volume
Post by: Boris Sheiko on July 09, 2014, 06:53:46 AM
Edit: This post is also available in Italian. (http://goo.gl/MiGeyG) Thanks Massimiliano
Buccioni for the translation.
Previously it was mentioned that recommendations for monthly volume are the following:
Beginner = 700
Class 3 = 900
Classes 1 & 2 = 1000
CMS = 1100
MS = 1250
MSIC = 1700
Having seen these it is difficult to make an assessment of these recommendations without
further explanation, such as:
1. To what period of training do these recommendations apply: the base, competitive or the
average of all periods?
2. The number of training day these loads should be applied to is not specified. For example,
in most cases the MSIC athletes in Russia train 4-5 times per week, MS train 4 times, Class
1 and CMS train 3-4+ times, and the others train 3 times. From this, it follows that the more
training days, the easier it is to carry a greater load.
3 workouts in 1 week = 12 per month
3. It is not known whether the number of lifts includes general developmental exercises,
such as hyperextensions, reverse hypers, exercises for the abs, exercises for the pectorals,
lats, arm muscles, or leg muscles. And what about incline bench presses, shoulder presses,
dumbbell bench presses, etc.?
4. We should also not forget that athletes in lighter weight classes can more easily handle
larger loading than athletes in heavier weight categories. Therefore, the programs of
athletes in lighter weight classes are planned with larger volumes than athletes in heavier
weight categories.
5. Similarly, it is much easier for juniors to handle larger loading than adults and the same
relationship applies between adults and veterans.
Beginners (1st Month) - 3 training sessions per week.
In the first month I plan only one exercise with a barbell at a time to study the art (from
three-competitive lifts). I usually use 5-6 lifts in 5 approaches. For example:
Print Page - Recommended Volume http://sheiko-program.ru/forum/index.php?action=printpage;topic=311.0
1 of 7 26/08/2014 1:26 AM
Day 1 - learning how to perform squats.
Day 3 - learning how to perform bench presses.
Day 5 - learning how to perform deadlifts.
Also planned alongside the barbell exercise are 3-4 exercises for the development of general
athletic qualities such as power, speed-strength, endurance, and flexibility. Agility is also
developed through participation in team sports (football, basketball, volleyball) once or twice
per week.
The result is 350 - 450 competitive lifts and special preparatory exercises. Great attention is
paid to general fitness.
Beginners (Months 2-4) 3 training sessions per week.
Two barbell exercises are planned in this stage, one competitive exercise, and one
specifically for securing technique. For example:
Day 1
1. Squat
2. Bench press w/board
Day 3
1. Bench press
2. Deadlift off boxes
Day 5
1. Box squats
2. Close grip bench press
The result is 450 - 550 competitive lifts and special preparatory exercises at low intensity in
the range of 50-60%. The share of general physical exercises still constitute the majority of
the volume.
Classes 2 & 3 - 3 training sessions per week.
The athletes continue pursing technique mastery. Special preparatory exercises are used not
only to secure technique, but also to increase the strength qualities of lagging muscle
groups. Loading is increased from 600 - 750 competitive lifts and special preparatory
exercises. The intensity of loads rises to 60-65% in the preparatory periods. The share of
general physical exercise is reduced slightly.
Class 1 and CMS - 3-4+ training sessions per week.
During training sessions the athletes work on improving the performance of equipment and
the development of competitive exercise power qualities through special preparatory
exercises. The number of lifts in competitive and special preparatory exercises for 16
workouts per month range from 800 - 1300. Intensity increases to 67-69% in the
preparatory periods.
MS and MSIC (Elite)
There can be no recommended levels of stress. Here are some real examples of loading
variations in this group of athletes:
Microcycle Load Distribution of a MS Lifter in the Preparatory Period
Week 1 Week 2 Week 3 Week 4 Total
Lifts 204 183 252 200 1237
2 of 7 26/08/2014 1:26 AM
Avg % 68.2% 69.7% 68.5% 68.8% 69.0%
Workouts 4 4 4 4 16
The next example is for Andrey Belyaev.
Microcycle Load Distribution of a MSIC Lifter in the Preparatory Period
Lifts 365 341 385 326 1417
Avg % 68.0% 71.4% 73.7% 69.5% 70.7%
Workouts 8 8 8 8 32
The next example is for Alexey Sivokon.
Microcycle Load Distribution of a Honorary MSIC Lifter in the Preparatory Period
Lifts 756 724 831 801 3112
Avg % 69.6% 72.5% 71.7% 60.5% 71.2%
Workouts 7 8 8 8 31
See the graphic for a summary. You will see the typical volume progression as well as
examples of programs on this site. Notice that special cases such as juniors and lighter
weight categories can tolerate above average volumes. Dear reader, please do not take the
graph as dogma. It is based on averages and will not apply in every case.
(http://i.imgur.com/73zVzBe.png)
You can check your classification here (http://sheiko-program.ru/forum
/index.php?topic=3.0).
Title: Re: Recommended Volume
Post by: Bench Polkov on July 09, 2014, 07:26:23 AM
Excellent. Thank you coach Sheiko!
Post by: BuccioniPL on July 09, 2014, 11:04:26 AM
That is a really good article. Thanks coach!
Post by: Robert Frederick on July 09, 2014, 06:10:43 PM
In case anyone looks and asks, the three program volumes plotted on the graph are the
average volumes. Some months will be higher (prep) and some lower (comp).
Post by: DocWallaby on July 10, 2014, 09:11:04 AM
So I am a level III at 90kgs 177cm tall (need to gain weight). I am lifting 760 per month
3 of 7 26/08/2014 1:26 AM
over a ten week period (on average with a high of 1000 one month) four days a week. This
is based on the universal appropriate program. I have added around 15 lifts per month
since my previous cycle (mainly to squat since results were not great last cycle). Is there
any harm to me doing four days per week rather than the recommended three? I do enjoy
being in the gym and am managing to recover it seems due to plenty if available time to
rest due to working at home.
Post by: hurril on July 10, 2014, 01:24:08 PM
Why is there such a huge difference between the loading of Andrey Belyaev and Alexey
Sivokon? They are both "gifted".
Quote from: hurril on July 10, 2014, 01:24:08 PM
Why is there such a huge difference between the loading of Andrey Belyaev and Alexey Sivokon? They are both "gifted".
He probably also chose these two in particular to illustrate the point he's trying to make.
They are both high level athletes and yet there is a big difference in what they need to do to
get results.
Quote from: DocWallaby on July 10, 2014, 09:11:04 AM
Is there any harm to me doing four days per week rather than the recommended three?
A three day program with 1000 lifts is a bit different from a four day with 1000 lifts. In the
former case you have greater acute stresses due to the concentration of loading. Since you
are a Class III lifter you aren't getting large absolute stresses from the average weight lifted
so I think the three day would be better in your case to make up for that. When your
classification rises a bit, body weight increases, and you're using heavier weights you can
move to the four day with initially less concentrated loading and a bit more technique
practice due to the extra day.
Post by: DocWallaby on July 10, 2014, 09:11:25 PM
Thanks Robert,
I will finish this current cycle, since I have a meet in six weeks. I just tested today and had
a 66lb deadlift PR so obviously this program is working (albeit probably not optimally). Note
this actually puts me fairly close to a class II lifter now.
Post by: Robert Frederick on July 11, 2014, 04:39:17 AM
Quote from: DocWallaby on July 10, 2014, 09:11:25 PM
I just tested today and had a 66lb deadlift PR so obviously this program is working
4 of 7 26/08/2014 1:26 AM
On the other hand you can't beat tangible results. Your idea to just tweak the squat sounds
better now than it did before. How about your bench?
Post by: DocWallaby on July 11, 2014, 08:36:02 AM
I only tested deadlift (squat and bench were lifted at 90%), since I am on week 4 and
shouldn't have even tested deadlift (except I felt deadlift was ready to go right up). In the
last cycle Bench went from a touch and go slow 260lb to a nice fast competition 264lb and
almost a 270lb. The touch and go was also not heel down as required in the CPU (IPF).
Hard to quantify, but i would say a ~10-15lbs bump in a ten week cycle, which I suspect is
good. I am still having upper back tightness issues, but the frequency has been certainly
helping me work on this and get a better feel. My leg drive is now way better for sure. I
think the real measurement will be the next meet. If I can get 275lbs then I would say that
it is working well.
Two out of three making progress is not bad. I'd be reluctant to change something that's
working, at least nothing dramatic. Squats in the three day and four day are very similar so
switching won't help that much. You could add some extra sets at different intensities. The
legs seem to respond well to variety. I think your set structure is probably something like
1,1,1,4 in many cases. You could do 1,2,2,5 instead. Check out some of these set/rep
schemes:
http://sheiko-program.ru/forum/index.php?topic=6.0 (http://sheiko-program.ru/forum
/index.php?topic=6.0)
You can also try some different special exercises if you haven't already considered that.
Post by: M1kz on July 11, 2014, 01:02:10 PM
Quote from: Robert Frederick on July 10, 2014, 05:02:56 PM
Quote from: hurril on July 10, 2014, 01:24:08 PM
Why is there such a huge difference between the loading of Andrey Belyaev and Alexey Sivokon? They are both
"gifted".
He probably also chose these two in particular to illustrate the point he's trying to make. They are both high level
athletes and yet there is a big difference in what they need to do to get results.
It is also consistent with point 4. in the original post by the coach that a lighter lifter can
handle a larger training volume. Sivokon usually competed in the -67.5 kg weight class
whereas Belyaev tends to compete in the -90 kg or -100 kg weight classes. I remember first
seeing Sivokon back in 1994 in Jrvenp at the Bench Press World Championships, he lifts
at 7.45 minutes into this video http://youtu.be/UUOHfimwEAA?t=7m45s (http://youtu.be
/UUOHfimwEAA?t=7m45s) with the famous coach standing right behind him.
The difference in volume is nevertheless huge and would hence also need to come down to
the two lifters responding quite differently to large training volumes, again making the point
that the individual differences can be quite significant in some cases (Sivokon has been
5 of 7 26/08/2014 1:26 AM
referenced to as performing massive lifting marathons in the bench press). The
Sivokon/Belyaev volume difference is most surely not representative of the general case
though, especially at less qualified levels of lifters, as can be glanced by the not so big
volume difference for the three-times-a-week-program for the light/heavy lifter depicted in
the original graph.
Quote from: M1kz on July 11, 2014, 01:02:10 PM
The Sivokon/Belyaev volume difference is most surely not representative of the general case though, especially at less
qualified levels of lifters, as can be glanced by the not so big volume difference for the three-times-a-week-program for
the light/heavy lifter depicted in the original graph.
I agree. Nice first post by the way.
Post by: DocWallaby on July 11, 2014, 10:08:09 PM
Two out of three making progress is not bad. I'd be reluctant to change something that's working, at least nothing
dramatic. Squats in the three day and four day are very similar so switching won't help that much. You could add some
extra sets at different intensities. The legs seem to respond well to variety. I think your set structure is probably
something like 1,1,1,4 in many cases. You could do 1,2,2,5 instead. Check out some of these set/rep schemes:
[url]http://sheiko-program.ru/forum/index.php?topic=6.0[/url] ([url]http://sheiko-program.ru/forum
/index.php?topic=6.0[/url])
You can also try some different special exercises if you haven't already considered that.
Thank you, yes I have already tweaked some squat rep schemes as you just described in an
effort to add a little more volume to the program. I will see how this works.
V.A. Salnikov and B.V. Kimeisha (1979) did a study on the excitability of the nervous
systems of weightlifters and found that those with low excitability responded better (more
progress in the biathlon total) to larger volumes and those with high excitability responded
better to lower volumes. Lifters with high excitability also responded better to high intensity
than those with low excitability.
I think they used a method like this (http://www.nlm.nih.gov/medlineplus/ency/article
/003927.htm) to measure excitability.
Post by: BuccioniPL on July 21, 2014, 08:18:44 PM
V.A. Salnikov and B.V. Kimeisha (1979) did a study on the excitability of the nervous systems of weightlifters and found
that those with low excitability responded better (more progress in the biathlon total) to larger volumes and those with
high excitability responded better to lower volumes. Lifters with high excitability also responded better to high intensity
than those with low excitability.
I think they used a method like this ([url]http://www.nlm.nih.gov/medlineplus/ency/article/003927.htm[/url]) to
measure excitability.
6 of 7 26/08/2014 1:26 AM
Ehi Robert, this is a very very interesting thing. I never heard before. Thanks for sharing.
Post by: Robert Frederick on July 22, 2014, 05:53:53 AM
There are a lot of really interesting research papers from decades ago. Unfortunately they
are not digitized and so very hard to find and read all the interesting details.
Post by: DRY on July 22, 2014, 06:35:14 AM
My lab could recreate that project. We won't because there's no money in it though. Sad
thing
Post by: Russian Power on July 23, 2014, 11:41:42 PM
Quote from: DRY on July 22, 2014, 06:35:14 AM
My lab could recreate that project. We won't because there's no money in it though. Sad thing
Could you please tell more about your lab?
Post by: DRY on July 23, 2014, 11:56:19 PM
Quote from: Russian Power on July 23, 2014, 11:41:42 PM
Quote from: DRY on July 22, 2014, 06:35:14 AM
My lab could recreate that project. We won't because there's no money in it though. Sad thing
Could you please tell more about your lab?
what would you like to know? I just moved from another to it, actually haven't started yet.
It is a standard, but well equipped bio mechanics lab with Neuro stuff too
Post by: Russian Power on July 24, 2014, 12:10:21 AM
Just wondering what kind of research is possible there.
May be you have already written about it before on this forum. If so - sorry. )
I am not a native speaker. It is a bit harder to read in English than in Russian for me. )
Post by: DRY on July 29, 2014, 01:30:32 AM
Quote from: Russian Power on July 24, 2014, 12:10:21 AM
Just wondering what kind of research is possible there.
May be you have already written about it before on this forum. If so - sorry. )
I am not a native speaker. It is a bit harder to read in English than in Russian for me. )
I don't think there is anything that is not possible at this lab :)
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