Dear students,
I have received many questions from you about details of my plan. That is absolutely normal.
Here are some answers to FAQ.
1. About chains: Chains improve the upper part of the movement. The weight of the chains for each side of the bar is 5-10 kg. So if your set calls for 80%, load that weight onto the bar as normal then add the chains on top of that. When you are in the final position of the lift, 2-3 chain links must still remain on the floor.
2. About seated good mornings: If you never do these, try to begin with 40 kg. If that is easy add 5 kg every week. Try to do long amplitude movements, your chin has to touch bench.
3. About steroids: Sorry, I don't give any advice about that. I just have to know whether you take them or not.
4. About recovery: The pool is great. Swimming is very good for muscle relaxation. Don't spend too much time in the pool though - swim just 3-4 laps (50 meters) and no more. It usually takes 20-30 minutes. When finished go to the sauna. I recommend the sauna once a week. Overall time 45-60 minutes (3 times go inside the sauna + rest outside the sauna). It is not bad if you can't go to the pool once a week but try to visit the sauna once a week Massages: Once every 2-4 weeks is desired.
5. Additional/GPP exercises. Use medium weights. For example: after 8 reps you should be able do 3-4 more.
6. If you can train 4 times per week, I recommend you do it. It is very good for improving technique.
7. About bodyweight: It is recommended to be 1 kg heavier than required (no more). Approximately 1-2 days before the competition 1 kg will burn itself off. Remember that.
8. If you feel that the weights are too heavy today you can reduce them 3-4%, no more.
9. The height of the box/boxes for deficit deadlifts is 10 cm.
If you train equipped:
10. You have to use very tough (latest models) equip only if you are a National team member, in the other cases - there is no need. Tough equip will destroy your technique. I mean shirts and suits.
11. Wear your equip when you lift 75% or more. Also use equip if you feel that next weight is impossible to lift without equip.
12. You have to have two shirts: one shirt (less tight) for 75-90% and another (more tight) for 95%+ and for competitions as well. You will not lift 95-110% very often. So your second shirt will not stretch too much and it will be in good condition for the comp.
13. You have to change your competition shirt approximately every 2 years. If you feel that you have a bad advantage from your shirt - change it.
14. About Knee wraps:
50-60% -> none
70% -> light wraps
75-85% -> more tightly
90% -> very tightly
95%+ -> competition wrapping (help from an assistant is necessary!)
If you have more questions feel free to ask me.
Your coach Boris Sheiko.
I have received many questions from you about details of my plan. That is absolutely normal.
Here are some answers to FAQ.
1. About chains: Chains improve the upper part of the movement. The weight of the chains for each side of the bar is 5-10 kg. So if your set calls for 80%, load that weight onto the bar as normal then add the chains on top of that. When you are in the final position of the lift, 2-3 chain links must still remain on the floor.
2. About seated good mornings: If you never do these, try to begin with 40 kg. If that is easy add 5 kg every week. Try to do long amplitude movements, your chin has to touch bench.
3. About steroids: Sorry, I don't give any advice about that. I just have to know whether you take them or not.
4. About recovery: The pool is great. Swimming is very good for muscle relaxation. Don't spend too much time in the pool though - swim just 3-4 laps (50 meters) and no more. It usually takes 20-30 minutes. When finished go to the sauna. I recommend the sauna once a week. Overall time 45-60 minutes (3 times go inside the sauna + rest outside the sauna). It is not bad if you can't go to the pool once a week but try to visit the sauna once a week Massages: Once every 2-4 weeks is desired.
5. Additional/GPP exercises. Use medium weights. For example: after 8 reps you should be able do 3-4 more.
6. If you can train 4 times per week, I recommend you do it. It is very good for improving technique.
7. About bodyweight: It is recommended to be 1 kg heavier than required (no more). Approximately 1-2 days before the competition 1 kg will burn itself off. Remember that.
8. If you feel that the weights are too heavy today you can reduce them 3-4%, no more.
9. The height of the box/boxes for deficit deadlifts is 10 cm.
If you train equipped:
10. You have to use very tough (latest models) equip only if you are a National team member, in the other cases - there is no need. Tough equip will destroy your technique. I mean shirts and suits.
11. Wear your equip when you lift 75% or more. Also use equip if you feel that next weight is impossible to lift without equip.
12. You have to have two shirts: one shirt (less tight) for 75-90% and another (more tight) for 95%+ and for competitions as well. You will not lift 95-110% very often. So your second shirt will not stretch too much and it will be in good condition for the comp.
13. You have to change your competition shirt approximately every 2 years. If you feel that you have a bad advantage from your shirt - change it.
14. About Knee wraps:
50-60% -> none
70% -> light wraps
75-85% -> more tightly
90% -> very tightly
95%+ -> competition wrapping (help from an assistant is necessary!)
If you have more questions feel free to ask me.
Your coach Boris Sheiko.