App Tutorials

Need some help or guidance with certain parts of the app? Post requests here and I'll put something together for you.

Here's one way you can use the app. Take a side view video of a lift. Scroll through the video and pause it at certain easy to identify marker points e.g. when the bar is just below the knees in the deadlift. Compare that video frame with the stick figure diagram in the app (the stick figure is Andre Belyaev in case you are wondering). Can you see any easily identifiable differences? If so you have a target problem to fix. Then you can think of what exercise you can do that will help you fix it.

http://i.imgur.com/SiIUAjq.png

that is a superb feature  ;D

Hey, I would like the App to allow you to work with percentages less than 50% For front squats for example. Its odd because you actually have it in the Advanced medium load week 1 day 1. But when you try and edit it from the 30% or 35% sorry my phones flat currently it jumps straight to 50%. I know this may be a pain because Boris Sheiko talks about only weights being over 50% counting towards total volume and I wouldnt want to see people changing the volume on normal squats or bench and that being calculated into the total volume?

I know it would probably require a ton of extra code which possibly would make the app to bulky and I know the importance is on the big three lifts. But what about allowing you to put maxs in for every lift? that way we could still use 50% for our front squats etc working up to 70% or 80%. That way we could import what lift we would like to use for chest for example at the end of a workout. Picking lets say DB flys and it would generate from your 1rm what the 65% load was and put it in. Also importing which chest movement you want to do so at the end of the workout you maybe click a drop down it has all the supp lifts that are there with videos that imports in?

Otherwise love it!

I had maxes on every lift set up in beta testing. I'll try to get that back into the app.

Here's one way you can use the app. Take a side view video of a lift. Scroll through the video and pause it at certain easy to identify marker points e.g. when the bar is just below the knees in the deadlift. Compare that video frame with the stick figure diagram in the app (the stick figure is Andre Belyaev in case you are wondering). Can you see any easily identifiable differences? If so you have a target problem to fix. Then you can think of what exercise you can do that will help you fix it.

http://i.imgur.com/SiIUAjq.png

Tying in perhaps with another thread on the forum, if there was a way the app could plot the bar path from a video recording and match it against the optimal hypothetical trajectory this would be a very powerful feature indeed. Not a suggestion for future improves so much as some fantasising on my part.

Perhaps not entirely relevant to the purpose of this thread but, is there a plan to release the new app templates as excel spreadsheets free for download or are they intended for paying customers only?

Very Relevant

http://youtu.be/UwgpsP4nQGQ

Perhaps not entirely relevant to the purpose of this thread but, is there a plan to release the new app templates as excel spreadsheets free for download or are they intended for paying customers only?

Right now Boris is excited about some of the possibilities with the app. He's got a bit more imagination that just generating workouts and plotting them. Remember that Boris came up with many of his ideas from studying the results people were getting with different approaches. That really can't be done as easily when people are downloading spreadsheets. He's always looking for new insights.

I've done this kind of thing before with my other app and I can tell you that getting quality data is hard when you have casual users. I have some free programs and premium programs in my other app. I'm happy to report that the premium programs yield better results. However, there is a confounding factor that I can't eliminate: maybe they get better results because they paid. Maybe that filters people and also offers an incentive use it more seriously.

So while it may appear that Boris' new programs are now not free and Boris has turned into a capitalist, that's really not the case at all. His vision is and always has been centered on training results. How can one make champions unless they contemplate this task day and night?

Oh, yeah that looks like a relevant video.

To be honest I have used so much free information from this site that I felt obliged to buy the app!  ;D

I would like the option to export the training results to a computer as analysing data on an iphone is annoying especially when I want to review in 1 to 2 years time (I may not even have an iphone then).

I also use my iphone for music in the gym so prefer a paper print out to read & write on and then enter the data in the computer/phone afterwards.

I will buy an iphone just to buy the app........
(but it would be nice to export the data to a computer)

I will buy an iphone just to buy the app........
(but it would be nice to export the data to a computer)

How about export to a csv file?

Sorry i don't have the app yet as i haven't picked up an iphone which i plan to shortly. Are there different 4 day cms programs from boris? Or just pre-programmed variations of the universal 4day?

There are three 4-day programs in the app: small, medium, and large volumes. The small volume program is new.

any new 3 day ones?

Yes, there's a new 3-day which is also a small load program. And so is the beginner program.

How about export to a csv file?

How would one go about doing this?

Right now you can click on the workout from the history view and from there send yourself a copy of the workout by email. That's all there is for export now but maybe I could loop through every saved workout and parse them to a csv you could email yourself.

Hello- just downloaded app to ipad. (I'm finishing >80 kg program from website this week-thanks for that!)

Q: I was playing with the app, plugged in some numbers (not tested maxes as that will happen this week, but close),- the app gave me a single day of training- and now I can't navigate away from that to check out the app further.

Do I need to pretend I did that workout to get off that page?

Also- how do I see what program the app auto-chose for me?

Numbers I plugged in (in lbs) sq-500, bp-310, dl 530, bw 215 (hopefully going down :-) )

Thanks for all your time and effort!

Press the exit button at the top left of the workout screen. A small panel will slide up from the bottom asking if you'd like to save the workout as completed or not. You'll need to drag that panel either left or right to confirm or cancel the save before exiting.

Once out, check the setting to view your program. It's the icon right of the red workout icon. What program are you using? You can see that on your main menu panel. When you open the settings, navigate to that program e.g. Advanced - Medium Load Prep Cycle 1. Click the gears icon to bring up the daily/weekly details.

Lol- thanks- that was easy enough!

I'll put the next ? In the main forum. Thanks!

Looking at the different plans corresponding to the level of the lifter's advancement, at the macrocycle level I notice that the ratio of the length of the preparatory period to the competition period changes. For novice lifters the ratio of prep to comp is 1:1, for intermediates 2:1 and for advanced 3:1.

I have never seen a Sheiko template with 1:1 prep:comp. Am I reading the cycle correctly?

The reason for longer prep periods and larger training volumes for more advanced lifters relative to less advanced lifters is obvious, but why is the prep period the same length between all classes of lifters in absolute terms? A novice lifter may need a small period of time and small volume of work to spur adaptation but in my mind it would also seem logical to think that their competition taper period should also be shorter given they have accrued a smaller fatigue "debt".

Would anyone care to elaborate on this or give their own opinions as to why this is the case?

Don't forget that the beginner has also undergone more substantial change in that single training period as well.

I think just a simple "Getting started" feature when you start the app for the first time, would be good to have. Just something that shows you around the different features. I'm not sure how it is on the iOS version since I'm on android, but it seems on iOS you have more of a setup? I can't find anywhere to enter my BW, only maxes, and I'm not  getting put into any category and no program is recommended for me.

Maybe this is coming to android later on? It feels a bit barebones at the moment, compared to iOS version, in terms of configuration. Looking at Bryce's video, you can select gender, bw, raw/equipped, incriments etc. On android I only have maxes.

Unless I just can't find it.

I think just a simple "Getting started" feature when you start the app for the first time, would be good to have. Just something that shows you around the different features. I'm not sure how it is on the iOS version since I'm on android, but it seems on iOS you have more of a setup? I can't find anywhere to enter my BW, only maxes, and I'm not  getting put into any category and no program is recommended for me.

Maybe this is coming to android later on? It feels a bit barebones at the moment, compared to iOS version, in terms of configuration. Looking at Bryce's video, you can select gender, bw, raw/equipped, incriments etc. On android I only have maxes.

Unless I just can't find it.

Yes, the Android app is not completely aligned to iOS version. I'm working to introduce also this parameters.
I need a little of time, because I have other deadline. But you definitively will have this paramaters

Is there a chart available that correlates the numbered programs with the named programs on the app. For example if I wanted to run 37 what named program  on the app would it be. Thanks

Is there a chart available that correlates the numbered programs with the named programs on the app. For example if I wanted to run 37 what named program  on the app would it be. Thanks

There isn't a chart but I think you can deduce it from info on this forum.

From what I can tell the app programs relate to the following:

Intermediate Medium Load = Over 80kg 3 day program
Intermediate Large Load = Under 80kg 3 day program (I think this contains 37)
Advanced Medium Load = 4 day program

The rest of the programs are a bit different

Someone correct me if I'm wrong.

Thanks for the reply. Most of the information you get off the net refers to the numbered programs. So trying to follow the suggested sequence of programs off the app is pretty confusing to me. Could be I'm just not that bright. I just finished the beginner prep program and made some really good progress, so I'm really not sure what to run next. I've looked at the programs and I think I'll move on to the intermediate small load prep and take it from there. I just thought that some way to match the programs up would help take some of the guess work out. Any way this programming has been great for me so far.

Thanks for the reply. Most of the information you get off the net refers to the numbered programs. So trying to follow the suggested sequence of programs off the app is pretty confusing to me. Could be I'm just not that bright. I just finished the beginner prep program and made some really good progress, so I'm really not sure what to run next. I've looked at the programs and I think I'll move on to the intermediate small load prep and take it from there. I just thought that some way to match the programs up would help take some of the guess work out. Any way this programming has been great for me so far.

If you find the post on this forum for the 3 day and 4 day program with the .xls spreadsheets it says which numbered programs they contain, some are modified.