General Training Overview - Daily Loading Part 2

Increasing the number of training days to four times a week is a big step forward in the direction of increased loads. A greater variation of loading can be planned with four workouts per week.

An example distribution of monthly load in microcycles with four workouts per week can be seen as follows (see Table 7).

Options with a sharp change in number of lifts from workout to workout are called “intermittent stressors”; options with a gradual increase or decrease of volume during three workouts or more are called “gradual stressors”.

Table  7
Options (1-4):  Preparatory Period Load Variants For 4 Workouts Per Microcycle

	1st Option	2nd Option	3rd Option	4th Option
Monday	Medium	Large	Large	Medium
Tuesday	Rest	Rest	Rest	Rest
Wednesday	Large	Medium	Small	Small
Thursday	Rest	Rest	Rest	Rest
Friday	Medium	Large	Large	Large
Saturday	Small	Small	Small	Small
Sunday	Rest	Rest	Rest	Rest

See Fig. 5 Diagram of methods of distributing the load in microcycles with 4 workouts per week

In embodiments 1-4 the maximum load is scheduled in the second: two large loads with one medium and small training day (see Figure 5 and Table 7).                                                                                                 

Table  8
Options (5-8):  Preparatory Period Load Variants For 4 Workouts Per Microcycle

	5th Option	6th Option	7th Option	8th Option
Monday	Medium	Medium	Large	Large
Tuesday	Rest	Rest	Rest	Rest
Wednesday	Small	Medium	Small	Large
Thursday	Rest	Rest	Rest	Rest
Friday	Medium	Small	Small	Small
Saturday	Small	Large	Medium	Medium
Sunday	Rest	Rest	Rest	Rest

In cases 5-8 the maximum load is planned in version 8: two large workouts followed by small and medium training days (Table 8 and Figure 6).

See Fig. 6 Diagram of ways (5-8) of distributing the load of microcycles with 4 workouts per week

Table 9
Loading Variance For 4 Workouts Per Microcycle During the Competition Period

6 Weeks	5 Weeks	4 Weeks	3 Weeks	2 Weeks	1 Week
Monday	Large	Large	Medium	Test	Medium	Small
Tuesday	Rest	Rest	Rest	Rest	Rest	Rest
Wednesday	Large	Small	Large	Medium	Small	Small
Thursday	Rest	Rest	Rest	Rest	Rest	Rest
Friday	Small	Medium	Medium	Medium	Medium	Rest
Saturday	Medium	Small	Small	Small	Rest	Comp.
Sunday	Rest	Rest	Rest	Rest	Rest	Comp.

*weeks countdown starts from the beginning of the competition

See Fig. 7 Method of distributing the load during the competition mesocycle

Just as in the planning with three workouts per week, a test in the competition exercises is scheduled for the 12th workout (3 weeks) preceding the event. During the second week prior to the event the scheduled training sessions reduces to 3 (Monday, Wednesday and Friday), with Saturday being a rest day. If an athlete competes on Friday, Boris recommends that one small workout, that is more like a warm-up, should take place on Tuesday with Wednesday and Thursday being rest days. If the athlete performs on Saturday, then the athlete trains on Monday with a small load and even less load on Wednesday with Thursday and Friday being rest days. If the athlete performs on Sunday (i.e. heavyweights), he also trains on Monday, Wednesday and has 3 days of rest.

See Fig. 8 Diagram of the method of distribution the load of microcycles with 4 workouts per week during the competition mesocycle

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see some examples on how that'd fan out as far as the daily loading goes.

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see some examples on how that'd fan out as far as the daily loading goes.

I hope it´s ok for me to post this. It's from the Online Translation of Sheikos Powerlifting Book:

Day              1. Week 2. Week     3. Week 4. Week
Monday         Large     Medium         Large     Large
Tuesday         Small     Large         Small     Small
Wednesday Medium     Large         Large     Medium
Friday                Large     Medium         Large     Medium
Saturday          Small     Small         Small     Small

This was an Example for training pattern of 5 or even 8 times each week. Monday, Wednesday and Friday mostly 2 Training sessions if training 8 Times each Week.

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see some examples on how that'd fan out as far as the daily loading goes.

See my post in the CMS/MS/MSIC section with the Fedorenko cycle.

One option from the new book. (If I'm not allowed to post it, mods please delete it)

                  1st option 2nd option 3rd option 4th option
1st workout heavy           medium         heavy         medium
2nd workout light                    light           Light         light
3rd workout medium           heavy         heavy         medium
4th workout heavy           medium          heavy         heavy
5th workout light                   light         light                light

heavy=large, light=small, medium=medium  :)

I think you should be fine to post it from what I've been told. Share more!

Second table:
                    5 option 6 option 7 option 8 option
1st workout heavy light         heavy medium
2nd workout light          heavy medium heavy
3rd workout heavy light         heavy medium
4th workout medium heavy light         light
5th workout light        light         medium medium

Competition mesocycle:

                        week 4       week 3         week 2     week 1
1st workout    heavy       medium         medium         light
2nd workout light              light                 rest                 rest
3rd workout medium       heavy                light            light
4th workout medium       medium         medium         rest
5th workout light               light                 rest                 meet

I kept the heavy/medium/light terms, because that's what I use in my notes.
That's all for now from the book, as I think it's "unfair" to post more, unless Mr Sheiko does.

I would gladly purchase the book if I could read it. (I take it its in russian?)

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon. 

Brilliant =)

Quote from: hurril link=topic=9.msg262#msg262 date=1402179722

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

I hope it is translated well.  I bet every little improvement in the english would mean a lot more copies sold. 

Quote from: Robert Frederick link=topic=9.msg266#msg266 date=1402192170

Quote from: hurril link=topic=9.msg262#msg262 date=1402179722

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

I hope it is translated well.  I bet every little improvement in the english would mean a lot more copies sold.

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn for information? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

The hold up is the contract with the publisher of the currents works, which states that they have exclusive rights. There may be wiggle room though with some fine legal maneuvering. 

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn for information? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

In my opinion, for the most part the guys who find a good home to train in do fine.  They learn from each other and help each other.  The guys who train by themselves rely on all of these e-books (not to say anything about their quality, haven't read any of them) and youtube celebrities for their knowledge.

Quote

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn for information? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

In my opinion, for the most part the guys who find a good home to train in do fine.  They learn from each other and help each other.  The guys who train by themselves rely on all of these e-books (not to say anything about their quality, haven't read any of them) and youtube celebrities for their knowledge.

I agree. Boris also likes the group method. That's what the forum is for, to bring people together so we can help each other get ridiculously strong. We tossed around the idea of implementing his group method for beginners in that section with different age groups and virtual online "technique" meets. But many people have the idea that Sheiko style training is only for advanced lifters.

But many people have the idea that Sheiko style training is only for advanced lifters.

I've been trying to destroy that myth for ages but there's so many years of disinformation out there already.

Quote from: Robert Frederick link=topic=9.msg350#msg350 date=1402318393

But many people have the idea that Sheiko style training is only for advanced lifters.

I've been trying to destroy that myth for ages but there's so many years of disinformation out there already.

I think the only argument with any merit against this style of training for younger guys is ego and psychology.  Many of them can't help but go heavy every day.  Obviously it is not good for their progress in the long run, but if you try to force a volume based program on them they may quit

As a beginner/intermediate lifter, I would say that Sheiko is a great beginner workout. I started with 5-3-1, more or less, and while I made great gains, I didn't get enough volume to develop technique. With Sheiko, I spend more time under the bar, and get more opportunities to develop my feel for the lifts.

The downside that I see, is that without guidance and coaching, uncorrected flaws in your form, especially on the bench, could quickly lead to overuse injuries. Back when I was benching once per week, I could get away with errors that I can't allow now that I'm benching three or four times per week.

What sort of set/rep/percentage scheme should you work with on the 4th day? I understand it is a small/light session, but I am not sure what Boris what quantify this as in terms of volume. I am running the standard 3 day a week cycle to start but my recovery has been great so I wanted to add a 4th day.

You can do normal deadlifting on the fourth day and do some easy bench stuff. So that could mean

1) Deficit Deadlift
2) Incline Bench
3) Dips
4) Deadlift from knees
5) extra

Or you could do only one deadlift round and make it a full movement. The fourth day is usually classified as light because of the break from the benching, otherwise it's a normal day.

Forth day should be lighter.
The lower the level of the trainee, the lighter should be the 4th day.

That's just my opinion.

A beginner lifter should spend saturday doing some move with the barbell, working on posture and technique with low weight. The right % is as much as he can controll his instinctive activities under the bar.