Sheiko - beginners and preparatory training

Boris Ivanovich Sheiko was the coach of the powerlifting team of Russia and Kazakhstan. He has been active since 1990, several of his charges have achieved the title of World and European champion.

Women's titles:

Tanokova E. (1991-1994), Rumyantseva N. (1993-1999), Yamskih E. (1995, 1997, 2000), Korshunova A. (1995-1998), Tesleva S. (1996-2000), Belova O. (1996-1999), Kudinova M. (1997-2000), Zhguleva M. (1997), Phomina E. (1998), Abramova I. (1999-2000), Payusova N. (1999), Nelyubova V. (2000), Pusanova T. (2000), Ignatenkova E. (2000), Lugova I. (2000), Pavlova A. (2000).

Titles men:

Zhuravlev S. (1992), Pavlov K. (1995, 1996, 1998, 1999), Mor S. (1997, 1998), Guryanov M. (1997, 1999), Gankov A. (1998), Podtynnay M. (1998, 1999), Tarasenko A. (1999), Suslov N. (1999).

His training philosophy is based on the simple premise that powerlifting training should be written with a powerlifter's approach, not in the spirit of bodybuilding training. In the following lines we will get acquainted with the skeleton of training for the preparation period.

For beginners, it recommends the use of preparatory exercises similar in their execution to the main disciplines, but at the same time simpler in technical execution.

For example, to practice the squat technique, he recommends the use of the squat into a sitting position, in which the technique of holding the torso and knees together with the squatting position is very well experienced.

Training the bridge during the back squat is done by placing a log (nowadays e.g. a pet-bottle) under the back. Mastery of the basic benching position is consolidated much more quickly.

For the deadlift, he recommends using pads and gradually lowering the height of the axle. Begin in a standing position with the axis about 10 cm above the knees. After a few weeks of lowering, move up to the normal starting position.

Another auxiliary exercise is the so-called deep squat on boxes. It is performed while standing on two boxes approximately 60 cm high and 70-80 cm apart. The trainee holds the one-armed hand and performs a very deep squat with a touch on the floor. The recommended number in a series is 5-8.

By doing these exercises the trainee will master the basic technique, without unnecessary mistakes.

Sheiko recommends medium weights to master the technique. Only after mastering the basics and improving the physical condition does one move on to higher loads. The degree of irritation is decisive. A low or too high level of activation of neuromuscular connections is not suitable.

A strength and technical test is carried out at the end of each month. It is not always necessary to perform all three disciplines or to perform them in the same order as in the competition. What is important is a noticeable improvement in both strength and technique of execution. The purpose of the test is to record weak points in technique to work with in the next cycle. Only with the knowledge from the test can the style of the new cycle be written.

For junior categories, lowering the weight to reach a lower weight class is not recommended due to the negative effect on the musculoskeletal and endocrine system.

The preparation period should last from 2 to 4 months. The goal is to gain basic skills and readiness for the transition to heavier cycles. This is followed by a competition period of 1 to 4 months depending on the competition calendar.

Suggested load intensity in each weekly cycle of the preparation period at three training sessions per week.

Withlow load = 50-60%, medium load = 70-80%, high load = above 90% of maximum.

If we add the characteristic of volume of work, then low volume = 50 reps; medium volume = 51-100 reps; high volume over 100 reps. Work volume should vary within a weekly cycle and should also vary within single periods. It is true that as intensity increases, the volume of work decreases.

Load variations cannot be as high as when training 4 or 5 times per week. Only one main exercise per workout can be included during the first two weeks. The rest of the training depends on the level of physical development. The aforementioned supplementary exercises prevail, gradually being neglected in favour of the main disciplines.

It is possible to use, for example, program 29 with a lower volume of work and then program 37 with a higher volume, unless a competition is to follow.

To be continued in the second part!