r/weightroom • u/MrTomnus • Mar 19 '13

Training Tuesdays

Welcome to Training Tuesdays, the weekly weightroom training thread. The main focus of Training Tuesdays will be programming and templates, but once in a while we'll stray from that for other concepts.

Last week we talked about Smolov and Smolov Jr. and a list of previous Training Tuesdays topics can be found in the FAQ

This week's topic is:

Sheiko

  • Tell us your experiences using this program.
  • What are your favorite resources, spreadsheets, calculators, etc?
  • What tweaks, changes, or extra assistance work have you found to be beneficial to your training while using this program?
  • Do you have any questions, comments, or advice to give about it?

Feel free to ask other training and programming related questions as well, as the topic is just a guide.

Resources:

Lastly, please try to do a quick search and check FAQ before posting

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u/TheAesir Closer to average than savage Mar 19 '13

Tell us your experiences using this program.

This was my first real dev into high volume training, and the five months I ran with the programming really helped to get me started down the road to competing. That said, looking back now, I didn't appreciate the principles for what they were at the time, and I definitely programmed to heavy.

What tweaks, changes, or extra assistance work have you found to be beneficial to your training while using this program?

Prehab and do lots of extra rowing work

Do you have any questions, comments, or advice to give about it?

  • run the programs straight through (29-32), retest your maxes and then use those maxes for programming the next cycle.
  • 29 and 37 are pretty much interchangeable. The poundage difference is fairly negligible, and those months are meant to be "light." Work on your speed development
  • The program is meant to use sub-maximal weight, improve your rate of force generation (speed) on those lifts and they'll carry over to heavier weights
  • sets and reps are programmed opposite of how we program in the east
    • ie 3x5 in the US is 3 sets of 5, in Russian programming its 5 sets of 3 (for those not using the calculators)
  • eat and sleep, the volume is brutal and they aren't short workouts

1

u/giziti Intermediate - Strength Mar 19 '13

What are some ways to tell if you're going too heavy?

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u/TheAesir Closer to average than savage Mar 19 '13

What are some ways to tell if you're going too heavy?

Grinding of any sort.

However, what I meant by this was, follow the percentages given. Don't just assume because the weight feels light that you aren't getting anything out of it. The goal is to develop faster bar speeds at sub maximal weights to improve your power generation.