Sheiko Forum

General Powerlifting => Universal Topics => Topic started by: Robert Frederick on April 28, 2014, 02:25:51 PM

Title: General Training Overview - Yearly Loading
Post by: Robert Frederick on April 28, 2014, 02:25:51 PM
Training Cycles

To ensure the growth of sports performance, it is necessary to continuously develop the functionality of the athlete’s body. This is achieved by systematically increasing load through careful planning.

In accordance with the objective of continuous improvement, load planning in powerlifting training should include the following aims:

- Improving overall physical development
- Further development of special physical qualities
- Further improvement of technical and tactical abilities

Sports’ training is constructed in the form of cycles of different duration. In 1964, L.P. Matveev illustrated the general structure of a long-term training process at the micro (small), meso (middle), macro (large) cycle(s) of training.

Microcycle
A microcycle is a series of workouts carried out over several days and which provides a complete solution to the task of a particular training stage. Typically, the microcycle duration is one week.

The number of training sessions in microcycle can range from 2 to 10-12 sessions. Several factors are taken into consideration in the construction of a microcycle. Fatigue management and the recovery process are of particular concern.

Mesocycle
A mesocycle on average lasts from two to six weeks and includes a number of relatively complete microcycles. The construction of the training process at the mesocycle level allows you to organize training in accordance with the main task of the period or phase of training, to ensure optimum dynamics between training and competitive pressures, and employs suitable combinations of various means and methods of training. (J.K. Colds, 2007)

Macrocycle
A macrocycle is an organized grouping of mesocycles associated with the development, stabilization and temporary loss of sporting form.  The macrocycle is thus divided into three periods: preparatory, competitive and transition. The duration of a macrocycle can range from 3-4 months to multi-year plans (e.g. 4 year Olympic cycles).

The preparatory period is aimed at developing the sporting form and creating a solid foundation of preparation (general and special) for the main event and various other aspects of preparedness. During this period there is an increase in strength, speed, flexibility, agility, and is in general versatile physical training. It is characterized by the highest volume of training load and a gradual increase in the intensity of competition exercises.

The increase in the volume of the load should go in waves, i.e. months of heavy load should alternate with months of reduced load. A gradual increase in the load is only suitable for beginners and low-level athletes. It is also suitable for qualified athletes after a long transition period, at the beginning of a new cycle.

This period can be divided into two stages: general physical preparation and special physical preparation.

The competitive period is characterized by a stabilization of sporting form and further improvement in various aspects of preparedness. This period also provides integrated training and is a direct preparation for the competition itself.

The main objective of the competition period is the implementation of high-level training. Work in this period is characterized by a low volume and high intensity. The number of lifts is reduced by 20-40% as compared to the preparatory period with the reduction depending on the athlete's weight. The heavier the athlete, the greater the reduction.

The transition period aims to restore physical and mental capacity after high level training and competitive pressures to prepare for the next macrocycle at a higher level. This period forms the bridge between sports training cycles. Boris notes that he has always been against long transition periods.

Yearly Planning

Suppose an athlete plans on entering five important competitions (at the end of months 3, 5, 6, 9 and 11) and three of which (at the end of months 3, 5 and 9) are for him, the most important.

Cycle         Months
1         1-3
2         4-6
3         7-9
4         10-11

Further suppose that the optimal numbers of lifts per month for this athlete during the preparatory and competition periods are 1,500 and 1,050, respectively. The yearly schedule may then look like the following:

Month      Lifts
1         1,350 (preparatory, after a training lay-off)
2         1,500 (preparatory)
3         1,050 (competition)
4         1,430 (preparatory, slight reduction)*
5         1,000 (competition)
6         860    (competition)
7         1,150 (preparatory)**
8         1,500 (preparatory)
9         1,050 (competition)
10         1,150 (preparatory)***
11         770    (competition)
12         640    (active rest, GPP)

Average Number of Lifts Per Month = 1,120

* Looking forward, two competition months at higher intensity
** Recuperation before loading and competition
*** Definite background of fatigue, reduced loading is appropriate


The month’s plan is distributed non-uniformly: weeks with a large load should be alternated with weeks with small and medium loads.

Large loading has the greatest affect on the trainee and it creates the conditions for the further increases in competition results. Moderate loading maintains the level of trainability. Small loads are employed for active restoration and contribute to super-compensation, thereby creating the highest level of functional possibility.  Variability is an essential component of maintaining sensitivity toward the training stimulus. Thus, only a sequence of loading and rest can contribute to a continuous increase in results.

Two-time Olympic champion in weightlifting, doctor of medical science Professor A. Vorobyov (1989) states that using any load with low intensity doesn't help him to achieve high results. High intensity in training is extremely important. It is an axiom.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 10, 2014, 07:16:43 PM
Is there a recommendation for how often a deloaded prep cycle or active rest cycle should performed?
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 11, 2014, 01:52:15 PM
Is there a recommendation for how often a deloaded prep cycle or active rest cycle should performed?

When I originally wrote this I had transition periods of increasing length sprinkled throughout the year. Boris said he was against them so I deleted them and made a note. As it is you can see there are some periods with reduced loading in the one year example. He didn't object to those. Nothing specific though.
Title: Re: General Training Overview - Yearly Loading
Post by: Boris Sheiko on June 12, 2014, 12:42:29 PM
When your competition is finished you have to find out when your next competition will be. If there are more than 4 months left you can have a rest of 7-10 days. Take note that the rest should be active: swimming, team games, easy running, etc.

Weightlifting World Champion, doctor of science and professor Alexey Medvedev proved that resting more than 2 weeks in training has a negative impact on the training process. And after a month's break, even with an active rest, many athletes find getting back to previous form very difficult.
Title: Re: General Training Overview - Yearly Loading
Post by: owik on June 12, 2014, 01:49:12 PM
Very interesting topic. Are there any guidlines regarding the load (NL) for beginners/MS/CMS? I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in week loads would be very interesting.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 12, 2014, 02:00:50 PM
When your competition is finished you have to find out when your next competition will be. If there are more than 4 months left you can have a rest of 7-10 days. Take note that the rest should be active: swimming, team games, easy running, etc.

Weightlifting World Champion, doctor of science and professor Alexey Medvedev proved that resting more than 2 weeks in training has a negative impact on the training process. And after a month's break, even with an active rest, many athletes find getting back to previous form very difficult.

Thanks Coach Sheiko. I definitely agree on the last part, I have had 4-5 week layoffs due to illness or other issues and put myself back months.
Title: Re: General Training Overview - Yearly Loading
Post by: Blitzball on June 12, 2014, 03:27:54 PM
When your competition is finished you have to find out when your next competition will be. If there are more than 4 months left you can have a rest of 7-10 days. Take note that the rest should be active: swimming, team games, easy running, etc.

Weightlifting World Champion, doctor of science and professor Alexey Medvedev proved that resting more than 2 weeks in training has a negative impact on the training process. And after a month's break, even with an active rest, many athletes find getting back to previous form very difficult.

Thanks Coach Sheiko. I definitely agree on the last part, I have had 4-5 week layoffs due to illness or other issues and put myself back months.

what is the logic behind this function of our body?
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 12, 2014, 03:38:33 PM
what is the logic behind this function of our body?

I know right. On the other side of the coin though we remodel ourselves depending on the stimulus. If we weren't flexible like this we'd get nothing out of lifting weights.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 12, 2014, 04:12:46 PM
The longest undeloaded cycle I've ever run was 24 weeks for bench at last year's IPF Oceanias. My wrists felt like glass after that and I spent nearly a half hour a day rolling out knots in my pecs. Good times. Still set my comp pb and the Oceania record there though.
Title: Re: General Training Overview - Yearly Loading
Post by: Blitzball on June 13, 2014, 12:40:05 AM
what is the logic behind this function of our body?

I know right. On the other side of the coin though we remodel ourselves depending on the stimulus. If we weren't flexible like this we'd get nothing out of lifting weights.

i meant why do we need like 2-3 months to get back on track if we stop training for 1 month.why does our body take so long?i would expect with a pause of 2 months we would need like 1 month to regain full strength
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 13, 2014, 03:53:06 AM
what is the logic behind this function of our body?

I know right. On the other side of the coin though we remodel ourselves depending on the stimulus. If we weren't flexible like this we'd get nothing out of lifting weights.

i meant why do we need like 2-3 months to get back on track if we stop training for 1 month.why does our body take so long?i would expect with a pause of 2 months we would need like 1 month to regain full strength

Don't know exactly. As a chemist though I can't help but to think in terms of equilibrium. It takes more and more work to gain less and less. Then when you stop you effortlessly lose your gains. That sounds like an equilibrium condition to me, just like charging up a battery. I do think the equilibrium point can be shifted though. If it were to take you one year to build a certain amount of strength and it took someone else one month to do the same from the same starting point, it has been shown that your strength would be more persistent upon discontinuing training than the other guy's. Why is that? It probably has to do with the type of adaptation that created the gains in the first place. Strength arising from increases of muscle cross-sectional area last longer than neural adaptations. Easy come, easy go.
Title: Re: General Training Overview - Yearly Loading
Post by: Blitzball on June 13, 2014, 09:00:19 PM
what is the logic behind this function of our body?

I know right. On the other side of the coin though we remodel ourselves depending on the stimulus. If we weren't flexible like this we'd get nothing out of lifting weights.

i meant why do we need like 2-3 months to get back on track if we stop training for 1 month.why does our body take so long?i would expect with a pause of 2 months we would need like 1 month to regain full strength

Don't know exactly. As a chemist though I can't help but to think in terms of equilibrium. It takes more and more work to gain less and less. Then when you stop you effortlessly lose your gains. That sounds like an equilibrium condition to me, just like charging up a battery. I do think the equilibrium point can be shifted though. If it were to take you one year to build a certain amount of strength and it took someone else one month to do the same from the same starting point, it has been shown that your strength would be more persistent upon discontinuing training than the other guy's. Why is that? It probably has to do with the type of adaptation that created the gains in the first place. Strength arising from increases of muscle cross-sectional area last longer than neural adaptations. Easy come, easy go.

pretty much nature works that way.very nice response
Title: Re: General Training Overview - Yearly Loading
Post by: owik on June 15, 2014, 03:15:00 PM
Very interesting topic.
Are there any guidlines regarding the load number of lifts (NL) for beginners/MS/CMS?

I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in week loads would be very interesting.

Any thoughts about this query Mr Sheiko?
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 16, 2014, 03:40:07 AM
Very interesting topic.
Are there any guidlines regarding the load number of lifts (NL) for beginners/MS/CMS?

I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in week loads would be very interesting.

Any thoughts about this query Mr Sheiko?

I think this might be from the old Sheiko book...

Quote
The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%
Title: Re: General Training Overview - Yearly Loading
Post by: BuccioniPL on June 16, 2014, 11:21:43 AM


Quote
........
The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%
[/quote]

Total number of reps done per months I guess?
Title: Re: General Training Overview - Yearly Loading
Post by: BuccioniPL on June 16, 2014, 02:10:04 PM


Quote
........
The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

How much can these numbers vary from individual to individual? Much or little??
The only comparison I know are in the 2 intermidiate programs.
[/quote]
Title: Re: General Training Overview - Yearly Loading
Post by: ptccanberra on June 16, 2014, 04:56:20 PM
Very interesting topic.
Are there any guidlines regarding the load number of lifts (NL) for beginners/MS/CMS?

I am thinking of yearly load, monthly load in prepartion and monthly load in competiton? Even a break down in week loads would be very interesting.

Any thoughts about this query Mr Sheiko?

I think this might be from the old Sheiko book...

Quote
The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

Is that monthly?
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 16, 2014, 05:41:12 PM
Is that monthly?

Yes I believe it is.
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 16, 2014, 05:52:25 PM
Quote
The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 16, 2014, 06:06:54 PM
Quote
The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from the book.
Title: Re: General Training Overview - Yearly Loading
Post by: BuccioniPL on June 16, 2014, 06:40:07 PM
Unfortunately I am at very loooooooooooow level as per NBL / month...  :) :) :)
Title: Re: General Training Overview - Yearly Loading
Post by: DRY on June 16, 2014, 08:28:44 PM
Quote
The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from the book.
I thought talmants words were not to be trusted 100%?
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 16, 2014, 08:31:41 PM
Quote
The first stage is the powerlifer's accommodation to the growing
volume and intensity of the loading. A yearly rise in both with
contribute to the powerlifter's improvement and last an average of 6
years. The second stage is defined by a *relatively* stable yearly
volume but a yearly increase in intensity. A direct correlation exists
between intensity and one's total but while such a correlation between
volume and total is not supported."

The recommendations for
volume are as follows. Novices = 700, class 3 = 900, class 2-1 = 1K,
CMS = 1.1k, MS = 1.25k, MSIC = 1.7k. This is total number of reps done
with the bar over 49%

I think these come from Eric Talmant.

Yeah I'm not 100% sure where they're from but I was presuming he'd translated it from the book.
I thought talmants words were not to be trusted 100%?

His translation of the methodology was a bit poor but I thought that the figures might at least semi-accurate if he did just copy them from the book.
Title: Re: General Training Overview - Yearly Loading
Post by: Aaron83 on June 19, 2014, 01:05:16 PM
What would be the recommended volume for a bench press specialist?
Title: Re: General Training Overview - Yearly Loading
Post by: Boris Sheiko on June 23, 2014, 03:46:45 PM
Quote
The recommendations for volume are as follows.

Novices = 700,
Class 3 = 900,
Class 2-1 = 1K,
CMS = 1.1k,
MS = 1.25k,
MSIC = 1.7k.

This is total number of reps done with the bar over 49%

I don't agree. These recommendations are for gifted lifters or for those taking steroids.

Classes 1,2,3 = high
Novices = too much

These lifters train three times per week so this volume is high for them. We need to consider the average lifter too not only the gifted ones.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 25, 2014, 09:56:34 AM
Quote
The recommendations for volume are as follows.

Novices = 700,
Class 3 = 900,
Class 2-1 = 1K,
CMS = 1.1k,
MS = 1.25k,
MSIC = 1.7k.

This is total number of reps done with the bar over 49%

I don't agree. These recommendations are for gifted lifters or for those taking steroids.

Classes 1,2,3 = high
Novices = too much

These lifters train three times per week so this volume is high for them. We need to consider the average lifter too not only the gifted ones.

How should we be calculating these figures? The original version of #37 that we saw had 1110 lifts over 4 weeks. Your Universal Approximate program has 1431 lifts over 6 weeks which averages 954 lifts over 4 weeks. I know many drug-free intermediate lifters who have done well with #37 so I don't think that is too high.

Could you give us some recommendations for monthly volume Coach Boris?
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 25, 2014, 11:50:32 AM
I was just going to add that the number of lifts also depends on weight class in addition to skill level. So the two three day programs while targeting the same skill level have different volumes. On top of that you've got gifted and enhanced lifters further complicating things. So I think having fixed volume targets doesn't really work as well as just adjusting according to how you're getting along with the program.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 25, 2014, 01:26:57 PM
I was just going to add that the number of lifts also depends on weight class in addition to skill level. So the two three day programs while targeting the same skill level have different volumes. On top of that you've got gifted and enhanced lifters further complicating things. So I think having fixed volume targets doesn't really work as well as just adjusting according to how you're getting along with the program.

I totally agree and follow this method myself but some basic goal fogures would be good for people just learning to use the templates.
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 25, 2014, 02:10:22 PM
Alright, we might be able to do something like:

1000 lifts is the base
+100 if X is true
-100 if Y is true
...and so on.

I don't think he works this way though. When working with students he'll adjust weekly depending on how things go so that he dials it in exactly on what is needed depending on the individual. Of course he has to start somewhere and make an initial guess. That's why he wants to see some training history first. If someone was doing 500 lifts per month he won't give them 1,000 to start with, maybe 600 and see how it goes with adjustments as needed.

People just starting off with this should probably do the same thing. Count up the previous month's work and plan the next month accordingly depending on the desired effect. But yeah, thanks for pushing for something concrete. Sometimes leaving it too open ended doesn't turn out so well either.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 25, 2014, 02:27:44 PM
Yeah some sort of starting point and basic method for adding volume would help the less experienced. I don't mind writing something for the method from my experience but some recommendations from Boris would be good.
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 27, 2014, 03:12:33 PM
Boris has responded. It's a little bit lengthy so we might have to turn it into an article. One quick thing is that when considering monthly load the period is important i.e. prep or comp. So generally you take your yearly load and divide by 12. Some months will be high loads while others will be low loads, the same way daily and weekly load works. Doing this calculation for the <80kg and >80kg templates, assuming run back to back all year, you get 880 and 630 monthly NL, respectively. 
Title: Re: General Training Overview - Yearly Loading
Post by: Giraffe on June 27, 2014, 05:34:21 PM
Interesting topic. I do not consider myself gifted (quite the opposite), and I have had my best results performing ~1000 fundamental lifts per month, probably because my loads are so low.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 27, 2014, 07:09:04 PM
I'm doing ~1200 at the moment. I've done close to ~1600 previously. I don't consider myself gifted either but I think I've just conditioned myself to the volume. And being a student has helped a lot too.
Title: Re: General Training Overview - Yearly Loading
Post by: Bench Polkov on June 27, 2014, 07:15:35 PM
Boris has responded. It's a little bit lengthy so we might have to turn it into an article. One quick thing is that when considering monthly load the period is important i.e. prep or comp. So generally you take your yearly load and divide by 12. Some months will be high loads while others will be low loads, the same way daily and weekly load works. Doing this calculation for the <80kg and >80kg templates, assuming run back to back all year, you get 880 and 630 monthly NL, respectively.

Send it through to me and I'll try to do a little write-up too.
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on June 27, 2014, 08:36:46 PM
I'm doing ~1200 at the moment. I've done close to ~1600 previously. I don't consider myself gifted either but I think I've just conditioned myself to the volume. And being a student has helped a lot too.

You're CMS right? 1200 is in agreement. MS and above have no recommendations and are totally individual. For them he gave case examples from 1200-3100 per month. Yeah, that's no typo - 3100. It's not translated yet though. Coming soon.
Title: Re: General Training Overview - Yearly Loading
Post by: Giraffe on June 29, 2014, 06:11:43 AM
I'm doing ~1200 at the moment. I've done close to ~1600 previously. I don't consider myself gifted either but I think I've just conditioned myself to the volume. And being a student has helped a lot too.
Yes I have come to realise that external stressors have a bit part in what amount of training I can do. A few years ago I had a much more relaxed job, but now I am typically working 10-20 hours per week more than I was, so finding it hard to fit everything in.

Considering studying part time as well soon, so that may be the end of me...  :'(
Title: Re: General Training Overview - Yearly Loading
Post by: BuccioniPL on June 30, 2014, 01:17:55 PM

I'm in MS class, doing far less NL of aforementioned numbers.

It's true, it is really individual. With my current life regime I can substain this load.
I really feel to be at cutting edge of my work capacity.
I would do more without a job, because it means sleeping much more, resting CNS
and so on.
But I do not think I would make as twice lifts as today. Maybe 10% more.
Work capacity improve very slowly in drug free lifters. Moreover I think that much
is dependent upon body structure. My Thigh have been always large with a low
amount of work needed to be trained. My upper part needs more volume.
Title: Re: General Training Overview - Yearly Loading
Post by: DivanoPL on July 04, 2014, 03:10:59 AM
I'm about to finish some weeks at 340/300 reps a week raw. Really hard but the feeling with the lifts is awesome. Next period i cut the volume at 300/250 lift a week with gear and some lift at 90%. It's the first time that i do this volume. I'm a CMS.
Title: Re: General Training Overview - Yearly Loading
Post by: joshuadelapenha on July 12, 2014, 07:46:31 AM
Not sure if this has been addressed already but I see that it is stated the optimal number of lifts in the prepatory period is 1050.

"Further suppose that the optimal numbers of lifts per month for this athlete during the preparatory and competition periods are 1,500 and 1,050, respectively. The yearly schedule may then look like the following"


Q: How come Competition Period #32 only has 543 lifts? That is nearly half the optimal amount.
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on July 12, 2014, 02:29:36 PM
Not sure if this has been addressed already but I see that it is stated the optimal number of lifts in the prepatory period is 1050.


Where did you see that? Check the recommended volume thread here. (http://sheiko-program.ru/forum/index.php?topic=311.0)  The optimal number of lifts differs from person to person and in time as well for each person.
Title: Re: General Training Overview - Yearly Loading
Post by: joshuadelapenha on July 13, 2014, 11:41:15 AM
"The main objective of the competition period is the implementation of high-level training. Work in this period is characterized by a low volume and high intensity. The number of lifts is reduced by 20-40% as compared to the preparatory period with the reduction depending on the athlete's weight. The heavier the athlete, the greater the reduction."

The 3 day program for under 80kg has 1110 the first mesocycle, 989 the second mesocycle and 543 the competition mesocyle.

From the 2nd to the competition (last) is a reduction of 45%. How come it is out of the 20-40% reduction considering that an athlete under 80Kg would be considered light?
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on July 13, 2014, 02:36:52 PM
"The main objective of the competition period is the implementation of high-level training. Work in this period is characterized by a low volume and high intensity. The number of lifts is reduced by 20-40% as compared to the preparatory period with the reduction depending on the athlete's weight. The heavier the athlete, the greater the reduction."

The 3 day program for under 80kg has 1110 the first mesocycle, 989 the second mesocycle and 543 the competition mesocyle.

From the 2nd to the competition (last) is a reduction of 45%. How come it is out of the 20-40% reduction considering that an athlete under 80Kg would be considered light?

The numbers aren't concrete but they are a good starting point for understanding how it all works.
Title: Re: General Training Overview - Yearly Loading
Post by: HaniJaz on December 10, 2014, 12:52:23 AM
Hello, first post here :)

Is there a generalized approach taken with competition periods in this yearly model?

Decreased volume and increased intensity makes sense (this seems to be a pattern in many powerlifting training models), but surely there is more to it here!

I noticed through the year and the multiple competition periods that the number of lifts decreases yet further
Title: Re: General Training Overview - Yearly Loading
Post by: Robert Frederick on December 24, 2014, 10:52:59 AM
Hello, first post here :)

Is there a generalized approach taken with competition periods in this yearly model?

Decreased volume and increased intensity makes sense (this seems to be a pattern in many powerlifting training models), but surely there is more to it here!

I noticed through the year and the multiple competition periods that the number of lifts decreases yet further

This is the generalized approach. It will of course differ from person to person but this is the basic idea.