May 26, 2017, 10:27:43 AM

Author Topic: overall training  (Read 1440 times)

DocMike

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overall training
« on: September 03, 2016, 10:07:01 AM »
I will be starting the Medium Load Prep 1 Intermediate (4 weeks).  This will be my first run with a formal Sheiko system but have been high volume training with the Russian Squat routine and also had several runs with the From Russia With Strength and Power (CS Sloan) and did well with them.  The FRWSP program had several areas in which an AMRAP was done on the last set (RPE around 8.5 to limit fatigue) and then used that AMRAP to gauge whether or not to increase the weights.  I understand that when Sheiko is run with a coach the weights are adjusted according to bar speed and fatigue.  Any reason not to do this if fatigue is managed well?

If I am having a particularly froggy day is there any reason not to go for a rep PR?

After the 4 week Medium Load Prep 1 Intermediate 4 week cycle is over, then how do I know what to go to next? 

Could I run a Load prep 1 cycle, then load prep 2 cycle, and then a comp cycle to reset PRs?  Should I perform a deload week after each cycle?

I'm sorry for all the questions but I figure if I am going to commit to this I need to do it right and have a longer term plan than simply the next cycle.

Robert Frederick

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Re: overall training
« Reply #1 on: September 03, 2016, 02:20:24 PM »
If the weight feels easy for that day you can increase it by 5%.

If after finishing the first prep cycle and you felt it was too easy/hard you can switch the the large/small load prep cycle 2. Continue the cycles straight through until the comp day. Set new PR's, have a few days off, then start over with new PR's. No deloads are needed. They are built into the program (alternation of light, medium, and hard days). Keep that in mind when one day feels easy and you're tempted to increase the weight.

Good luck!

DocMike

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Re: overall training
« Reply #2 on: September 04, 2016, 07:29:25 AM »
Thanks Robert.  Any reason I should not do an odd AMRAP here and there if I feel real good that day?  I have done this before on the From Russia With Strength and Power program and it did not seem to affect the running of the program at all.

Robert Frederick

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Re: overall training
« Reply #3 on: September 04, 2016, 01:31:01 PM »
If you feel like you're tempted by AMRAPs here and there you might consider increasing overall instead. Easier days should feel like a welcome break.

DocMike

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Re: overall training
« Reply #4 on: September 05, 2016, 04:33:03 AM »
Awesome.  Thank you sir