Sheiko has
- squat
- squat with pauze halfway down
- squat with pauze halfway up
- squat with pauze in the hole
- squat against chains
- Front squats
- bottom up squats
but also
- deadlift
- deficit deadlift
- deadlift from blocks
- deadlift with reverse bands
- deadlift to knee's with 2 sec hold
- deadlift with pauze at 5-7cm below knee and than lockout
- 2* (1+1/2) deadlift
- deadlift against chains
- snatch grip deadlift
Here is the main thing :
Squats are simple to train. You'll train most muscles equally and all variants tax the CNS the same. Your bulk will be regular squats. The variations are only here to aid technique.
Pauze on the way down learns to lower quickly enough , if this is a problem
pauze on the way up helps you keep position when leaning forward, if this is a problem
pauze in the hole improves your starting position, if this is a problem
front squats help you keep upright, if this is a problem
Bottom up squats aid core stability., if this is a problem
only exception : Chains : learns you to keep momentum and work on middle sticking point
If you take a look at MSIC squats, its all squats and squat with chains
Deadlift however ... Full range deadlifts will tax the lower back alot, and other groups less. You need to split it up to target these specifically
deficit deadlifts : lower weight, no belt : more speed of the floor
deadlift to knee's : improves speed and power off the floor, no lockout means the tax on the lower back is limited
deadlift from blocks : big targetting upper back and lockout
deadlift with pauze to lockout : targetting middle sticking point and position
deadlift against chains : builds power to keep the speed over sticking point
reverse band deadlift : full range deadlift with more lower back involvement than blocks, but bigger overload on the lockout.
The biggest issue for anyone on sheiko templates, is finding our what variations you need to improve on.
