September 25, 2018, 03:02:57 PM

Author Topic: Sheiko for Athletes - Olympic Prep  (Read 1586 times)

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Sheiko for Athletes - Olympic Prep
« on: March 09, 2018, 08:52:21 AM »
Hi guys. I thought you might be interested in seeing how I've been adapting Sheiko for training olympic sprint cyclists. For those of you unfamiliar with the sport, it relies on leg strength and power with efforts usually not lasting more than 30 seconds. Many of the top guys squat over 600 lbs. These are not the guys you see on the road.

The group I've got has good power output for their strength. But their strength is lower than desired. So that's what we're currently focused on. How's it going? Well, I've been working with them since Jan. 2nd and they've broken 8 national records since then. I think it's going well.

So this will be their training log (for weight training only).  We don't want to give too much away so I might not be able to answer every question. Hope you understand.

Just started a new cycle.

Friday AM
Standing Broad Jump
Farmer's Walks (on the balls of the foot) - 60 seconds
Squats 5x1@50%, 4x1@60%, 3x1@70%, 3x4@80%
DB Row 10x3
Single-leg Press 10x3

Time - 1:15 
sRPE - 5.25 (avg)

Notice the doubling up of the leg work, separated by upper body work. The squat loading pattern should also look familiar. As these logs accumulate, you'll also see the daily loading fluctuate between light, medium, and large load days just like you'd see in a Sheiko program. Their PM training today on the track is expected to be medium load.

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1010
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #1 on: March 09, 2018, 10:53:57 AM »
Wow! Looks really exciting! I am certainly going to follow this :)
"For one to press a lot, one must press a lot, comrade."

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #2 on: March 10, 2018, 12:33:15 PM »
I'm using the info in these stickies:

Sets/Reps
http://sheiko-program.ru/forum/index.php?topic=6.0

Monday - Wednesday - Friday Schedule
http://sheiko-program.ru/forum/index.php?topic=8.0
Alternation of daily loading is similar to the options found in Tables 3-5. Medium load is defined as what they are capable of doing day after day without overtraining. Large load is defined as what would ruin them if trying day after day, but tolerable here and there if given time for recovery.

Weekly Loading
http://sheiko-program.ru/forum/index.php?topic=10.0
This is written out ahead of time but subject to change. In general, weekly loading fluctuates above and below what we define as medium load.

Small Weekly Load Example
*Monday - Small
*Wednesday - Large
*Friday - Small

Medium Weekly Load Example
*Monday - Medium
*Wednesday - Large
*Friday - Small

Large Weekly Load Example
*Monday - Medium
*Wednesday - Large
*Friday - Medium


Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #3 on: March 12, 2018, 09:21:42 AM »
Monday AM

Suitcase Carries - 60 seconds
Seated DB Box Jump (using 20% deadlift 1RM) 3x5
Squats 5x1@50%, 4x1@60%, 3x1@70%, 4x5@80%
Ab Wheel Roll Outs 10x4
Single-leg Hip Thrust (3x AMRAP in 30 seconds)

Time: 1:45
sRPE - 8.5 (avg)

IPullSumoIEatButt

  • Jr. Member
  • Posts: 60
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #4 on: March 12, 2018, 10:43:05 PM »
Really looking forward to seeing this log over time.

Do they do any main lift work for the upper body? Or is it essentially a squat specialization cycle?

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #5 on: March 13, 2018, 11:03:29 AM »
They'll do supplementary upper body work but the main focus is on leg strength and power. So, yeah, it's essentially a squat specialization program now. They've previously trained all over the place with several different approaches so I just want to get them all on the same page at the moment and get some nice looking squats out of them.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #6 on: March 14, 2018, 12:22:38 PM »
Wednesday
Standing Broad Jump
Farmer's Walks (on the balls of the foot) - 60 seconds
Trap Bar Deadlift 5x1@50%, 4x1@60%, 3x1@70%, 4x2@80%, 3x3@85%, 4x3@80%
Pallof Press - 10s holds x 4
DB Step-ups - 10x3

Time: 1:30
sRPE - 6.9 (avg)

It's interesting how they rated the stress of this workout compared to Monday's.
« Last Edit: March 22, 2018, 10:38:45 AM by Robert Frederick »

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #7 on: March 16, 2018, 09:24:18 AM »
Friday AM
Depth Jumps
Jogging in place with DB's - 60 seconds
Squats (1st rep paused) 5x1@50%, 4x1@60%, 3x1@70%, 3x4@80%
Dips - 10x3
Rack Pulls - 8x4
Reverse Hypers - 10x3

Time: 1:50
sRPE - 7.4 (avg)

Afternoon track session is also expected to be medium load.

« Last Edit: March 22, 2018, 10:38:08 AM by Robert Frederick »

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #8 on: March 20, 2018, 10:25:32 AM »
Monday AM
Suitcase Carries - 60 seconds
Seated DB Box Jump (lower box today, still using 20% deadlift 1RM) 5x3
Squats 5x1@50%, 4x1@60%, 3x1@70%, 2x4@80%
Hanging Leg Raise (Pike) - 10x3
Bulgarian Split Squats 8x3

Time: 1:15
sRPE - 6.5 (avg)

The afternoon session is expected to be large load. And Wedneday's gym session is also expected to be large load. The athletes are reporting a bit more fatigue than expected for the given workouts. That seems to indicate that they're getting tired, which is pretty much right on schedule. This week will push them pretty hard and next week we'll back off on the training volume a bit to set them up for some upcoming competitions in Hong Kong.
« Last Edit: March 22, 2018, 10:37:27 AM by Robert Frederick »

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #9 on: March 21, 2018, 12:58:15 PM »
Wednesday AM

Standing Broad Jump
Farmer's Walk - heavy, 20 seconds
Trap Bar Deadlift - 5x1@55%, 4x1@65%, 3x1@75%, 3x5@85%
Ab Wheel Roll Outs - 10x3
Trap Bar Deadlift - 4x1@50%, 4x1@60%, 4x1@70%, 4x4@80%
One-Arm Side Deadlift - 10x3

Time: 2:10
sRPE - 8.4 (avg)

Light training in the afternoon today and an easier gym day on Friday.

Edit: copy and paste error, originally had squats here. Should be Mondays and Fridays
« Last Edit: March 22, 2018, 10:37:00 AM by Robert Frederick »

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #10 on: March 23, 2018, 07:13:32 AM »
Friday AM
Farmer's Walks (on the balls of the foot) - 60 seconds
Seated DB Box Jump (no weight, higher box) 5x3
Squats 5x1@50%, 4x1@60%, 3x1@70%, 3x4@80%
Dips 10x3
Single-leg Press w/Bands 10x3

Time: 1:30
sRPE - 7 (avg)

The session RPE was a little higher than I expected. I'd guess adding the bands to the leg press did it.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #11 on: March 23, 2018, 02:27:33 PM »
Those seated box jumps we frequently do are good for targeting the cycling equivalent of the sticking point. When you plot out the power profile for one complete revolution of the crank, you can see two "sticking points" (one for each leg). We set the seated box jump starting position up so that it's about at the same spot. When you're pedaling at 140RPM you don't have much time to apply force in any one position either. So the jump comes fairly close to meeting that specific need.

Just for fun, we also set up two athletes side by side and they jump on command. Whoever lands on the box first wins that rep.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #12 on: March 26, 2018, 10:19:29 AM »
The athletes are off to Hong Kong this week for a competition. This isn't a major one so we didn't plan a full taper. They came in today for an AM gym workout and we did some testing to see how the month went. Lower body power, as measured by the broad jump, increased by 4% (team average).  I should mention that I had already classified their jumps as A+ at the beginning of the month so another 4% on top of that is nice.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1117
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #13 on: April 02, 2018, 04:52:05 PM »
Junior Men - 2 gold
Junior Women - 2 bronze
Elite Men - 1 bronze

We had two guys in the elite men's finals but unfortunately, there was a crash that took out three riders including one of ours. All three fractured clavicles. 

lasjack

  • Newbie
  • Posts: 13
  • Powerlifting
    • View Profile
Re: Sheiko for Athletes - Olympic Prep
« Reply #14 on: May 08, 2018, 08:04:18 PM »
Love the thought that you're putting into the programming for a specific sport. Lots to learn from this for sure.