May 24, 2018, 11:22:55 AM

Author Topic: Adjustments in the program: Frequency  (Read 1069 times)

meaantje

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Adjustments in the program: Frequency
« on: November 23, 2015, 12:04:59 AM »
Hello,

I have been trying to read a lot about the Sheiko programs a lot the last weeks. After my meet in a few weeks i plan on running Sheiko. Some other research done shows that higher frequency (with the same volume) will give better training results. So i was wondering if i could adjust the program and divide the volume over all 4 days. The volume and lifts preformed will stay exactly the same. Sorry for the long post but i dont know if there is a spoiler option for this forum?

So for instance a typical week:

day 1
bench 1
squat 1
bench 2

day 2
deadlift 1
bench 3
deadlift 2

day 3
squat 2
bench 4
squat 3

day 4
deadlift 3
deadlift 4

version with higher frequency:

day 1
squat 1
bench 1
deadlift 1

day 2
squat 2
bench 2
deadlift 2

day 3
squat 3
bench 3
deadlift 3

day 4
bench 4
deadlift 4

Would those adjustments make any sense or would it defeat the whole philosophy behind the program? Would deviding the lifts between other days make any difference to your recovery and what changes to your recovery would this have?

Or possibly a less drasticly changed version

day 1
squat 1
bench 1

day 2
squat 2
deadlift 1
bench 2
deadlift 2

day 3
squat 3
bench 3

day 4
deadlift 3
bench 4
deadlift 4

thanks for the input.